Rebel Recovery
Energy Availability
Pre-Workout Fuel
Diet culture
General Sports Nutrition
100

Nutrient found on a Performance Plate that aids recovery and strengthening lean mass

What is protein?

100

Your body helps regulate the amount of energy you need with this signaling system

What are hunger-fullness cues?

100

This nutrient is the muscles favorite form of energy for moderate to high-intensity training

What are carbohydrates?

100
True or False: 3 meals a day is enough for athletes to consume to meet their energy needs
False! 3 meals is a great starting point, but most athletes need snacks between meals to reach high energy needs
100

Micronutrient that is lost at the highest rate in sweat

What is sodium?

200

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?

200

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!!

200

The form of carb best consumed 30-60 minutes before workout/games - includes fruit snacks, Gatorade, grapes, and Rice Krispies

What are quick carbs?

200

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

200

Type of carb best consumed at meals and post-exercise - take longer to digest and usually provide a good source of fiber

What are sustained/complex carbs?
300

Not a food, but still aids the recovery process and should be prioritized as best as possible each day

What is sleep?

300

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

300

Natural chemical that provides the body a stimulation of energy, but is not a true energy source

What is caffeine?

300

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

300

Two primary fueling focuses during halftime

What are Hydration and Carbohydrates?

400

Substance that negatively impacts recovery for up to 72-hours after consuming

What is alcohol?

400

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)

400

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?

400

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 :) )

400

Number of servings of protein you are aiming for each day

What is 3-4?

500

Compound found in fruits and vegetables that helps reduce inflammation

What are anti-oxidants?

500

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)

500

Amount of carbs, in grams, you are aiming to eat 30-60 minutes before training

What is 30-60 grams?

500

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?

500

Key benefit of hydration that prevents over-heating during hot, humid, high-intensity training days?

What is temperature regulation?