Tips for Healthy Eating- Carbs
Tips for Healthy Eating- Fats
Principles of Sports Nutrition
Fluids/Food Before Competition
Fluids/Food After Competition
100

Percentage of an athletes dietary intake that comes from carbohydrates?

What is 50-60%

100
Health benefit of fat
What is support the maintenance of good health.
100
The 3 principles of Sports Nutrition
What is hydration, fuel, and recovery
100
Pre-exercise nutrition provides this
What is energy, physical comfort, and mental alertness
100
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.
200

2 Nutritional benefits for Carbohydrates food sources

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

200

3 Healthy sources of fat

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

200
Lost as you sweat
What is fluid and electrolytes
200

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

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

200

Three R's after exercise

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


300
3 Healthy sources of carbohydrates
What is whole grain cereals, breads, and pasta; fruits, vegetables and beans.
300

2 nutritional benefits of fat

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

300

Contributer to fatigue during exercise and caused by what

What is dehydration. Caused by fluid and sodium losses

300

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.

300
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

400
Performance benefit of carbohydrates
What is the major muscle fuel source for high intensity exercise.
400

2 types of fat we want to limit

What is saturated and trans fat

400

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

400

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

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

400

Best time to recover

What is within 30-60 minutes after event

500

3 key things for recovery

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

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