Timing Traps
What is the ideal time frame for eating a recovery meal or snack after intense exercise?
A) Within 15-60 min B) After 1 hour C) After 2 hours D) Before bed
A) Within 15-60 minutes
Which macronutrient helps with vitamin absorption and is part of every cell membrane?
fat
Which beverage slows the rate of rehydration and slows glycogen formation in the liver?
A) coconut water B) alcohol C) fruit juice D) pop
B) Alcohol
Which two places are the PRIMARY spot carbohydrates are stored in the body?
kidney, liver, blood, muscles, brain
muscles & liver
All of these have approx 2 g of leucine except?
1 cup of almonds, 2 cups of milk, 3 oz of meat, 9 slices of bread, 2 cups of rice
2 cups of rice (<1 g)
How many grams of protein should be consumed within the hour after exercise (minimum)?
A. 6 B. 10 C. 15 D. 50
15 grams
Which vitamin helps to increase muscle fibres, reduce inflammation and risk of stress fractures, supports immune system and increases calcium absorption
Vitamin D
How much caffeine is in a small cup of coffee?
100 mg
Put this fruits in order from lowest GI to highest GI
banana, orange, pineapple, watermelon
orange, banana, pineapple, watermelon
What type of protein is typically absorbed the fastest?
whey
Sports drinks are appropriate for activity in hot humid conditions OR activity beyond how many minutes?
A) 15 min B) 30 min C) 45 min D) 60 min
D) 60 min
Which of the following is not a source of fibre?
1 oz walnuts, 1 cup orange juice with pulp, 1 pear,1/2 cup of peas
walnuts 2g
juice with pulp 1 g
pear 5 g
peas 4 g
When considering orange juice as a source of post-exercise hydration, it’s beneficial because it provides which key nutrient for electrolyte balance?
A) Magnesium B) Potassium C) Sodium D) Zinc
B) POTASSIUM
What can happen if there is too much fructose in a sports drink?
A) stomach cramps
B) muscle cramps
C) energy crash
D) headache
A stomach cramps
Which of the following is a complete protein source, meaning it contains all 9 essential amino acids?
a) Lentils
b)tofu
c)nuts
d)chickpeas
tofu
To align with body's rhythms, when is the ideal time within minutes or hours to have the first meal of the day after waking up?
within 2 hours of waking
Which mineral that helps with bones also helps with regulation of muscle contractions, important to prevent cramping.
calcium
Rinsing your mouth with ______ can help increase performance and feeling of wellness during high intensity or sustained activities.
A) sports drink B) water C) coffee D) mouthwash
A) sports drink
What is the primary role of carbohydrates for athletes?
a) Muscle repair
b) Energy source
c) Hydration
d) Fat storage
energy source
If cow's milk and soy beverage have about 8 g of protein per cup, how much does almond beverage have?
1 g
30-90 mins before event snack on at least 15 g of carbohydrate. Which does not have that:
A) 3 soda crackers
B) small banana
C) applesauce pouch
D) 1 granola bar
A) 3 soda crackers
What are 2 good sources of omega 3 fat to help reduce inflammation?
oily fish
flax
omega 3 eggs
chia seeds
walnuts
Water makes up what percentage of your body weight
40%
50%
60%
90%
around 60%
In sports drinks what % carb by volume is recommended?
A) 4-8%
B) 10-15%
C) 25-30%
D) 90-11%
A) 4-8%
A) 20 B) 40 C) 50 D) 60
B) 40 grams