Game Day Fuel
Sports nutrition experts generally recommend eating a meal rich in carbohydrates and moderate in protein about 3–4 hours before competition to accomplish this primary goal.
What is to maximize glycogen (energy) stores?
This recovery habit has the greatest overall impact on athletic performance and muscle recovery.
What is sleep?
Losing just 2% of body weight through sweat can negatively affect this.
What is athletic performance?
This beverage is usually the best choice for replacing fluids after most workouts lasting less than an hour.
What is water?
This vitamin is produced when your skin is exposed to sunlight and supports bone + immune health.
What is vitamin D?
This nutrient should make up the largest portion of a pre-game meal because it is the body's preferred fuel for moderate- to high-intensity exercise.
What are carbohydrates?
Consuming this macronutrient after exercise helps repair and rebuild muscle tissue.
What is protein?
This mineral helps your body retain fluid and is commonly lost through sweat.
What is sodium?
These beverages contain carbohydrates and electrolytes and are most useful during prolonged or intense exercise.
What are sports drinks?
This vitamin is known for supporting the immune system, helping form collagen, and helping increase absorption of iron.
What is Vitamin C?
Athletes are encouraged to begin competition in this state rather than trying to "catch up" once the game starts.
What is well-hydrated?
This stored form of carbohydrate should be replenished after prolonged or intense exercise to prepare for the next workout.
What is glycogen?
A pale yellow urine color generally indicates this hydration status.
What is well-hydrated?
This ingredient can improve alertness and endurance when consumed in appropriate amounts; it can also negatively impact hydration if not accounted for properly.
What is caffeine?
This B vitamin is essential for red blood cell formation, energy and healthy nerve function.
What is Vitamin B12 (cobalamin)?
After a game, athletes are encouraged to consume both carbohydrates and this nutrient to support muscle repair and recovery.
What is protein?
Athletes recovering from long or intense workouts should replace not only fluids but also this electrolyte, which is commonly lost in sweat.
What is sodium?
This type of carbohydrate in sports drinks provides energy during prolonged exercise.
What are carbohydrates (or sugars)?
This beverage category can slow stomach emptying and increase the risk of gastrointestinal discomfort during exercise because of its high sugar content.
What are sodas (soft drinks)?
This antioxidant vitamin helps protect cells from damage and is found in nuts and seeds.
What is Vitamin E?
A common game-day nutrition mistake is skipping meals, which can leave athletes with low levels of this stored form of carbohydrate in their muscles.
What is glycogen?
Current sports nutrition guidelines recommend consuming both carbohydrates and protein after prolonged exercise because this combination helps replenish energy stores while supporting this process.
What is muscle protein synthesis (or muscle recovery)?
Feeling thirsty is often a sign that this has already begun.
What is dehydration?
This beverage can negatively affect recovery by contributing to dehydration and impairing muscle repair if consumed after intense exercise.
What is alcohol?
Leafy green vegetables are excellent sources of this vitamin, which plays a key role in blood clotting.
What is Vitamin K?