TRUE or FALSE
1. Cutting down on carbohydrate intake is the best way for overweight athletes to lose weight.
FALSE. Carbohydrate containing foods such as breads, cereal, fruits, vegetables, pasta, rice, potatoes, are the primary fuel source for exercise. The athlete who restricts carbs may lose more water weight, but may have less energy and stamina for practices and games.
2. Athletes who are trying to bulk up should focus on adding protein.
FALSE. Increasing muscle mass is a combination of increased intake of all nutrients, carbohydrate, protein and fat, as well as strength training. Plus, the maximum number of grams of protein to be consumed daily is 1 gram per pound of body weight, so for the 200 pound athlete, this would mean a maximum of 200 grams of protein per day.
3. Eating habits are more important than food choices for athletes who are trying to lose weight.
TRUE. The timing and quantity of food eaten will have a greater impact on successful weight management, than cutting out entire categories of foods.
4. As long as athletes have had something to drink before practice, they don't need to worry about drinking during practices.
FALSE. Ideally athletes need to consume the equivalent of 20 to 40 ounces of fluid ( or 1-2 sports bottles) of fluid per hour of exercise.
5. Diluted sports drinks are just as effective as full strength, and are less likely to cause stomach upset.
FALSE. Sports drinks are specially formulated, and already quite dilute, so watering them down may make the drinks last longer but not necessarily your athletes! Also for athletes with sensitive stomachs, they can gradually build up tolerance to sports drinks, in a practice, not competition setting.
6. Athletes should wait until they are hungry to refuel after practice.
FALSE. The body needs a source of carbohydrate, either through a beverage such as a sports drink, or a handful of pretzels, or a granola bar within 15 minutes after exercise to optimally replete the muscles.
7. As long as you buy a supplement from a reputable company, it is safe.
FALSE. Unfortunately, some supplements contain substances that are not listed on the label. These substances may cause a failed drug test and/or be harmful. Do ask your athletes what they take, and do make use of the NCAA Nutrition and Performance website, at www.ncaa.org/nutritionandperformance.html as well as the
8. The most common cause of muscle cramps is potassium loss, so encouraging athletes to eat more bananas and oranges is a good idea.
FALSE. Although eating fruit is a very healthy behavior, potassium loss during exercise is minimal. Sodium loss on the other hand can be quite extensive, so athletes who cramp regularly, have a gritty residue on skin or clothes after exercise, and whose sweat stings their eyes, should be encouraged to salt foods and eat more salty foods.
9. Red meat is a better source of protein than poultry, fish, dairy foods or soy products.
FALSE. Ounce for ounce red meat, poultry and fish contain the same amount of protein, or 7 grams per ounce. Soy foods such as tofu, veggie burgers, nuts, and seeds are excellent plant base protein sources, and dairy foods such as milk, yogurt and cheese provide calcium in addition to protein.
10. Smaller more frequent eating episodes is better no matter what your goals are.
TRUE. Eating at regular intervals provides a steady source of energy for exercising muscles, helps to keep the metabolism elevated for those trying to lose weight, prevents someone from becoming overly hungry, and is much more comfortable than trying to eat huge quantities of food once or twice day for those athletes trying to increase muscle mass.
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