Rebel Recovery
Nutrient found on a Performance Plate that aids recovery and strengthening lean mass
What is protein?
Your body helps regulate the amount of energy you need with this signaling system
What are hunger-fullness cues?
This nutrient is the muscles favorite form of energy for moderate to high-intensity training
What are carbohydrates?
Micronutrient that is lost at the highest rate in sweat
What is sodium?
Another word for unsaturated fats, these nutrients help reduce inflammation, reduce muscle soreness, and support brain health - can be found in fatty fish and trail mix
What are Omega-3s?
True or false: the majority of the energy you consume (food!) goes to fueling your training/workouts/soccer/etc.
False - majority of energy just for daily body functions! (breathing, digestion, metabolism, heart rate, temp regulation and others!)
Can't just eat for training!!
The form of carb best consumed 30-60 minutes before workout/games - includes fruit snacks, Gatorade, grapes, and Rice Krispies
What are quick carbs?
True or False: Sugars that are consumed around exercise are used by the muscles for energy
True! All forms of carbs are metabolized to glucose (aka sugar) and transported to the muscles for energy
Type of carb best consumed at meals and post-exercise - take longer to digest and usually provide a good source of fiber
Not a food, but still aids the recovery process and should be prioritized as best as possible each day
What is sleep?
Term used to describe when energy expenditure is higher than the amount of energy you consume through food
What is Low Energy Availability?
Energy in (food) - energy out (exercise) = energy availability
Natural chemical that provides the body a stimulation of energy, but is not a true energy source
What is caffeine?
True or False: Early morning workouts when fasted enhance energy levels and improve performance in the long run
False! You may get through an early morning practice without fuel but with reduced energy levels and digging yourself a hole for recovery
Two primary fueling focuses during halftime
What are Hydration and Carbohydrates?
Substance that negatively impacts recovery for up to 72-hours after consuming
What is alcohol?
Chronic mismatch of energy intake and expenditure that can lead to performance declines and health concerns as a result of "energy saving mode"
What is REDS (Relative Energy Deficiency in Sports)
This component of some carbohydrates is encouraged for maintaining gut health, but is encouraged to be limited before training to prevent cramping/GI distress
What is fiber?
True or False: Bad foods only include things that are have spoiled, been contaminated, or cause you an allergic reaction
True! Some foods make for smarter choices surrounding exercise/recovery BUT all foods can fit into a well-balanced healthy diet (unless mentioned above :) )
Number of servings of protein you are aiming for each day
What is 3-4?
Compound found in fruits and vegetables that helps reduce inflammation
What are anti-oxidants?
Zero energy, persistent/reoccurring injuries, performance declines, mood changes and hormonal changes are all warning signs of this condition
What is REDS? (or Low Energy Availability)
Amount of carbs, in grams, you are aiming to eat 30-60 minutes before training
What is 30-60 grams?
True or False: In order to be a better athlete, I need to be as lean as possible
False! Weight is one of MANY factors that contribute to performance. Could be "leanest" athlete but are you healthy/strong athlete too?
Key benefit of hydration that prevents over-heating during hot, humid, high-intensity training days?
What is temperature regulation?