Performance Nutrition
What macronutrient do you want during training?
Carbohydrates (Simple)
How much water do females need to consume daily?
96+ ounces
On average, how many hours of sleep should you aim for?
8+ hours
On a practice day, what performance plate do we want?
Moderate Training Plate
What are two ways we can replenish our electrolytes lost in sweat?
- Adding a hydration packet - Drip Drop
- Drinking Gatorade
- Salting to our foods
- Getting a variety of foods
Every _-_ hours, we want to fuel.
3-4 hours
What are two macronutrients needed for muscle recovery?
1. Protein
2. Carbohydrates
What two electrolytes are primarily lost in sweat?
Salt (NaCl) and Potassium
What supplement will help with tendons & ligaments (& help reduce soft tissue injuries)?
Collagen
What is the primary fuel source for your brain?
Carbohydrates
At what percentage of fluid loss (BW), does dehydration begin to affect performance (specifically aerobic/running)?
2%
What are two roles of cherry juice?
- Help with managing inflammation
- Decreases soreness
- Aids in sleep
- Great source of potassium!