MACROnutrients
The 3 MACROnutrients are?
What are: Carbs, fats, and proteins
At what % dehydration do you start to see a decrease in physical and cognitive performance?
What is 2%
for a 140# female that's only 2-3 pounds of sweat loss!
Proper performance nutrition will decrease lean body mass
FALSE
Directly after your workout you should consume what? (2 things)
Protein and SIMPLE carbohydrates
Example of a lean protein
Example of a fatty protein
What is chicken breast, Fish, whey protein, turkey, lean ground beef, eggs
What is pork sausage, bacon, fried chicken, ground chuck (burgers), salami
What do MACROnutrients provide that microNUTRIENTS do not?
What are calories or energy
The 3 best ways to tell if you are hydrated/dehydrated
Weight, Urine, Thirst
"WUT"
Weight--> be within 1% of your usual body weight
Urine--> if it is on the darker side
Thirst--> if you wake up with dry mouth or very thirsty
Proper nutrition helps both mental and physical function
TRUE
MACROnutrient you want to avoid during a PREGAME meal?
What is fat
Saturated fats can cause stomach discomfort and are not recommended before a game!
How many grams of protein is needed post workout for optimal protein/muscle synthesis AKA GAINZ
What is 20-30g
This is the amount that has been shown to provide the greatest affect on muscle/protein synthesis. Anything more then this will not go towards this but to other functions in our body
What is something else that provides calories but is not a MACROnutrient
What is alcohol
1# = _____ Fl oz?
If you lose 3# during practice you need to consume _____ fl oz
What is 16 oz
What is 48 Fl oz or 1 1/2 liters
Omega-3 fatty acids help decrease inflammation and increase cognitive function
TRUE
You can find these in nuts/seeds, fatty fish as well as supplementation.
Recommended intake of 2-3g/d
During game Fuel should consist of 3 things
What are fluids, electrolyte and carbohydrates
Fluids and electrolytes to keep us hydrated throughout the game
Carbohydrates to provide us energy constantly throughout the game
If we do not eat a meal and or quick snack before exercise our body will use what instead?
What is muscle
Our body will spare fat at the expense of the muscle for self preservation which will breakdown our muscles and put us in catabolism
The difference between a SIMPLE and COMPLEX carbohydrate
i.e. banana, chewy, fruit snacks, White rice
Complex Carb--> Are unrefined, higher in fiber, and vitamins, minerals and antioxidants. They keep us fuller longer and help us recover
i.e. whole wheat pasta, vegetables, brown rice
An example of an electrolyte and what they do for hydration
What are: Potassium, Sodium, Magnesium, and Calcium
They help retain the water we drink for example eating pretzels high in sodium with help retain the water we drink with it!
The optimal amount of electrolytes/hr of exercise is 100-200mg
FALSE
400-800mg is the optimal range for electrolyte (sodium) intake. If you are a heavy and/or saltier sweater, you will need to be closer to 800mg/hr
If we had an easy training day, what should our plate consist MORE of and consist LESS of?
What is vegetables (complex carbohydrate with high fiber and vitamin/mineral/antioxidant content) and carbohydrates (grains, pastas, potatoes, cereals, etc.)
What affects your intake throughout the day in regards to exercise (Hint: there are 4, give me at least 2)
What is:
Type--> endurance, resistance, sport
Duration--> < 60 mins > 60 mins > 3 hours
Intensity--> easy, moderate, hard
Volume--> days/week and times/day
These all dictate what your plate should look like!
What do Protein, carbs, and fats do for performance?
Protein--> building block for our muscles, increases muscle mass, makes us stronger!
Carbs--> #1 fuel source for performance
Fats--> helps decrease inflammation in our body so we can perform at 100% the next day
The rule of thumb for how much water you should drink throughout the day?
What is 1/2 your body weight in fl oz
I.e. 140 # female = 70 fl oz
THIS IS NOT INCLUDING PHYSICAL ACTIVITY. YOU NEED TO CONSUME 16-24 Fl oz FOR EVERY HOUR OF EXERCISE
There is such a thing as drinking TOO much water
TRUE
This is called hyponatremia.
Which means low sodium levels which can cause dizziness, nausea, light headedness, faint/coma, hence why we need electrolytes as well!
An injured athlete needs more of this in order to recover
What is protein
Name at least 2 things excessive alcohol intake can do to our performance
Decrease sleep quality--interrupts REM sleep patterns
Decrease testosterone output--triggers production of a substance CORTISOL that stunts T
Increase cortisol levels--our stress hormone which increases catabolism of our muscles
Decrease or stunt training adaptation-- >5 drinks in 1 night can stop training adaptation for up to 3 days
Increase urination which in turn increase our chances of dehydration (alcohol is a diuretic)
Increase loss of valuable nutrients
Increase body fat % and decrease LBM
Affects our bodies carb/protein metabolism
Decrease our Immune System