Nutrient timing
How soon after you wake up is it helpful to eat something?
Within 1-2 hours
What are the three macronutrients?
Carbohydrates, protein, and fat
What is the best macronutrient for fueling workouts?
Carbohydrates
What percent of the body is made of water?
1. 15%
2. 38%
3. 60%
4. 75%
60%
Which supplement is a natural source of melatonin?
1. Creatine
2. Beta alanine
3. Tart cherry juice
4. Beetroot
Tart cherry juice
How often should you eat throughout the day?
Roughly every 2-4 hours, as it fits into your appetite and schedule to avoid ravenous levels of hunger
What are the five food groups?
Grains, protein, fruits, vegetables, dairy
How soon before a workout should someone have a pre-workout snack?
1. 5-10 minutes
2. 15-45 minutes
3. At least 60 minutes
It can vary, but roughly 15-45 minutes is recommended for a carb-based snack to maximize blood sugar levels and minimize digestive issues.
What is the average recommended fluid intake per day for female athletes?
1. 64oz
2. 80-100oz
3. 1 gallon
4. Your body weight in ounces
80-100oz
Which supplement might be the most ideal option for an endurance athlete who is trying to improve strength and promote recovery?
1. Omega-3s
2. BCAAs
3. Creatine
4. Sodium bicarbonate
Creatine
When is the ideal time to eat your last snack/meal for the day?
1. Before 7pm
2. Dinner time
3. 1-2 hours before bed
4. At least 3 hours before bed
1-2 hours before bed
What nutrients are needed for a snack to be considered balanced?
Carbohydrates paired with fat and/or protein
How many grams of carbohydrate per kilogram of body weight is recommended for an athlete trying to do a 3-day carb load for a 4-hr marathon?
1. 5g/kg
2. 7g/kg
3. 10g/kg
4. 15g/kg
10g/kg
Which mineral do we lose the most in our sweat?
Sodium
Which type of protein is considered the gold standard?
1. Pea protein
2. Collagen protein
3. Whey protein
4. Soy protein
Whey protein
How long does it take your stomach to communicate its level of fullness to the brain?
1. 1 minute
2. 5 minutes
3. 10 minutes
4. 20 minutes
20 minutes
Give an example of when processed foods can be a more effective choice than whole food sources.
When a low-fiber, portable, shelf stable, easy-to-digest carbohydrate source is needed before a workout
Which is the most effective meal to promote recovery post-workout?
1. Grain bowl with beans, rice, vegetables, and cheese
2. Smoothie with almond milk, fruit, plant-based protein powder
3. Steak with fries
4. Greek yogurt parfait with granola and fruit
Greek yogurt parfait with granola and fruit
When developing a hydration plan, what is the maximum % body weight you want to lose to avoid performance deficits?
1. 0.5%
2. 2%
3. 4%
4. 10%
2% body weight
How long after consuming caffeine does it peak in your bloodstream?
1. 15 minutes
2. 30 minutes
3. 60 minutes
4. 2 hours
60 minutes
An athlete who is training for a marathon just got done with a 20-mile long run in the heat. He has dinner leftovers waiting for him when he gets home, but he has a 90-minute drive back. His doesn't have an appetite so he plans to just refuel with a normal meal when he gets home. Which option would promote the best recovery?
1. Stop and grab some Gatorade to sip on along the way to rehydrate
2. Drink some chocolate milk with a side of pretzels during the drive back
3. Drink the 24oz bottle of water in his car and snack on some unsalted nuts
4. Wait to eat until he gets home to eat dinner
Chocolate milk with pretzels
What is an example of a cardio-protective fat to maximize in the diet?
1. Coconut oil
2. Ghee
3. Avocado
4. Sunflower oil
5. Beef tallow
Avocado
Which pre-workout carb would be the most effective choice for an athlete with a sensitive stomach?
1. Fiber one cereal
2. Medium banana
3. Gummy bears
4. PB & J sandwich
5. LMNT sports drink
Gummy bears
How many mg of sodium per hour might a salty sweater need to maintain their hydration status throughout a long workout in the heat?
1. 200mg/hr
2. 500mg/hr
3. 1000mg/hr
4. 2500mg/hr
1000mg/hr
Which nutrient can help improve the body's absorption of an iron supplement?
1. Magnesium
2. Calcium
3. Vitamin C
4. Oxalates
Vitamin C