Game Day Dining Jeopardy. Winning with Nutrition 4-H Sports Nutrition Program. On your mark, get set, go…100. Q: What is the calorie goal for a meal 4 hours before an event? A: 700-800 calories. On your mark, get set, go…200. Q: Meals and snacks should be high in what nutrient group?
Winning with Nutrition
4-H Sports Nutrition Program
Q: What is the calorie goal for a meal 4 hours before an event?
A: 700-800 calories
Q: Meals and snacks should be high in what nutrient group?
Q: What is the definition of a small meal?
A: A small meal is defined as the amount of food that makes you feel comfortable.
Q: How many hours before a competition do you want to be finished eating?
A: 1-4 hours before competition or work out so you are not too full.
Q: How much fluid should you drink before an event?
A: Drink at least 2 cups of fluid 1-2 hours before the event and another 1-2 cups of fluid 15 minutes before the event.
Q: How often should you drink fluid during competition?
A: Every 10-15 minutes
Q: For endurance sports lasting greater than 60 minutes, what should you eat or drink?
A: A lightly sweetened carbohydrate drink (sports drink) or high- carbohydrate snack
Q: Name two high-carbohydrate snacks.
A: Examples could include crackers, bagels, rice cakes, orange slices, bananas, apples, and fruit bars.
Q: How much fluid should you drink during competition?
A: ½ - 1 cup every 10-15 minutes
Q: What is the calculation for the amount of carbohydrate needed to maintain blood sugar levels during competition?
A: .5 grams carbohydrate per pound of body weight
Q: What is the top priority after competition?
A: Drink plenty of fluids
Q: How much fluid should you drink after competition?
A: Weigh before and after competition. For every pound you lose, drink 3 cups fluid.
Q: When should you eat after competition?
A: 1-2 hours after competition
Q: What should you eat after competition?
A: A high-carbohydrate meal or snack
Q: What food groups from MyPyramid represent high carbohydrate foods?
A: Grains, milk and fruits
Q: Name one principle to remember when making healthful fast food choices.
A: Order more fruits and vegetables
Include calcium food items
Order foods with less fat and sugar
Q: Which would be a better choice?
A. Egg McMuffin at 300 calories, 12 g fat, 30 g carbohydrate, 15 g protein
B. Sausage biscuit with egg at 510 calories, 33 g fat, 36 g carbohydrate, 18 g protein
A: A. – Egg McMuffin
Q: What would be the better choice?
A. 6-inch turkey, ham sub sandwich at 290 calories, 5 g fat, 47 g carbohydrate, 19 g protein
B. Triple meat hamburger at 1,120 calories, 68 g fat, 58 g carbohydrate, 61 g protein
A: A. – 6-inch sub sandwich
Q: What is the better choice for a pre- game meal?
A. 3-piece chicken strips at 580 calories, 37 g fat, 34 carbohydrate
B. Grilled chicken sandwich at 420 calories, 10 g fat, 51 g carbohydrate
A: B. – Grilled chicken sandwich
Q: Which would be a better snack choice 1 hour before competition?
A. 1 pkg peanut butter crackers and 1 carton 1% milk at 290 calories, 12 g fat, 35 g carbohydrate, 12 g protein
B. Small vanilla shake at 560 calories, 17 g fat, 87 g carbohydrate, 14 g protein
A: A. – 1 pkg peanut butter crackers and 1 carton 1% milk
(Goal: 300-400 calories 1 hour prior to competition)
Q: When is it important for an athlete to eat healthy?
A: Before, during and after competition
Q: Name the three nutrient groups that provide calories in the diet.
A: Carbohydrate, protein, and fat
Q: Carbohydrate is broken down into glucose which provides our bodies with what?
Q: What percentage of calories in the athlete’s diet should come from carbohydrate?
Q: If there are 1,000 total carbohydrate calories for a 2,000 calorie diet, how many grams of carbohydrate would this represent?