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WorksheetsGonzaga Fueling for Performance
Total questions: 18
Worksheet time: 10mins
Protein
Vitamins
Minerals
Carbohydrates
source of Carbohydrate
Bread, banana, Rice
Oil, ghee, cheese
Chicken, Eggs, Cheese
Orange, carrots, beans
Fish, chicken, beef, and turkey are all a good source of ....
Calcium
Carbohydrates
Sugar
Protein
1 gram of Fat contains:
(Hint: it's the most calorie dense of all 3 macronutrients)
4 calories
28 calories
9 calories
1 calories
To build lean mass, how much protein should you consume daily?
Enough to not be hungry
1,000 g / lb of BW
2.0 - 3.0 g / lb of BW
0.8 - 1.0 g / lb of BW
What ratio of carbs to protein should athletes consume 30 minutes after exercise to help restore glycogen loss? Meaning to help build muscle and provide quick recovery.
1:3
1:2
3:1
4:1
5. Which is the main job of protein to support the body for activities?
A. To provide meat for a person.
B. To provide fat for a person.
C. To provide water for a person.
D. To provide energy for muscles.
E. To repair and rebuild muscles
When trying to gain weight, which is NOT an acceptable strategy?
Consuming liquid calories 1st
Eating 1/4 more per plate
Planning calorie dense snacks throughout the day
Consuming liquid calories 2nd
Being able to regulate body heat, delay fatigue, and improve your ability to recovery quickly are all benefits of proper
Protein Intake
Vitamin C Consumption
Hydration
Caffeine Consumption
When competing in temperatures lower than 50 degrees *F, it is acceptable to drink less water than normal.
True
False
If Player A loses 4 lbs of water weight during practice, how many EXTRA ounces of water should he consume to rehydrate?
48
128
12
64
Controlling ________ exposure is one of the single most important factors establishing a healthy sleep pattern.
Red Light
Blue Light
Green Light
Yellow Light
Which is NOT a component of a good Pre-Sleep routine?
Calming activities (ex. reading, warm shower, writing)
Creating dark, cold, and quiet environment
Eating a large meal 30 minutes before sleep
Creating a To-Do list for the next day.
Which 2 muscle building hormones are secreted primarily when we sleep?
Testosterone and Adrenaline
Cortisol and Dopamine
HGH and Testosterone
Are YOU dedicated to creating a competitive EDGE by fueling for performance, properly hydrating, and sleeping?
YES
No
