Nutrition
This macronutrient is critical but shouldn’t exceed 25% of a teens daily energy intake due to adverse risks such as weight gain and inflammation.
What are fats?
This drives you to keep showing up and putting in the work to achieve the goals you want to
What is motivation?
The primary source of hydration.
What is water?
This is one of the most crucial components of recovery within an athletes, facilitating muscle growth and repair, mental well-being, general recovery, and injury prevention.
What is sleep?
Repeated actions that support overall mental and physical wellbeing
What are healthy habits?
This macronutrient is crucial for muscle synthesis and repair and should account for approximately 10 - 15% of a teen athletes daily caloric intake. Primary sources include beef, chicken, fish, eggs, and more
What is protein?
Belief in oneself
What is confidence?
A condition that occurs when the body loses more water than it takes in. It mainly affects the functioning of the bodies organs.
What is dehydration?
Teen athletes (and teens in general) need this many hours of sleep to facilitate proper rest and recovery.
What is 8 - 10?
A supplement/drug controversial for its possible benefits towards athletics but known adverse effects on the health of young adults and teens.
What is caffeine?
This macronutrient is the main energy supply for the body’s muscles and the brain and should account for approximately 50 - 55% of a teen's daily caloric intake.
What are carbohydrates?
This gives you something to work for or to improve upon.
What are goals?
While beneficial during exercise of longer than 60 minutes, these are generally not recommended for regular consumption for multiple reasons due to excess sugar and calories
What are sports drinks?
This four letter acronym points out four crucial steps to recovery from injury.
What is R.I.C.E?
This is a condition where a person is extremely worn down physically or mentally from strenuous/stressful activity.
What is fatigue?
These are taken to increase nutrition in certain areas. If not necessary, maintaining good nutrition is preferred over use of these.
What are supplements?
Holding yourself accountable for training, habits, and performance over a period of time.
What is discipline?
During extremely intense or prolonged exercise, it is recommended to replenish this micronutrient
What are electrolytes?
When considering sleep, this is just as important as the duration and can determine the effectiveness of sleep.
What is sleep quality?
This can occur during/after exceptionally intense training, if experiencing constant fatigue or extreme exhaustion
What is burnout?
Two micronutrients which work together to allow oxygen from the blood to reach the rest of the body. One increases absorption of the other
What are vitamin C and iron?
Collective work towards a shared goal by members of a group. There is ‘No I in it’.
What is team(work)?
Teen (13 - 18 year olds) hydration recommendations include this many litres of water per day plus one additional litre for each hour of exercise.
What is 2 (litres)?
This type of recovery involves low - intensity exercise intended to increase blood flow without stressing joints and muscles.
What is active recovery?
The percentage of energy intake that should be carbohydrates during exceptionally intense exercise (elite athletics).
What is 70%?