Hydration Station
Why is hydration important even in cold weather?
You still sweat and lose water through breathing in dry air
What macronutrient gives your body quick energy for a day on the hill?
Carbohydrates!
Name a carb you can have ready in under 15 minutes.
Oats, rice noodles, couscous
It's best to go into a workout without eating because it helps you feel "lighter" (T/F)
False! Training with low fuel can reduce performance and increase injury risk.
What’s one sign you might not be eating enough?
Low energy, mood swings, poor recovery, bad sleep, multiple of sicknesses, no motivation, constant soreness, many injuries
What are two signs of dehydrations?
Thirst, Urine Color, Low Weight
Why is breakfast important before training or comp?
It tops off energy stores for focus, strength, and stamina & assists in recovery from minimizing a big calorie deficit
What protein-rich food doesn’t need a fridge?
Tuna pouch, jerky, protein bar, shelf-stable milk
Green supplements like AG1 are more effective than most fruits and veggies (T/F)
False! Whole fruits and veggies provide fiber and phytonutrients missing from many supplements.
What is RED-S and why should winter sport athletes care?
Relative Energy Deficiency in Sport — affects bone health, strength, immunity. Long-term health!
What makes dehydration more likely?
High altitude, travel, intense training, cold weather, not drinking enough fluids, and wearing lots of layers?
What does it mean to "fuel for the work required"?
Eat more when you train more, adjust intake to match energy needs. To help assist w/ energy day to day, recovery, health, minimizing injury!
What does "balanced plate" mean?
Carbs + protein + color + healthy fat
A high calorie diet is one of the best ways your support your body as an athlete (T/F)
True! Calories is what ultimately give your body the resources to rebuild, recover, and repair.
Why might you feel more tired or sore when traveling?
Jet lag, dehydration, underfueling, and schedule shifts
Do electrolytes help replace fluid when I don't drink enough?
No! It doesn't replace fluid. They help regulate fluid balance within the body, ensuring water is efficiently absorbed and retained by cells
What fuels explosive activity for 5-30 seconds?
Stored Energy, Creatine, CARBS!
What’s one way to prep food in advance for a busy week?
Batch cook grains or proteins; portion into containers
Creatine makes you gain weight (T/F)
What is partially true—it can increase water in muscles, not fat, and can improve power performance. But only 1-1.5kg max.
How often should you eat during long training or filming days?
Every 2–4 hours, with small snacks in between
Do all electrolyte drinks have carbs in them? If so, is it good? If not, should they?
Not all do—those with carbs (like sports drinks) help fuel during long training; zero-carb options help hydrate without extra carbs outside of training. What's your goal??
What fuels sustained longer energy outputs?
Fats mainly! W/ some carbs still
What's the difference between Nutrition Facts labels and Supplement Facts labels?
What is Nutrition Facts are FDA-regulated and for food; Supplement Facts are for supplements and less strictly regulated
The leaner you are, the better you'll perform (T/F)
False! Performance depends on strength, energy, and recovery—not just leanness. Too lean can mean under-fueled.
What does ideal recovery nutrition look like?
Mix of carbs and protein within 30–60 minutes (like a fruit smoothie w/ protein powder, chocolate milk, Greek yogurt with granola). Followed by a meal within the next 3-4 hours.