Nutrition and hydration concepts for active people, including macronutrient timing, electrolytes, and hydration signs.
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- What are the three macronutrients that provide the body with energy?
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Carbohydrates, protein, and fat- What macronutrient is the body's preferred quick energy source during high-intensity exercise?
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Carbohydrates- What macronutrient is essential for repairing and building muscle tissue after exercise?
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Protein- What term describes eating carbohydrates before a long endurance event to maximize glycogen stores?
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Carb loading (carbohydrate loading)- What term describes the body's stored form of glucose in muscles and the liver, used as an energy reserve?
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Glycogen- What term describes minerals like sodium, potassium, and chloride that help regulate fluid balance and muscle function?
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Electrolytes- What is lost through sweat during exercise, requiring replacement through fluids and sometimes electrolyte drinks?
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Water and electrolytes- What condition results from inadequate fluid intake during exercise, leading to fatigue, cramping, and reduced performance?
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Dehydration- What is the general recommendation for timing protein intake to support muscle recovery after a workout?
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Consuming protein within a few hours after exercise- What term describes eating a small meal or snack in the hour or two before exercise to fuel performance?
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A pre-workout meal (or pre-exercise fueling)- What term describes rehydrating and refueling with carbohydrates and protein in the period right after exercise?
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Post-workout recovery nutrition- What sports drink category is designed to replace electrolytes and carbohydrates lost during prolonged exercise?
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Sports (isotonic) drinks- What term describes drinks or gels formulated to deliver a concentrated dose of carbohydrates during endurance events?
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Energy gels (or energy chews)- What condition, caused by drinking too much plain water without replacing electrolytes during endurance exercise, can be dangerous?
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Hyponatremia (low blood sodium)- What macronutrient, while providing energy, is generally consumed in smaller amounts immediately before exercise since it digests slowly?
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Fat
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