Nutrition for Athletes Part 1 05/04/20
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May the Fourth Be With You
You need physical, mental, and emotional skills have a great car to drive well.  But the car also needs fuel and nutrition is how we fuel our vehicle.
You can't just eat well and all of a sudden be great at your sport, but what can happen if you are a great athlete that DOESN'T eat well?
What are the 3 "macro-nutrients"
Which of the macro-nutrients does our sports body use for gas?
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About what fraction of your plate should be carbohydrate?
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Fruits and Vegetables are:
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Name your 3 favorite fruits and 3 more that you would eat without fussing:
Name your 3 favorite vegetables and 3 more that you would eat without fussing:
We can also get carbohydrates in the form of grains, but only 100% whole wheat/grain.  What whole grains do you currently eat?
What does protein build in your body and why is that important in the recovery process?
What's your favorite meat, your favorite nut, and your favorite milk product?  
If you said yogurt, go grab your yogurt container and tell me how many grams of sugar are in a serving?  (For reference, there are 17 grams of sugar in a Hershey's chocolate bar and you should have between 25 and 25 grams of sugar a day.)  If you didn't say yogurt, go check your favorite dairy product.
What does fat do for your growing athletic body?
What's the difference between saturated and unsaturated fat and how can you tell right away which kind of fat it is?
Types of Carbohydrates
Why is it better to get your simple carbohydrates from whole foods instead of processed foods?
Why is it better to get your complex carbohydrates from whole foods instead of processed foods?
Why is it important to understand fast and slow digestion? (3 reasons)
Why should we eat foods that are minimally processed?
Why shouldn't you restrict yourself to only a rigid number of foods or NEVER have processed foods?  
What is FAT?
Not all fats are good, not all fats are bad.  But the kind of fats you eat are really really important to your health.   Saturated fats are not good for you, but trans fats are the WORST.  What words should you look for on the label of your foods that will tell you if you're eating trans fats?
If a food label says it has "NO TRANS FATS," does it necessarily have no trans fats?
Why is olive oil actually more nutritious than pancake mix?
What is protein?
What are the functions of proteins?
Why do they say proteins are the building blocks of our bodies?
What are your 3 favorite proteins and 3 more that you would want on your weekly menu?
What, and how much of it, should go on your plate, when?
It's important to eat right for the portion of the season you are in.  Sometimes we eat during taper like we eat during hard training and wonder why we feel sluggish or are gaining fat.  On an "easy" day, which would be a day you don't work out or have a light training day, what portion of your plate should be fruits and vegetables, what portion of lean protein and what portion of whole grains?  What about dairy?
Describe a "moderate training day" plate?
Describe a "hard training day" plate?
 Why is there a larger portion of whole grains on moderate and hard training days?  What stays the same for each day?
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