Before activity
What should you eat more of:
Carbohydrates/protein or fat/fiber?
True or False. During an activity, I should have 800 mL of water.
False.
______ should be your drink of choice
Water should be your drink of choice
True or false, fruits and vegetables should take up 1/4 of a plate?
False
What is the most common form in which we find performance-enhancing supplements?
Pills
Powder
Protein bars
Drink mixers
When should you eat a whole meal before an activity?
2-3 hours before
What foods should you eat after an activity?
Carbohydrates and protein
using your fist, what is 1 serving of pasta?
1 serving of pasta is Half a fist
Name one reason why sleep is important in sports.
Rebuilds energy
Grow and repair cells
Helps with brain functions
Give an example of a snack you can eat 1-2 hours before an activity
A fruit: banana, apple, toast with nut butter, glass of milk, a yogurt
How much water should you drink during an activity?
125 - 300 mL or 1/2-1 1/4 cups of H2O
After an activity, drink water until urine is...
After activity, drink water until urine is pale yellow.
Found on the Canada food guide, name 2 sources of protein
Tofu
Chicken breast
Fish
beans/lentile
Sports drinks should be used when an activity lasts how long?
More than 1 hour
2-3 hours, how many cups or ml of water should you drink?
1 1/2 - 2 1/2 cups of water
400-600 ml
When active for more than 1 hour, how many grams of carbohydrate should you aim for?
30-60 g
Tell us 1 thing you learned
Anything
What are some healthy eating habits promoted by the Canada Food Guide?
eat with friends/family
Prepare your meals
follow the healthy eating plate
Name 1 con of drinking Caffeine
Reduce calcium intake
Headaches
Dehydration
Racing heart
Why is it important to eat a whole meal 2-3 hours before and activity?
To let your body fully digest the food.
How many grams is 1 medium-sized orange?
15 g
True or false, more than 24 hours before your next activity, you should eat only snacks
False
Eat meals rich in carbohydrates and protein
What are some potential challenges in following the Canada Food Guide Plate Recommendations?
There are no portion sizes
It is very Euro-centric and not culturally diverse
Electrolytes keep _____, ______, and ________ functions healthy.
blood, heart, and muscles