Supplements
Carbohydrates
Hydration
Recovery
Surprise
100

The logo's you want to look for on supplement labels

What is NSF or USP or Informed Choice/Sport or BSCG

100

Name three sources of complex carbohydrates

Pasta, Rice, Bread, Oats, Potatoes, Whole Grains, Quinoa and Fruits 

100

The color you want your urine to look like if you are hydrated.

Light Lemonade or Light Yellow 

100

The main reason why we consume tart cherry juice 

What is antioxidants that help with inflammation or natural melatonin that helps us sleep.

100

What is the capital of Arizona?

What is Phoenix

200

What foods have Iron in them, name two?

Red meat, spinach (leafy greens), beans, turkey or chicken, fortified foods. 

200

These symptoms can happen to your body when you don't have enough carbohydrates. Name at least 2. 

What is Headaches, Fatigue, Dizziness, Poor Decision Making, and Muscle Cramping

200

How much water do you need to drink a day minimum, not including practice?

1/2 body weight in pounds

200

How much sleep should you get on average a night?

8 - 10 hours

200

What year did NCAA Division 1 wrestling officially start?

Bonus 100 where was the first championship held?

1928

Ames Iowa 

300

The type of foods that have naturally occurring creatine. Name at least two. 

Steak, Chicken, Salmon, Pork, Tuna, Herring

300

The amount carbohydrates you want as a prefuel. 

What is 30 - 60 grams 

300

The percent of water that is in our muscles. 

What is 70 - 80% 

300

Why is protein important 24 - 48 hours before weigh ins?

Energy Dense, little effect on glycogen storage. 

300

What is the largest bone in the body?

Femur

400

Name two vitamins or minerals that help with your immune system

What is Vitamin C, Zinc, Vitamin D or probiotics/antioxidants

400

Why is it important to consume low carbohydrates 24 - 48 hours before weigh ins?

Carbohydrates hold onto water which increases water weight. 

1 gram of carbohydrates = 4 grams of water

400
If Steve lost 2 pounds at practice how much water would he need?

32 - 48 ounces of fluid

400

What magnesium should you take for muscle recovery/sleep?

Magnesium Glycinate or Magnesium Bisgycinate?

400

On average how much fluid do you lose EVERY HOUR on an airplane?

What is 3 - 12 OUNCES

500

The amount of caffeine needed to be in your system to fail a drug test. Name the other reason why caffeine is a banned substance in the NCAA

What is 400 mg, "sports performance enhancers" or labels aren't third party tested, unlabeled or unlcear amounts of caffeine aka synephrine

500

How long until your body runs out of stored glucose (glycogen) during intermediate to high activity.

What is 60 - 90 minutes of activity

500

The 5 main electrolytes lost in sweat. 

(100) Bonus: Name the electrolyte that we lose most in sweat and least in sweat.

What is Sodium, Chloride, Potassium, Magnesium, Calcium. 

Most - Sodium

Least - Calcium

500

What are benefits of taking creatine? Name two?

Nuero-cognitive benefits, muscle recovery, create ATP/energy. 

500

What gets shorter as it gets older?

a candle