Sports Nutrition

Basics

100

This is the electrolyte most abundantly lost in sweat

Sodium

200

This is the primary fuel source for high intensity exercise

Carbohydrate

300

According to the Academy of Nutrition and Dietetics, this is the study and practice of optimizing dietary intake to enhance athleticism, recovery, and overall fitness

Sports Nutrition

400

We can refer to a meal containing Carbs + Protein + Color as this...

Performance Plate

500

These fatty acids reduce inflammation and aid recovery

Omega-3s

Nutrition Numbers

100

All 3 of these provide calories that we can use for energy

Macronutrients

200

If a person weighs 150 lbs, this is how many ounces of daily water they should aim for

75

300

How many calories per gram of fat?

9

400

This is the goal daily carbohydrate range for a 2 day carb load (g/kg)

8-12g/kg

500

If a person weights 200 pounds, how much water is it suggested they drink per day?

100 ounces

Macro + Micronutrients

100

This mineral is critical for bone health, particularly for strength athletes

Calcium

200

The most common micronutrient deficiency, particularly among females and endurance athletes

Iron

300

These fatty acids reduce inflammation and aid recovery

Omega-3s

400

The building blocks of protein, there are 9 of these that are essential (we must get them from our diet)

Amino Acids

500

At rest, we are mostly using the components of this macronutrient for energy

Fat

Meal Timing

100

This is how many hours before competition we should eat a complete performance meal

3-4

200

The type of nutrient that is ideal to consume 30-60 minutes before your event

Simple Carbs

300

The ideal type(s) of protein to be included in a bedtime snack, to enhance muscle repair overnight

Dairy protein (whey and casein)

400

The 4 components of a post-workout snack, to optimize recovery

Protein, carbs, fluid, electrolytes

500

This non-absorbable nutrient is very healthy for our overall diet, but should be avoided in large quantities before high intensity efforts/competition

Fiber

Supplements

100

Taking this consistently can lead to enhance strength and muscle mass

Creatine

200

This stimulant improves endurance and reduces perceived effort 

Caffeine

300

This supplement is used to enhance muscle acid-buffering capacity

Beta-alanine OR sodium bicarb

400

Key benefits of this supplement include reduced inflammation and muscle soreness, and improved sleep

Tart Cherry Juice

500

Supplementation of this is most often required in the winter

Vitamin D