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PRO-STYLE NUTRITION: Quick Screen For Athletes
SCORING:
ASSIGN ONE POINT FOR EACH “YES” RESPONSE FOR QUESTIONS 1-18 AND ONE POINT FOR A "NO" RESPONSE FOR QUESTIONS 19&20. AND ADD THEM ALL UP TO GET A TOTAL
16-20 POINTS: Doing a great job overall with your performance nutrition, suggest continuing on the same path. If interested in tweaking your nutrition, feel free to sign up for our Nutrition For Athletes e-course.
10-16 POINTS: In need of some improvement and performance nutrition guidance. You may benefit from signing up for our Nutrition For Athletes e-course and just complete select modules based on your areas of need.
<10 POINTS: In need of major improvement and performance nutrition guidance. Enrollment in our full Nutrition For Athletes e-course may be beneficial for you.
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* Indicates required question
1.
Do you eat breakfast every day?
*
1 point
Yes
No
2.
Do you eat 3 meals per day?
*
1 point
Yes
No
3.
Do you eat 2-3 snacks per day?
*
1 point
Yes
No
4.
Do you consume carbohydrate at every meal/snack? example: bagel, pancake, waffle, fruit, fruit juice, toast, english muffin, oatmeal, cereal, granola bar, pasta
*
1 point
Yes
No
5.
Do you drink hydrating fluids such as water throughout the day?
*
1 point
Yes
No
6.
Do you consume a pre-training/event meal consisting of high carb, moderate protein, low fat/fiber about 2-4 hours before? example: bowl of rice with grilled chicken and steamed vegetables
*
1 point
Yes
No
7.
Do you consume a pre-training/event snack consisting of high carb, moderate protein, low fat/fiber about 30-60 minutes before? example: piece of fruit and rice cake with a small amount of peanut butter
*
1 point
Yes
No
8.
Do you hydrate with water or sports drinks about 30-60 minutes before training or events?
*
1 point
Yes
No
9.
Do you consume high carb and moderate protein food or beverages within 30 minutes of completing training/events? example: peanut butter and banana sandwich with a protein shake
*
1 point
Yes
No
10.
Do you hydrate during training/events lasting more than 60 minutes?
*
1 point
Yes
No
11.
Do you rehydrate within 30 minutes of completing training/events?
*
1 point
Yes
No
12.
Is the color of your urine clear or pale to light yellow after training or competition?
*
1 point
Yes
No
13.
Do you weigh yourself before and after exercise and replace any weight loss with fluids?
*
1 point
Yes
No
14.
Do you consume at least half of your grain choices from whole grains? [an example of a whole grain versus a refined grain would be brown rice as a whole grain and white rice as a refined grain]
*
1 point
Yes
No
15.
Do you consume at least 5 servings of fruit and vegetables every day?
*
1 point
Yes
No
16.
Do you focus on lean protein sources? examples: grilled chicken breast without the skin; grilled salmon; tuna; low fat or skim milk; legumes and beans
*
1 point
Yes
No
17.
Do you consume at least 3 servings of dairy or non-dairy equivalents every day?
*
1 point
Yes
No
18.
Do you try to limit saturated fats, trans-fats and added sugar? example: a lot of processed foods that come in packages or vending machines may have increased amounts of these ingredients; also, certain animal products such as the "fattier" cuts of beef, or poultry with the skin still on will have increased amounts of saturated fat.
*
1 point
Yes
No
19.
Do you feel you need to lose weight?
*
1 point
Yes
No
20.
Do you feel you need to gain weight?
*
1 point
Yes
No
THANK YOU FOR CHOOSING PRO-STYLE NUTRITION AND MAKE SURE TO SAVE A COPY OF YOUR RESULTS!
Contact us at:
info@pro-stylenutritionconsulting.com
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