Pre & Post Workout Fuel
The macronutrient that provides energy for your workout
Carbohydrates
The amount of fluid you need to consume daily (ounces per pound)
1/2 to 1 ounce per pound
The 3 main components of the athlete's plate
Protein, carbs, color
The vitamin your body can obtain from the sun
Vitamin D
15-25 grams of this macronutrient should be consumed within 30 minutes of finishing a workout
Protein
The electrolyte most commonly lost in sweat
Sodium
When trying to gain weight, ___% of your plate should be carbohydrates
50
Fatigue, irritability, loss of appetite, pale skin, & brittle nails are symptoms of ____ deficiency
Iron
A pre-workout snack should be low in ____ & ____ due to their slow digestion
For every pound lost during a workout, you should consume ___-___ ounces of fluid
16-24
True or False: Eating more protein will always cause you to gain muscle
False
Vitamin __ helps your body absorb iron
C
The 3 R's of recovery nutrition
Refuel with carbs, Rebuild/repair with protein, replenish with fluid & electrolytes
You should consume at least ___ ounces of fluid following a workout
32
Increasing intake of ___ with foods such as olive oil, avocado, and nuts can be helpful when trying to gain weight
Fat
_____ and _____ can decrease iron absorption when consumed together
Calcium, caffeine
You should consume ___ to ___ grams of carbohydrates within the hour before a workout
30-60
You should aim to prevent loss beyond __% of your body weight during a workout
2
When injured, this portion of your plate should be increased to help support recovery
A nutrient commonly found in fatty fish that helps reduce inflammation
Omega 3's