Macros/Micro Nutrients
What are Macronutrients?
Macronutrients: Carbohydrates, proteins, and fats.
Why are supplements so important?
Filling nutritional gaps in the diet to maintain overall health, and can help manage certain health conditions
What are the two macronutrients needed for long energy and long lasting fueling?
Fats and Carbs
What is the necessary macronutrient for muscle repair?
Why is hydration so important for a human?
Because it recharges their body
What are Micronutrients?
Micronutrients: Vitamins and minerals.
Why is Iron so important?
Increases oxygen uptake, reduces heart rate, and decreases lactate concentrations during exercise
What'd does fueling well before and during a workout prevent after the fact?
Helps Prevent fatigue and muscle soreness/tightness
Should you record Carbs or Calories when eating after a workout?
You should keep track and record your Carb intake
What kind of hydration does a human mostly use?
Regular water
Do you need more of Macronutrients or Micronutrients?
Both. You get micronutrients like Vitamin A, and Iron from a variety of foods, especially those rich in macronutrients like fruits, vegetables, and seafood.
What does Beet Root/Beet Juice do?
Dilates blood vessels in exercising muscle, reduces oxygen use, and improves energy production
What is the recommended general public energy intake for an athlete in macros(in percentage)?
55% carbohydrates, 20% protein, 25% fat
What do unsaturated fats help with when recovering?
It reduces muscle inflammation
How much hydration does a human need?
15.5 cups of water a day
What is an example of Macronutrients?
Foods like whole grains, beans, nuts, seafood, and lean meats are rich in macronutrients.
Why are antioxidants such as Vitamin C and Vitamin E so important?
They minimize free-radical damage to skeletal muscle, thereby reducing muscle fatigue, inflammation, and soreness
What foods are necessary for fueling as an athlete?
The inclusion of a wide variety of foods like whole grain breads and cereals, vegetables (particularly leafy green varieties), fruit, lean meat and low-fat dairy products
What is the main cause of weight reduction when working out?
It is water weight; Make sure to replenish with fluids
What does a human need hydration for?
To regulate their body temperature from the inside
What Micronutrients are the most important?
Iron, Vitamin A, and Iodine.
What main supplements are needed for sports?
Creatine, caffeine, beta-alanine, and protein
What chart ranks food and fluids by how ‘carbohydrate-rich’(0-100) they are and how quickly they affect the body’s blood sugar levels?
The Glycaemic index
What is an important Micronutrient that helps aid recovery?
Phytochemicals in tart cherries may facilitate exercise recovery by reducing pain and inflammation
How does hydration help a human mind?
It delivers oxygen for the brain to function properly