Fitness Foodie Worksheet

Part 1: Meal & Workout Matchup

Read the following workouts and meals. Match each meal (A–F) with the most appropriate workout type (1–6). Write the letter next to each number.

Workouts:

1. Long-distance run (endurance cardio) ____
2. High-intensity interval training (HIIT) ____
3. Weightlifting (strength training) ____
4. Yoga/stretching ____
5. Team sports (e.g., soccer) ____
6. Swimming (moderate, full-body cardio) ____

Meal Options:
A. Grilled chicken, brown rice, steamed broccoli
B. Banana and peanut butter on whole-wheat toast
C. Protein shake with mixed berries
D. Greek yogurt with honey and almonds
E. Oatmeal with sliced apples and cinnamon
F. Vegetable salad with quinoa and chickpeas

Justification

Choose two of your matches and explain why each meal is a good fit for the workout you paired it with.

1. Match ___ and Why:
   
   
   
   
   
   
2. Match ___ and Why:
   
   
   
   
   
   

Part 2: Fueling Strategy Planning

Workout Selected (from Part 1): ___________________

A. Pre-Exercise Meal

• What you’ll eat:
  
  
  
  
  
  
• When you’ll eat it:
  
  
  
  
  
  
• Key nutrients & why they matter:
  
  
  
  
  
  

B. Post-Exercise Meal

• What you’ll eat:
  
  
  
  
  
  
• When you’ll eat it:
  
  
  
  
  
  
• Key nutrients & why they matter:
  
  
  
  
  
  

C. Hydration Plan

• What and how much you’ll drink:
  
  
  
  
  
  

Reflection

Why is it important to plan meals around exercise? Provide two reasons.

Fitness Foodie Answer Key

This answer key provides correct matches, teacher explanations, sample student justifications, and a model fueling plan to guide grading and discussion.

Part 1: Meal & Workout Matchup

Correct Matches

1. Long-distance run (endurance cardio) – E. Oatmeal with sliced apples and cinnamon
2. High-intensity interval training (HIIT) – B. Banana and peanut butter on whole-wheat toast
3. Weightlifting (strength training) – A. Grilled chicken, brown rice, steamed broccoli
4. Yoga/stretching – D. Greek yogurt with honey and almonds
5. Team sports (e.g., soccer) – F. Vegetable salad with quinoa and chickpeas
6. Swimming (moderate, full-body cardio) – C. Protein shake with mixed berries

Teacher Explanation of Matches

1. Oatmeal for Long Runs
   • Oatmeal is a complex carbohydrate that digests slowly, providing steady energy over 60+ minutes. Apples add natural sugars and fiber, helping prevent energy crashes on a long run.
2. Banana & Peanut Butter for HIIT
   • HIIT workouts require quick, explosive energy. The banana provides fast-acting carbs; peanut butter adds healthy fats and protein to sustain intensity through repeated intervals.
3. Grilled Chicken Meal for Weightlifting
   • Strength training demands protein for muscle repair and moderate carbs for energy. Brown rice supplies steady glucose, broccoli offers micronutrients, and chicken delivers lean protein.
4. Greek Yogurt for Yoga/Stretching
   • Yoga is low-intensity; a light snack like Greek yogurt gives protein for muscle support and honey for a small carb boost without feeling too full. Almonds add healthy fats and satiety.
5. Quinoa Salad for Team Sports
   • Soccer and similar sports combine endurance and bursts of speed. Quinoa and chickpeas deliver protein plus complex carbs; vegetables supply hydration and micronutrients for recovery.
6. Protein Shake for Swimming
   • Swimming uses full-body muscles but often in shorter sessions. A shake with mixed berries is easy to digest, supplying protein for muscle maintenance and fruit sugars for quick energy.

Sample Student Justifications

1. Match 1 (Oatmeal + Long Run)
   Oatmeal is a slow-burning carb that keeps my energy up for a 10-mile run. The apples add flavor and extra carbs without heaviness.
2. Match 3 (Grilled Chicken Meal + Weightlifting)
   After lifting weights, I need protein for muscle repair and rice to refill my energy stores. Broccoli adds vitamins that help with recovery.

Part 2: Fueling Strategy Planning

Sample Response (Workout Selected: Long-distance run)

A. Pre-Exercise Meal

• What you’ll eat:
  • 1 cup cooked oatmeal with ½ sliced apple and a sprinkle of cinnamon
• When you’ll eat it:
  • 1.5–2 hours before running to allow digestion and stable blood sugar
• Key nutrients & why they matter:
  • Complex carbohydrates (oatmeal) for sustained energy
  • Natural sugars (apple) for a quick glucose boost
  • Fiber for digestive comfort and steady energy release

B. Post-Exercise Meal

• What you’ll eat:
  • Grilled chicken breast, ½ cup brown rice, steamed broccoli
• When you’ll eat it:
  • Within 30–45 minutes after finishing to maximize muscle repair
• Key nutrients & why they matter:
  • Lean protein (chicken) to rebuild muscle fibers
  • Carbohydrates (rice) to replenish glycogen stores
  • Vitamins and minerals (broccoli) to support recovery processes

C. Hydration Plan

• What and how much you’ll drink:
  • 16–20 oz water in the two hours before run
  • 6–8 oz every 15 minutes during run (if over 60 minutes)
  • 16–24 oz water or low-sugar sports drink within 30 minutes post-run

Reflection: Why Plan Meals Around Exercise?

Sample Reasons

1. Proper timing and nutrients boost performance and endurance during the workout.
2. Balanced pre- and post-exercise meals speed recovery, reduce muscle soreness, and prevent fatigue or injury.

Use these explanations and sample plans to guide students’ own responses and to assess the quality of their meal–workout matching, nutrient reasoning, and strategic planning.