Nutrition Flashcards
(101 cards)
1
Q
sports dietitian
A
a registered dietitian (registered dietitian nutritionist) with specific eduction and experience in sports nutrition.
the academy of nutrition and dietetics (AND) board certified specialist in sports dietetics (CSSD) certification distinguishes registered dietitians with expertise in sports nutrition from other registered dietitians who specialize in other areas of nutrition
2
Q
myplate
A
a food guidance system created by the US department of agriculture and based on the 2010 dietary guidelines for americans to help consumers make better food choices
myplate has 5 food groups (largest to smallest): vegetables, grains, protein, fruits, and dairy - amounts estimated in table 9.1
3
Q
macronutrients
A
carbohydrate, protein, and fat
4
Q
micronutrients
A
vitamins and minerals
5
Q
dietary reference intake (DRI)
A
created by the food and nutrition board, institute of medicine, national academies
complete set of nutrient intakes for use when evaluating and planning diets for healthy individuals. listed for the macronutrients and micronutrients, electrolytes, and water
6
Q
recommended dietary allowance (RDA)
A
the average daily nutrient requirement adequate for meeting the needs of most healthy people within each life stage and sex
athletes require more than the RDA for protein to build and repair muscle. depending on the sport and the training program, 1.0 to 1.7 g per kilogram body weight of protein is recommended
7
Q
adequate intake (AI)
A
the average daily nutrient intake level recommended when a RDA cannot be established
8
Q
tolerable upper intake level (UL)
A
the maximum average daily nutrient level not associated with any adverse health effects. intake above the UL increase potential risk of adverse effects. (the UL represents intake from all sources including food, water, and supplements)
9
Q
estimated average requirement (EAR)
A
the average daily nutrient intake level considered sufficient to meet the needs of half of the healthy population within each life stage and sex
10
Q
protein
A
primary structural and functional component of every cell in the human body.
used for growth and development and to build and repair cells; they also serve as enzymes, transport carriers, and hormones.
intake is essential for maintaining health, reproduction, and cellular structure and function
protein reserves = 15% in structural tissues (skin and blood) and visceral tissues (liver and kidney and in the bones)
11
Q
amino acids
A
molecules that when joined in groups of a few dozen to hundreds, form the thousands of proteins occurring in nature
20 variation of amino acids
12
Q
essential amino acids
A
9 essential amino acids
body cannot manufacture them
13
Q
nonessential amino acids
A
4 nonessential amino acids
can be synthesized by the human body, so do not need to be consumed in the diet
14
Q
conditionally essential amino acids
A
8 amino acids
they are typically not essential though they become essential and therefor must be obtained through diet, during times of illness and stress
15
Q
polypeptide
A
dipeptide = 2 amino acids together
polypeptide = several amino acids together
chains bond together to form a multitude of proteins with various structures and functions
16
Q
protein digestability
A
calculated by how much of the protein’s nitrogen is absorbed during digestion and its ability to provide the amino acids necessary for growth, maintenance, and repair
17
Q
bioavailability
A
digestabilibty
18
Q
acceptable macronutrient distribution range (AMDR)
A
covers range of protein intake based on grade
children ages 1-4 = 5-20% of total calories
children ages 4-18 = 10-30% of total calories
adults older than 18 = 10-35% of total calories
men and women consume average of 15% of their calories from protein
AMDR shows that when calorie intake is lower, protein needs go up as a % of total calorie intake by approximately 1% for every 100-calorie decrease below 2,00 calories
19
Q
post exercise protein breakdown
A
in addition to eating the right amount of protein per day, research supports the idea of athletes consuming sufficient protein right after exercise, when muscle tissue is most receptive to amino acids.
after exercise both muscle protein synthesis and breakdown are increased, though net protein balance is negative when the exercise is done in a fasted state
20
Q
gluconeogenesis
A
ketoacids converted to carbohydrate
21
Q
carbohydrate
A
serves as a source of energy
not an essential nutrient bc body can break down the carbon skeletons of certain amino acids and convert them into glucose
carbs are composed of carbon, hydrogen, and oxygen
classified into 3 groups according to the number of sugar (saccharide) units they contain: monosaccharides, disaccharides, and polysaccharides
22
Q
monosaccharides
A
glucose, fructose, and galactose
single-sugar molecules
23
Q
glucose
A
present as circulating sugar in the blood, where it is used as the primary energy substrate for cells
glucose makes up glycogen (polysaccharide) stored in muscle and liver cells
typically combined with other monosaccharides to form various sugars, such as sucrose
24
Q
fructose
A
same chemical formula as glucose, but bc atoms are arranged differently, its tastes much sweeter and has different properties
accounts for the sweet taste of honey and occurs naturally in fruits and vegetables
fructose causes less insulin secretion than other sugars
25
galactose
combines with glucose to form lactose, milk sugar
26
disaccharides
sucrose, lactose, and maltose
| composed of 2 simple sugar units joined together
27
sucrose
table salt. most common disaccharide
glucose + fructose
occurs naturally in most fruits and is crystallized from the syrup of sugar cane and sugar beets to make brown, white, or powdered sugar
28
lactose
glucose + galactose
| found only in mammalian milk
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maltose
glucose + glucose
occurs primarily when polysaccharides are broken down during digestion
also in he fermentation process of alcohol and is the primary carb in beer
30
polysaccharides
complex carbohydrates, contain up to thousands of glucose units
starch, fiber, and glycogen
31
glycogen
found in small amounts in human liver and muscle, totaling approximately 15g of glycogen per kilogram body weight, and in animal tissue as a temporary source of stored energy
3/4 of glycogen in the body is stored in skeletal muscle, the remaining 1/4 is stored in the liver
32
glycogenesis
process of converting glucose to glycogen
33
glycemic index (GI)
ranks carbohydrates according to how quickly they are digested and absorbed, and therefore raise blood glucose levels, in the 2 hr time period after a meal, compared to the same amount (by weight in grams) of a reference food, typically white bread or glucose, which is given a GI of 100.
GI = [incremental area under the curve for the blood glucose response after consumption of a 25 or 50g carb portion of a test food / incremental area under the curve for the blood glucose response after consumption of the same portion (in g) of standard food] x 100
high GI foods during exercise to provide immediate sources of energy (sugar) for activity and immediately after exercise to more rapidly replenish glycogen stores
34
glycemic load (GL)
take the amount of carb, g, in a portion of food into account - a factor that also influences glycemic response
more realistic gauge of glycemic response than the GI
GL = [GI of an individual food x grams of carbs per serving of food] / 100
foods with higher GL are expected to lead to greater increases in blood sugar and subsequent insulin release
35
fiber
diets low in fiber associated with constipation, heart disease, colon cancer, and type 2 diabetes.
recommended intake ranges:
women 21-29g/day
men 30-38g/day
commonly found in fruits, vegetables, nuts, seeds, legumes, and whole grain products
36
fat
lipid
37
triglycerides
fats and oils
| formed by the union of glycerol with three fatty acids
38
lipid
include triglycerides as well as related fatty compounds, such as sterols and phospholipids
greatest significance are triglycerides, fatty acids, phospholipids, and cholesterol
39
saturated fatty acids
no double bonds, and their carbon molecules are saturated with hydrogen
no dietary requirement
40
unsaturated fatty acids
contain some carbon molecules that are joined together by double bonds, making them more chemically more reactive
41
monounsaturated
fatty acids containing one double bond
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polyunsatureted
fatty acid with two or more double bonds
body can not make them
omega-6 and omega-3 fatty acids - necessary for the formation of healthy cell membrane, proper development and functioning of the brain and nervous system, and hormone production
43
eicosapentaenoic acid (EPA) and docosahekaenoic (DHA)
tied to a dose-dependent decrease in triglycerides; a small, but statistically significant, decrease in blood pressure, especially in the elderly; and potential antiar-rhythmic effects
44
cholesterol
a waxy, fat-like substance that is an important structural and functional component of all cell membrane
used for the production of bile salts, vitamin D, and several hormones, including the sex hormones (estrogen, androgen, and progesterone) as well as cortisol
high levels can lead to problems
45
cholesterol
a waxy, fat-like substance that is an important structural and functional component of all cell membrane
used for the production of bile salts, vitamin D, and several hormones, including the sex hormones (estrogen, androgen, and progesterone) as well as cortisol
high levels can lead to problems
low-density lipoprotein (LDL)
very low-density lipoprotein (VLDL)
high-density lipoprotein (HDL)
46
vitamins
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organic substances (containing carbon atoms) needed in very small amounts to perform specific metabolic functions
typically act as coenzymes, facilitating numerous reactions in the body
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47
vitamin A
necessary for vision, healthy skin, teeth, body tissue, and healthy mucous membranes and skin
in animal foods including animal liver, meat, fortified milk, cheese, herring
48
beta-carotene
an antioxidant. converted into vitamin A in the body
in sweet potato, carrots, pumpkin, spinach, collards, kale, winter squash, lamb quarters, beet greens, turnip greens, cabbage
49
vitamin D
```
aids calcium absorption, helps maintain blood levels of calcium and phosphorus. necessary for building bone mass and preventing bone loss
in fish (swordfish, salmon, tuna, sardines, mackerel, carp, eel, whitefish), fortified milk, fortified breakfast cereals, egg yolks
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50
vitamin E
```
an antioxidant. needed for immune functioning and metabolism
in oils (wheat germ, vegetables), fortified breakfast cereal, nuts and seeds, wheat germ, peanut butter, corn oil
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51
vitamin K (phylloquinone)
needed for blood clotting; supports tissue and bone health
in dark green leafy vegetables (kale, brussels sprouts, spinach, chard, turnip and mustard greens, beet greens, radicchio), broccoli, asparagus, lamb quarters
52
vitamin C
promotes healthy cell development, wound healing, and resistance to infections. serves as an antioxidant. necessary for conversion of the inactive form of folic acid to the active form. makes iron available for hemoglobin synthesis
in sweet peppers, peaches, guava, broccoli, kiwifruit, citrus fruits (strawberries, oranges, lemon, lime, grapefruit, tangerine), papayas, cantaloupe, tomatoes, potatoes, onions
53
thiamin (B1)
coenzyme for carbohydrate metabolism. needed for normal functioning of the normal functioning of the nervous system and muscles, including the heart
in fortified breakfast cereals, sunflower seeds, peas, pork, oranges, orange juice, lima beans, pecans, enriched rice
54
riboflavin (B2)
coenzyme in red blood cell formation, nervous system functioning, and metabolism of carbohydrate, protein, and fat. needed for vision and may help protect against cataracts
in liver, wheat germ, brewer's yeast, almonds, cheese, fortified breakfast cereals, whey protein, milk, eggs, lamb, pork, veal, beef, broccoli, yogurt
55
niacin
coenzyme for carbohydrate, protein, and fat metabolism and proper nervous system functioning. high intake can lower elevated cholesterol
in soy protein, soy flour, textured vegetable protein, whey protein, beef, peanut butter, sunflower seeds, fortified breakfast cereals
56
pyridoxine (B6)
coenzyme for protein metabolism and nervous and immune system function. involved in synthesis of hormone and red blood cells
in liver, bananas, fortified breakfast cereal, soybeans, chicken, tuna, raw carrots, beef, broccoli, spinach, potatoes, alfalfa sprouts, navy beans, peanut butter, garbanzo beans, walnuts, sunflower seeds, avocados, eggs, lima beans, cabbage, salmon
57
folate
needed for normal growth and development and red blood cell formation. reduces risk of neural tube birth defects. may reduce risk of heart disease and cervical dysplasia
in brewer's yeast, fortified breakfast cereals, liver, black-eyed peas, beans (pinto, black, lima, white, garbanzo, soy), peanuts, peanut butter, spinach, turnip greens, asparagus, mustard greens, seaweed, eggs, enriched bread, oranges, orange juice
58
cobalamin (B12)
vital for blood formation and healthy nervous system
| in liver, oysters, lamb, eggs, beef, shellfish, fish, poultry, pork, chicken, fortified breakfast cereals
59
biotin
```
assists in the metabolism of fatty acids and utilization of B vitamins
in nuts (peanut, hazelnuts, almonds, cashews, macadamia), soybeans, peanut butter, black-eyed peas, liver, milk, egg yolks, yeast, cheese, cauliflower, carrots, avocados, sweet potatoes
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60
pantothenic acid
aids in normal growth and development
in liver, sunflower seeds, fortified breakfast cereals, egg yolks, whey protein, soy protein, peanuts, peanut butter, pecans, weal, enriched rice, broccoli, lima beans
61
minerals
contribute to the structure of bone, teeth, and nails; are a component of enzymes; and perform a wide variety of metabolic functions
major minerals = calcium, phosphorus, magnesium, iron, and the electrolytes sodium, potassium, and chloride
62
anemia
athletes who do not consume enough dietary iron, develop iron deficiency
63
calcium
essential for development and maintaining healthy bones and teeth. assists with blood cloting, muscle contraction, and nerve transmission
in fruit juices and fruit drinks fortified with calcium, cheese, sardines, milk, cottage cheese, yogurt, ice cream, calcium-set tofu, turnip greens, Chinese cabbage, mustard greens, kale, rutabaga
64
phosphorus
works with calcium to develop and maintain strong bones and teeth. enhances use of other nutrients. essential for energy metabolism, DNA structure, and cell membrane
in cheese, fish, beef, pork, whole-wheat products, cocoa powder, pumpkin seeds, sunflower seeds, almonds
65
magnesium
```
activates nearly 100 enzymes and helps nerves and muscles function. constituent of bone and teeth
in bran (wheat and rice), cocoa powder, fortified breakfast cereals, seeds (pumpkin, sunflower), soybeans, nuts (almonds, pine nuts, hazelnuts, cashews, walnuts, peanuts), spinach
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66
molybdenum
needed for metabolism of DNA and ribonucleic acid (RNA) and production of uric acid
in milk, milk products, peas, beans, liver, whole-grain products
67
magnanese
necessary for the normal development of the skeletal and connective tissues. involved in metabolism of carbohydrate
in wheat germ, wheat bran, rice bran, fortified breakfast cereals, rice cakes, nuts (peanuts, pecans, pine nuts, walnuts, almonds, hazelnuts), soy beans, mussels, whole-wheat products (pastas, breads, and crackers)
68
copper
involved in iron metabolism, nervous system functioning, bone health, and synthesis of proteins. plays a role in the pigmentation of skin, hair, and eyes
in liver, shellfish (especially oysters), lobster, nuts (cashews, brazil nuts, hazelnuts, walnuts, peanuts, almonds, pecans, pistachios), seeds (sunflower, pumpkin), fortified breakfast cereals, great northern beans
69
chromium
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aids in glucose metabolism and may help regulate blood sugar and insulin levels in people with diabetes
in mushrooms (white), raw oysters, wine, apples, brewer's yeast, beer, pork, chicken
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70
iodine
part of the thyroid hormone. helps regulate growth, development, and energy metabolism
in iodized salt, saltwater fish and seafood
71
iron
necessary for blood cell formation and function. constituent of myoglobin and component of enzyme system
in liver, beef, lamb, pork, veal, poultry, clams, oysters, fortified breakfast cereals, enriched bread products, brewer's yeast, nuts (pine nuts, cashews, almonds), beans (kidney, green, garbanzo)
72
selenium
essential component of a key antioxidant enzyme. necessary for normal growth and development and for use of iodine in thyroid function
in tenderloin of beef, pollock, trout, tuna, oysters, mackerel, flounder, liver, sunflower seeds, wheat bran, wheat germ, some pork, fortified breakfast cereals, perch, crab, clams, cod, haddock, whole-wheat bread
73
zinc
essential part of more than 100 enzymes involved in digestion, metabolism, reproduction, and wound healing
in oysters, beef, veal, lamb, pork, chicken, lima beans, black-eyed peas, white beans
74
nutrient density
choosing nutrient-dense foods means looking for foods based on the nutrients such as vitamins, minerals, and fiber, as well as the healthy plant-based compounds that they provide
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hydration
important for all individuals, athletes must pay close attention to their hydration status
76
hypohydration
sweat losses that exceed fluid intake, with subsequent increase in core body temperature, decrease in blood plasma volume, and increase in heart rate and perceived exertion
77
dehydration
representing 2 to 3% weight loss, can increase core body temperature and significantly affect athletic performance by increasing fatigue and decreasing motivation, neuromuscular control, accuracy, power, strength, muscular endurance, and overall performance.
one's dehydration is greater in hot, humid environments and at altitude
78
electrolytes
lost in sweat include sodium, chloride, and, to a lesser extent and in order, potassium, magnesium, and calcium
any disturbance in the balance of electrolytes in body fluid could potentially interfere with performance
79
hyponatremia
athletes who exercise intensely or for hours and hydrate excessively with only water or a no- or low-sodium beverage may dilute their blood sodium levels to dangerously low levels - below 130 mmol/L
80
fluid intake
during prolonged activity in hot weather, they should consume a sport drink containing 20 to 30 mEq of sodium (460-690 mg with chloride as the anion) per liter, 2 to 5 mEq of potassium (78-195 mg) per liter, and carbohydrate in a concentration of 5% to 10%
81
anorexia nervosa
characterized by a distorted body image and in intense fear of gaining weight or becoming fat, leading those with this disease to excessive calorie restriction and severe weight loss. put a great deal of pressure on their weight or shape yet do not recognize the seriousness of their illness.
engage in ritualistic behavior including repeated weighing, cutting food into small pieces, and carefully portioning their food
2 subtypes: restricting type does not regularly binge eat or purge and binge-eating or purging type regularly engages in binge eating or purging
highest mortality rate
82
binge-eating disorder
repeated episodes, occuring at least once a week for a period of 3 weeks, of uncontrolled binge eating (eating significantly more food in a short period of time than most people would eat under the same circumstances)
episodes are associated with 3 or more of the following:
- eating much more rapidly than normal
- eating until feeling uncomfortably full
- eating large amounts of food when not feeling physically hungry
- eating alone because of feeling embarrassed by how much one is eating
- feeling disgusted with oneself, depressed, or very guilty afterwards
episodes are not followed by purging, people with binge-eating disorders are often overweight or obese
83
bulimia nervosa
characterized by recurrent consumption of food in amounts significantly greater than would customarily be consumed in a discrete period of time.
purging follows episodes of binge eating and may include one or more of the following: self-induced vomiting, intense exercise, laxative use, or diuretic use.
binging and purging occur at least once a week for a period of 3 months
feel like they have a lack of control and will normally be normal weight (not under)
84
avoidant/restrictive food intake disorder (ARFID)
eating or feeding disturbance, including apparent lake of interest in eating or food; avoidance based on the sensory characteristics of food; or concern about aversive consequences of eating
failure to meet appropriate nutritional or energy needs associated with one (or more) of the following:
- significat weight loss (or failure to achieve expected weight gain or faltering growth in children)
- significant nutritional deficiency
- dependence on enteral feeding or oral nutritional supplements
- marked interference with psychosocial functioning
85
pica
eat nonnutritive substances for a period of at least one month. common nonnutritive substances include clay, laundry starch, ice, cigarette butts, hair, or chalk
those with pica have electrolyte and metabolic disorders, intestinal obstruction, wearing away of tooth enamel, and gastrointestinal problems, ect
test for anemia
86
rumination disorder
involves chewing, reswallowing, or spitting of regurgitated food. must display behavior for at least 1 month
can occur alongside other eating issues or disorders
87
symptoms of anorexia nervosa
- thinning of the bones (osteopenia or osteoporosis)
- brittle hair and nails
- dry and yellowish skin
- growth of fine hair all over the body (lanugo)
- mild anemia and muscle wasting and weakness
- severe constipation
- low blood pressure, slowed breathing and pulse
- damage to the structure and function of the heart
- brain damage
- multiorgan failure
- drop in internal body temperature, causing a person to feel cold all the time
- lethargy, sluggishness, or feeling tired all of the time
- infertility
88
symptoms of bulimia nervosa
- chronically inflamed and sore throat
- swollen salivary glands in the neck and jaw area
- worn tooth enamel, increasingly sensitive and decaying teeth as a result of exposure to stomach acid
- acid reflux disorder and other gastrointestinal problems
- intestinal distress and irritation from laxative abuse
- severe dehydration from purging of fluids
- electrolyte imbalance (too low or high levels of sodium, calcium, potassium, and other minerals), which can lead to heart attack
89
calculating BMI
to estimate BMI using KILOGRAMS and METERS:
weight (kg) / height (m)^2
to estimate BMI using POUNDS and INCHES:
[weight (lbs) / height (in)^2] x703
overweight is defined as a BMI of 25 to 29.9 kg/m^2 and obesity as a BMI of 30 kg/m^2 or more
90
diet induced thermogenesis
the increase in energy expenditure above the RMR that can be measured for several hours following a meal
91
cunningham equation
calculate calories needed
take sex, body weight, height, age, and fat-free mass into account to predict RMR. making it more applicable to athletes
RMR = 550 + 22(LBM)
then an activity factor can be used to estimate total daily energy expenditure
92
harris-benedict equation
calculate calories needed
takes sex, body weight, height, and age into account to predict RMR. then multiplied by an activity factor from 1.2 (sedintary) to 1.9 (heavy physical activity) to predict energy requirements
does not take into account how much muscle mass affects RMR
93
pre-competition nutrition
helps provide fluid to maintain adequate hydration and carbohydrates to maximize blood glucose and stored glycogen levels, while keeping hunger pangs at bay.
glycogen is main form of energy, if depleted athlete with experience muscular fatigue.
keep in mind that everything is relative to individual. all pre-competition meals should take timing, meal and fluid composition, event or sport, and individual into account
closer to competition meals and fluid intake should be smaller
94
carbohydrate loading
enhance muscle glycogen before aerobic endurance events. this means high carbohydrate intake in the days leading up to an event.
3 days prior to the event consuming 8 to 10 g/kg body weight,
this can be more beneficial for aerobic endurance athletes
95
during-competition nutrition
during prolonged activity in hot weather it is recommended that athletes have sports drinks containing 20-30mEq of sodium (460-690 mg with chloride as the anion) per liter, 2-5 mEq of potassium (78-195 mg) per liter, and carb in a concentration of 5% to 10%
children weighing 40kg (88lbs) should drink 5 oz (148 ml) of cold water or a flavored salted beverage every 20 minutes during practice
adolescents weighing 60 kg (132 lbs) should drink 9 oz (256 ml) every 20 minutes even if they do not feel thirsty
aerobic endurance athletes should consume 30 to 90 g of multiple types of carbs together, such as fructose, sucrose, and glucose, or maltodextrin, each hour during prolonged aerobic endurance activity
anaerobic athletes should aim for approximately 200 to 400 ml fluid per break and have some of this fluid from a carb-electrolyte sports drink
96
post-competition aerobic endurance
approximately 1.5g of carbs / kg body weight should be consumed within 30 mins after stopping exercise.
generally consume at least 10g protein should be consumed within a 3hr time period post exercise.
glycogen stores should be replenished after exercise and before the next bout of training. a regular diet with sufficient carbohydrate intake can restore glycogen over the course of a 24hr period. for faster glycogen synthesis, athletes should eat or drink a high-carb meal immediately after exercise and at regular intervals after.
especially important for athletes who train again less than 24 hrs after initial training
97
pre-competition aerobic endurance
consume 8-10 g of carb and 1-1.6 g of protein per kg body weight per day, especially if training for 90 or more min
eat 4 hr before comp = ~1-4 g of carb per kg body weight and 0.15-0.25 g of protein per kg body weight.
eat 2 hr before comp = ~1 g of carb per body weight
98
during-competition aerobic endurance
consume 28-144 g of multiple types of carbs per hour during prolonged aerobic endurance exercise to extend time until exhaustion and improve performance
99
nutrition for strength
athletes should consider supplementing with carbs before and during comp to maintain strength and minimize muscle breakdown.
speed/strength athletes should consume 5-6 g of carb per kg body weight per day. and as little as 30 g of carb post workout, may reduce muscle breakdown
if planning on training less then 24hr after initial workout then should consume higher-glycemic carbs immediately following initial workout, to restore glycogen levels
strength / speed athletes should consume 1.4 -1.7 g of protein per kg body weight per day.
consume between 30-100 g of high-glycemic carbs after muscle-damaging exercise to reduce muscle breakdown
adult athletes should eat meals containing at least 20 -30 g of higher-leucine protein
100
nutrition for hypertrophy
between 30-100 g of high-glycemic carbs should be consumed after muscle-damaging exercise to reduce muscle protein breakdown
younger athletes should consume at least 20-25 g (providing about 8.5 -10 g of essential amino acids) of high-quality , high-leucine protein (2-3g), while older adults should consume 40 g or more to max stimulate muscle protein synthesis in the acute time period after training
adult athletes should eat meals containing at least 20-30 g of higher-leucine protein every 3-4 hours
101
nutrition for muscle endurance
maintain adequate hydration by preventing water weight losses exceeding 2% of body weight
during prolonged training or comp, consider carb-electrolyte beverage to delay fatigue and improve performance, particularly if performing after an overnight fast
fully replace glycogen stores before the next training session or comp
consume protein after training or games to minimize muscle damage or soreness
