Macronutrients
Vitamins & Minerals
Sports Nutrition Principals
Hydration
Timing of Food & Fluids
100

Name 3 food sources of fats

What is vegetable oils like canola oil and olive oil, nuts, seeds, and fish.


100

This mineral helps transport oxygen throughout our body

What is iron

100

The 3 principles of sports nutrition

What is fuel, hydration and recovery

100

These 2 things are lost as you sweat

what is fluid and electrolytes

100

You should aim to refuel within ____minutes of exercise.

What is within 60 minutes

200

The nutritional benefits for carbohydrates

What is a great source of energy, vitamins, minerals and fiber.

The body's main source of energy. They help fuel your brain, kidneys, heart, muscles and central nervous system

200

This mineral is important for muscle repair

Zinc

200

Name 2 problems that can happen from neglecting your nutrition as an athlete

what is:

1. fatigue

2. soreness and/or injury

3. decreased performance

200

This type of food can be helpful with "holding water in", to assist in hydration.

What are salty foods (pretzels, crackers, etc.)

200

Name 2 purposes of drinking and eating before training or competition

What is to:

1. start exercise with optimal fluid levels

2. prevent dehydration.

3. supply food that is quickly and easily digested for energy.  

4. to prevent hunger before and during training/competition.

300

This macronutrient helps repair our muscles and should make up about 1/4 of our plate

What is protein

300

The best way to prevent nutrient deficiencies

What is a well balanced diet

300

This macronutrients need increases with heavier, longer duration exercise

what is carbohydrates

300

The best option for fluid >60-90 minutes

Sports drinks / drinks with carbohydrates and electrolytes

300

Name 2 purposes of drinking and eating after training or competition

What is

1. energy and nutrients to replenish fuel stores 

2. rehydration for faster recovery

3. building blocks for muscle building.

400

The macronutrient that provides you with energy during your workouts/competition

What is carbohydrates

400

Name 2 groups of people that are more prone to an iron deficiency

What are:

1. females

2. athletes

3. vegetarians / vegans

400

The 2 forms of carbohydrate in your body 

What is 

Glucose - circulates the bloodstream, instant energy

Glycogen- bundles of glucose stored in the liver and muscles

400

The 2 electrolytes important in dehydration

What is sodium and potassium

400

Your pre-event should be comprised of high _____, moderate _____ and low ____  before training or competition

What is high carbohydrate, moderate protein and low fat.