Preparing Vs Cramming
The Time is Now
Uhh.. So We're Done?
It's That Quality H2O
Uhh.. Did We Learn This?
Full or Empty
Micro, but Important
100

True or False: 

Fueling before weights is not necessary as it is considered low-intensity training. 

False!

You go through 50% of your carbohydrate stores in 1 hour of weight lifting. 

100

When going into the forth set of a match, how many energy shots should you consume, if any at all?

2-3 for that free floating fuel. 

100

After 1-1.5 hours of weights, what Shamrock shake should you consume to recovery properly?


20g shake

100

True or False:

Having perfectly clear urination means you are properly hydrated. 

False!

It means you are over hydrated and urinating out water or you do have not consumed enough electrolytes to hold onto the water you consumed.

Proper hydration is consuming water and electrolytes

100

A teammate tells you about a pre-workout they are taking and recommend you try it. What should you do first before taking the supplement?

Check in with JB! JB can tell you if the product will actually help, if it is safe, and if it is worth the price. All supplements must be approved before taking. 

100

True or False:

When you begin under fueling, you will automatically experience a decrease in athletic performance.

False. 

Some athletes may experience an improved performance for a short time before a dramatic decrease in performance and increase health risk.

100

What are the 4 fat-soluble vitamins?

A, D, E, and K

If you take a multivitamin or any of these micronutrients on their own, you must take after you eat something that has fat. No fat= no absorption!

200

List 3 different foods that would be appropriate pre training/competition fueling. 

Anything and all thing carbs!

Examples:

Fruits/ fruit cups/applesauce

Juice

Granola bars

Energy shots

Energy bites

Pretzels

Goldfish/cheez its

Etc

200

True or False:

I should consume Zero-Powerade during training/competition. Why or why not?

False!

You should consume non-Zero (normal) Powerade during training/competition for carbohydrate supplementation. 

200

Tart red cherry juice is rich in ______ and ______ properties which will only __________ your recovery. 

Antioxidants and Anti-inflammatory 

IMPROVE your recovery

200

What is JB's recommendation for minimum daily water consumption?

Half- whole body weight(lbs) in oz  (~1oz/lb)

200

Powerade is useful because...

List two answers

Contains electrolytes, fluid, and carbohydrates

200

True/False:

A menstrual cycle that comes every 4-6 weeks is considered normal and healthy. 

False! 

A normal menstrual cycle comes every 3-5 weeks. Track your period on a calendar! If you start to notice an increase in days between cycles or decrease in flow, check in with JB to make sure you are meeting your fueling needs!

200

What mineral is common for women to be deficient in? 

Iron!

As many as 60% of female athletes may have some degree of iron depletion. 

300

How long before a competition do you have to consume a full meal, containing carbohydrates, protein, and fat, to ensure full digestion and prevention of GI distress in the game. 

2-4hrs (varies per individual)

Protein, fat, and fiber take longer to digest. Too high of a consumption too close to training can lead to cramping in the top left corner of the abdomen, nausea, vomiting, or diarrhea. 

300

Carbohydrates should be supplemented from the start of training/competition. Why or why not?

Carbohydrates only need to be supplemented after 30 minutes of high intensity training/competition or 1 hour of moderately intense training/competition.

If you are training for longer than an hour, starting carbohydrate supplementation at the beginning of training/competition should help to further decrease fatigue.

I.e., fueling during weights is not necessary unless you forgot your pre-weights snack/breakfast.

300

JB recommends consuming fatty fish 2-3 times per week for the ______A_______ composition. When looking at cans of tuna, you should purchase them packed in _____B_______ to help preserve _____A______ composition. 

A. Omega 3 composition. 

B. Packed in oil!

300

There are 6 electrolytes. Correctly identify 2 of the 6.

.

Sodium

Potassium

Chloride

Calcium

Magnesium 

Phosphorus 

300

What is the main function of iron? List 2 iron rich foods.

Iron's main function is hemoglobin, myoglobin, and red blood cell production. 

Hemoglobin transports oxygen through the blood to the muscles. 

Myoglobin transports oxygen from the blood to the muscles. 

Red blood cells are used for oxygen and nutrient transportation. 

Iron rich foods:

Red meats

Poultry

Fish

Beans

Whole Grains

Leafy Greens

300

True or False:

When an athlete chronically under fuels, they are at risk of bone loss which leads to low bone mineral density (weak bones). All of the bone lost can be repaired and bone loss reversed. 

False!

Bone loss can be irreversible and most of the time all bone lost is not replaced. 

300

Name 2 nutrients that are important to bone health? 

Vitamin D

Calcium

Phosphorus

Magnesium

Zinc

Selenium

Copper

Vitamin K

400

True or False:

When you consume a pre-training/competition snack 1-2hrs before the event, you are increasing your glycogen stores?

False, you are getting... FREE FLOATING FUEL

400

During training/competition, it is ideal/recommended to consume protein bars for fuel. Why or why not?

Variable! It depends on each individual player. 

Typically, protein during training/competition is not recommended as it takes longer to digest and may lead to GI distress. 

But train your gut!

400

Consuming a  _______  _______ can make the difference between optimal recovery and good recovery at the end of the day.

Bedtime snack

400

As you are getting ready for morning practice, you notice the shirt you trained in yesterday has white flakes on it. What did you just identify and what will you need to do in this situation?

You are a salty sweater! You will need additional sodium! 

You should consume additional electrolytes before, during, and after training to help hold water consumed in your body. 

400

What is the recommendation for daily carbohydrate intake?

6-10g/kg

~3-4x BW in pounds in grams!

Aim for the higher side in the days leading up and day of match day.

400

List 3 signs/symptoms that indicate you need to fuel immediately. (Acute under fueling, not chronic).

Stomach pain

Stomach gurgles

Nausea

Thinking about food

Impaired ability to focus

Feeling fatigued

Legs feeling heavy

Headaches

400

You lose 6 minerals through sweat. What are they classified as and list 4. 

Electrolytes!!!

Magnesium

Calcium

Potassium

Sodium

Chloride 

Phosphorus

500

What are the three main things to focus on pre- training/competition?

Hydration (water and electrolytes) and carbohydrates (free floating fuel!)

500

During training/competition, you begin to experience lead legs and feel like you hit a wall. What does this mean and what should you do (if anything can be done) to fix this? Provide 3 examples of things for correction.

You are out of carbohydrates! Take in some quick carbs:

Energy shots

Fruit

Juice

Non-Zero Powerade

Granola bar

Etc

500

What is an appropriate recovery meal post competition. Be specific on serving sizes and foods.

RD to approve

Must have carbs, protein, vegetables, and water

500

DOUBLE JEOPARDY: You must correctly answer all parts of this question to receive double points. 

Why is it important to consume water and electrolytes after exceeding 1 hour of moderate training or 30 minutes of intense training? State the specific function of each.


We sweat out electrolytes and water to cool the body down. 

a) Electrolytes are needed to hold water in the body

b) Water is needed to replace fluid loss

500

What is the handle of the Athletics Nutrition Instagram? 


@FuelUp_Beardown

500

Why is breakfast considered the most important meal of the day?

As you sleep, you use up some of your glycogen (stored carbs/fuel tank) to feed your brain. Therefore, breakfast is needed to top off your fuel tank (especially before morning practice)

Glycogen in the liver is used to keep us alive while we sleep. Breakfast replaces glycogen stores used during sleep so you start the day/practice with a full fuel tank!

500

What is the difference between heme iron and non-heme iron food sources? 

Heme-iron: found only in animal proteind

-examples: meat, poultry, seafood, fish

Non-heme iron: found in plant-based foods

-examples: grains, beans, vegetables, fruits, nuts, seeds 

600

JB created Energy Shots because they are rich in carbohydrates. 

a) How many Energy Shots does she recommend before training/ competition? (RANGE)

b) What is another name for the Energy Shots?

a) 2-4

b) FREE FLOATING FUEL

600

You have just completed your doubles event and came out victorious! You are getting ready for singles. What should you do in between to ensure no mental decline occurs? HINT: List 3 things

Water and electrolytes first.

Carbohydrates to get FREE FLOATING FUEL

Small amounts of protein and fat- take longer to digest and will slow the release of carbohydrates for fuel, and are not recommended

600

____________, ___________, ___________, and ___________ are needed to recover after training/competition.  

Carbs, protein, fluid, and electrolytes!

600

It is between March and September and you are competing and training during the day. What is the main thing you need to focus on and what do you need to do to ensure no performance detriments occur?

HINT: What is different in those months versus October through February?


Increase fluid and electrolyte intake as you will start to sweat more!

After 2% loss of BW, you will start to experience a decrease in coordination, mental focus, and athletic ability. 

After 3% loss of BW, you will start to experience adverse health affects (cardiac strain, impaired thermoregulation, and fatigue)

600

Finish the following sentence:

Weight is...

...JUST A NUMBER! 

...nothing we focus on

...variable daily based on fluid and carbohydrate consumption

...not a performance indicator

...does not define me

600

DOUBLE JEOPARDY: Correctly answer this question to receive double points!

List 5 signs and symptoms of chronic under fueling

Irregular menstrual cycles

Irritable/ altered mood

Altered mental status

Increased rate of illness

Impaired recovery

Impaired ability to focus

Decreased appetite

Decreased hunger cues

Altered GI health/ increased GI distress

Decrease performance

Altered hormonal panel

Decreased basal metabolic rate

Elevated lipid panel (increased risk of heart disease)

Low bone mineral density

600

What is the difference between plant-based and fish sources of Omega 3 fatty acids?

Plant-based sources are rich in anti-inflammatory properties but do not have a direct correlation to brain health. 

Fish sources are rich in anti-inflammatory properties and have a direct correlation to brain health.