Nutrition Flashcards

A vegetarian athlete is concerned about protein quality. Which plant-based combination provides all essential amino acids?

Answer: Rice and beans

Rice and beans together form a complementary protein pair that provides all essential amino acids, making them a complete protein source.

An athlete's pre-competition meal should be consumed how long before the event to optimize gastric emptying?

Answer: 3–4 hours before

A pre-competition meal consumed 3–4 hours before allows adequate time for digestion and gastric emptying while maintaining glycogen stores.

Which condition results from an athlete consuming too much plain water without adequate electrolytes during prolonged exercise?

Answer: Hyponatremia

Hyponatremia (low serum sodium) occurs when athletes over-consume plain water, diluting blood sodium levels, and is potentially fatal.

What is the primary role of antioxidants such as vitamins C and E for athletes?

Answer: Neutralize exercise-induced free radicals

Vitamins C and E are antioxidants that neutralize reactive oxygen species (free radicals) generated during intense exercise.

An athlete with lactose intolerance needs adequate calcium. Which non-dairy food is the BEST calcium source?

Answer: Fortified orange juice

Calcium-fortified orange juice provides a substantial amount of calcium and is well absorbed, making it an excellent dairy-free source.

Which supplement has the MOST evidence supporting improved high-intensity, short-duration exercise performance?

Answer: Creatine monohydrate

Creatine monohydrate has the strongest evidence base for enhancing phosphocreatine resynthesis and improving power output in high-intensity activities.

Relative Energy Deficiency in Sport (RED-S) affects which populations?

Answer: Both male and female athletes across all sports

RED-S affects both male and female athletes across all sport types; it is the broader evolution of the Female Athlete Triad concept.