ATC Nutrition 4

Question 1

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

Accepted Answer

Rice and beans

Answer

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

Question 2

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

Accepted Answer

3–4 hours before

Answer

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

Question 3

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

Accepted Answer

Hyponatremia

Answer

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

Question 4

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

Accepted Answer

Neutralize exercise-induced free radicals

Answer

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

Question 5

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

Accepted Answer

Fortified orange juice

Answer

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

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