Supplements
The logo's you want to look for on supplement labels
What is NSF or USP or Informed Choice/Sport or BSCG
Name three sources of complex carbohydrates
Pasta, Rice, Bread, Oats, Potatoes, Whole Grains, Quinoa and Fruits
The color you want your urine to look like if you are hydrated.
Light Lemonade or Light Yellow
The main reason why we consume tart cherry juice
What is antioxidants that help with inflammation or natural melatonin that helps us sleep.
What is the capital of Arizona?
What is Phoenix
What foods have Iron in them, name two?
Red meat, spinach (leafy greens), beans, turkey or chicken, fortified foods.
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
How much water do you need to drink a day minimum, not including practice?
1/2 body weight in pounds
How much sleep should you get on average a night?
8 - 10 hours
What year did NCAA Division 1 wrestling officially start?
Bonus 100 where was the first championship held?
1928
Ames Iowa
The type of foods that have naturally occurring creatine. Name at least two.
Steak, Chicken, Salmon, Pork, Tuna, Herring
The amount carbohydrates you want as a prefuel.
What is 30 - 60 grams
The percent of water that is in our muscles.
What is 70 - 80%
Why is protein important 24 - 48 hours before weigh ins?
Energy Dense, little effect on glycogen storage.
What is the largest bone in the body?
Femur
Name two vitamins or minerals that help with your immune system
What is Vitamin C, Zinc, Vitamin D or probiotics/antioxidants
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
32 - 48 ounces of fluid
What magnesium should you take for muscle recovery/sleep?
Magnesium Glycinate or Magnesium Bisgycinate?
On average how much fluid do you lose EVERY HOUR on an airplane?
What is 3 - 12 OUNCES
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
How long until your body runs out of stored glucose (glycogen) during intermediate to high activity.
What is 60 - 90 minutes of activity
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
What are benefits of taking creatine? Name two?
Nuero-cognitive benefits, muscle recovery, create ATP/energy.
What gets shorter as it gets older?
a candle