HEED 3301 Final Exam Review UTA
Questions and Answers 100% Pass
Morning Meal - ✔✔Typically provide breakfast spread
brunch - ✔✔Provide breakfast & lunch options...large spread
Lunch - ✔✔Deli options & cooked food
Afternoons - ✔✔Typically cooked "dinner style" meals
Night-time - ✔✔More sandwich box meals - typically post-game
Food choices - ✔✔Protein options (at least 2)
Vegetable options (at least 1, probably 2)
Carbohydrate options (at least 2, sometimes a casserole style)
Bread option (can be 1 option)
Fluid options
Dessert can be an option, but not always
100% Pass Guarantee Sophia Bennett, All Rights Reserved © 2025 1
,2-a-day Training Tables - ✔✔Typically feeding 3 meals/day plus a snack
Typically these are for a brief period of time (2-3 weeks) because of 2-a-day training in
the summer
Pre-Game Nutrition goal - ✔✔High carbohydrate (more complex)
Moderate protein
Low fat & fiber
Good fluid
Foods athletes like & are comfortable with
What can you add to a sit down meal to athletes who eat more? - ✔✔bread and salad
Post-Game Meals Nutrition Goal - ✔✔Nutrition Goal: Recovery
4:1 ratio (immediate snack)
High carbohydrate
Moderate protein
Low fat & fiber
Good fluid
Usually box meal
Chef Services - ✔✔Can be much more specific on nutrient breakdown
100% Pass Guarantee Sophia Bennett, All Rights Reserved © 2025 2
,Can manipulate nutrition intake over the day
More expensive
nutrient changes that can help nutrition of meal - ✔✔Using 93% lean meat & turkey
products
Using 2% cheese & milk for casserole dishes & sauces
Using low-fat dressings
Using light lemonade & juices or Crystal Light
Using 1% or 2% milk instead of whole
Using more whole grain carbohydrate options
Using frozen yogurt instead of ice cream
College: Dorm Rooms creative solutions - ✔✔Shakers for shakes or hand-held blenders
for smoothies
Learn to cook in the microwave
Toaster
Fill up your freezer
Use your mini fridge for healthy food
Basket of healthy snacks
100% Pass Guarantee Sophia Bennett, All Rights Reserved © 2025 3
, Shop with your roommate to cut expense
Snacks for college kids - ✔✔Frozen Lean Cuisine Meal & granola bar
Can of sour & whole wheat crackers
Sandwich or lunchable and small smoothie
Sandwich & bag of Sun Chips or Baked Lays
Smoothie w/whey protein powder & energy bar
Energy bar, banana & 1 bottle 2% milk
Non-fat latte, granola bar & a string cheese
Peanut butter crackers, 1 bottle 2% milk & a fruit
1 pre-made bowl cereal w/2% milk & small smoothie w/whey protein
Alcohol effects on recovery time - ✔✔increases the time for recovery of androgenic
training hormones (Up to 96 hours)
alcohol affects on stress - ✔✔Alcohol increases the release of cortisol ( the stress
hormone) & cortisol negates the training effect
alcohol affects on training - ✔✔Alcohol reduces performance potential by up to 11.4%
Alcohol impairs reaction time up to 12 hours after consumption
Heavy episodic drinking results in projected loss of up to 14 days of training effect
100% Pass Guarantee Sophia Bennett, All Rights Reserved © 2025 4
Questions and Answers 100% Pass
Morning Meal - ✔✔Typically provide breakfast spread
brunch - ✔✔Provide breakfast & lunch options...large spread
Lunch - ✔✔Deli options & cooked food
Afternoons - ✔✔Typically cooked "dinner style" meals
Night-time - ✔✔More sandwich box meals - typically post-game
Food choices - ✔✔Protein options (at least 2)
Vegetable options (at least 1, probably 2)
Carbohydrate options (at least 2, sometimes a casserole style)
Bread option (can be 1 option)
Fluid options
Dessert can be an option, but not always
100% Pass Guarantee Sophia Bennett, All Rights Reserved © 2025 1
,2-a-day Training Tables - ✔✔Typically feeding 3 meals/day plus a snack
Typically these are for a brief period of time (2-3 weeks) because of 2-a-day training in
the summer
Pre-Game Nutrition goal - ✔✔High carbohydrate (more complex)
Moderate protein
Low fat & fiber
Good fluid
Foods athletes like & are comfortable with
What can you add to a sit down meal to athletes who eat more? - ✔✔bread and salad
Post-Game Meals Nutrition Goal - ✔✔Nutrition Goal: Recovery
4:1 ratio (immediate snack)
High carbohydrate
Moderate protein
Low fat & fiber
Good fluid
Usually box meal
Chef Services - ✔✔Can be much more specific on nutrient breakdown
100% Pass Guarantee Sophia Bennett, All Rights Reserved © 2025 2
,Can manipulate nutrition intake over the day
More expensive
nutrient changes that can help nutrition of meal - ✔✔Using 93% lean meat & turkey
products
Using 2% cheese & milk for casserole dishes & sauces
Using low-fat dressings
Using light lemonade & juices or Crystal Light
Using 1% or 2% milk instead of whole
Using more whole grain carbohydrate options
Using frozen yogurt instead of ice cream
College: Dorm Rooms creative solutions - ✔✔Shakers for shakes or hand-held blenders
for smoothies
Learn to cook in the microwave
Toaster
Fill up your freezer
Use your mini fridge for healthy food
Basket of healthy snacks
100% Pass Guarantee Sophia Bennett, All Rights Reserved © 2025 3
, Shop with your roommate to cut expense
Snacks for college kids - ✔✔Frozen Lean Cuisine Meal & granola bar
Can of sour & whole wheat crackers
Sandwich or lunchable and small smoothie
Sandwich & bag of Sun Chips or Baked Lays
Smoothie w/whey protein powder & energy bar
Energy bar, banana & 1 bottle 2% milk
Non-fat latte, granola bar & a string cheese
Peanut butter crackers, 1 bottle 2% milk & a fruit
1 pre-made bowl cereal w/2% milk & small smoothie w/whey protein
Alcohol effects on recovery time - ✔✔increases the time for recovery of androgenic
training hormones (Up to 96 hours)
alcohol affects on stress - ✔✔Alcohol increases the release of cortisol ( the stress
hormone) & cortisol negates the training effect
alcohol affects on training - ✔✔Alcohol reduces performance potential by up to 11.4%
Alcohol impairs reaction time up to 12 hours after consumption
Heavy episodic drinking results in projected loss of up to 14 days of training effect
100% Pass Guarantee Sophia Bennett, All Rights Reserved © 2025 4
