Tips for Healthy Eating- Carbs
Tips for Healthy Eating- Fats
Principles of Sports Nutrition
Fluids/Food Before Competition
Fluids/Food After Competition

Percentage of an athletes dietary intake that comes from carbohydrates?

What is 50-60%

Health benefit of fat
What is support the maintenance of good health.
The 3 principles of Sports Nutrition
What is hydration, fuel, and recovery
Pre-exercise nutrition provides this
What is energy, physical comfort, and mental alertness
1 thing Post exercise nutrition provides
What is energy and nutrients to replenish fuel stores, rehydration for faster recovery, and building blocks for muscle building.

2 Nutritional benefits for Carbohydrates food sources

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


3 Healthy sources of fat

What is olive oil, coconut oil, avocados, nuts, seeds, and fish.

Lost as you sweat
What is fluid and electrolytes

Main target for fluids/foods before high intensity training or competition

What is optimal fluid intake, and high carbohydrate, moderate protein and low fat.


Three R's after exercise

What is Replace (carbs), Re-build (protein), Re-hydrate (water)

3 Healthy sources of carbohydrates
What is whole grain cereals, breads, and pasta; fruits, vegetables and beans.

2 nutritional benefits of fat

What is major source of energy; absorption of vitamins A, D, E, K. Helps keep you fuller longer.


Contributer to fatigue during exercise and caused by what

What is dehydration. Caused by fluid and sodium losses


2 purposes of drinking and eating before training or competition

What is to start exercise with optimal fluid levels.To prevent dehydration.To supply food that is quickly and easily digested. To ensure energy to train or compete. To prevent hunger before and during training/competition.

2 ways to stay hydrated brfore/during/after training/game

Drink water throughout the day, before you feel thirsty; Two hours before exercise, drink at least 2 cups of fluids; Drink approximately 1 cup of fluid every 15 to 20 minutes during exercise

Performance benefit of carbohydrates
What is the major muscle fuel source for high intensity exercise.

2 types of fat we want to limit

What is saturated and trans fat


2 forms of carbohydrate in your body & what they are

What is glucose - circulates the bloodstream.  Glycogen- bundles of glucose stored in the liver and muscles


2 good options to eat when having a "nervous stomach" before competition

What is meal replacement beverage, any pureed foods, mashed potatoes


Best time to recover

What is within 30-60 minutes after event


3 key things for recovery

What is reloading carbohydrate fuel stores, repairing and building new muscle tissue with protein, rehydrating with fluids.