BHK Sports Nutrition 1 — Questions and Answers
Question 1: The recommended carbohydrate intake for athletes performing moderate-intensity exercise for 1 hour per day is approximately:
- 1–2 g/kg body weight/day
- 3–5 g/kg body weight/day (Correct answer)
- 8–10 g/kg body weight/day
- 10–12 g/kg body weight/day
Correct answer: 3–5 g/kg body weight/day
For moderate daily training (~1 hr/day), sports nutrition guidelines recommend 3–5 g/kg/day of carbohydrate to match energy needs.
Question 2: Which protein intake range is recommended per meal to maximally stimulate muscle protein synthesis in a resistance-trained athlete?
- 5–10 g
- 10–15 g
- 20–40 g (Correct answer)
- 60–80 g
Correct answer: 20–40 g
Research consistently shows that 20–40 g of high-quality protein per meal optimally stimulates muscle protein synthesis in trained individuals.
Question 3: Which ergogenic aid has the most consistent scientific support for improving high-intensity, short-duration exercise performance?
- Branched-chain amino acids (BCAAs)
- Creatine monohydrate (Correct answer)
- Glutamine
- Ribose
Correct answer: Creatine monohydrate
Creatine monohydrate supplementation reliably increases phosphocreatine stores and improves performance in repeated high-intensity bouts.
Question 4: Glycemic index (GI) of a food refers to:
- Its total carbohydrate content per serving
- How rapidly it raises blood glucose compared to a reference food (glucose or white bread) (Correct answer)
- Its fiber content relative to total carbohydrate
- The rate at which it is absorbed in the small intestine only
Correct answer: How rapidly it raises blood glucose compared to a reference food (glucose or white bread)
GI ranks foods on a scale of 0–100 based on how quickly they raise blood glucose relative to pure glucose (GI = 100).
Question 5: Iron deficiency anemia in athletes most commonly impairs performance by:
- Reducing muscle glycogen stores
- Decreasing oxygen-carrying capacity of the blood (Correct answer)
- Impairing fat metabolism in mitochondria
- Increasing lactic acid production at rest
Correct answer: Decreasing oxygen-carrying capacity of the blood
Iron is essential for hemoglobin synthesis; iron deficiency reduces hemoglobin levels and thus the blood's ability to transport oxygen to working muscles.
Question 6: The American College of Sports Medicine recommends beginning exercise with fluid intake at the rate of approximately how much per hour of exercise?
- 100–200 mL/hr
- 400–800 mL/hr (Correct answer)
- 1,200–1,500 mL/hr
- 2,000 mL/hr
Correct answer: 400–800 mL/hr
ACSM guidelines recommend drinking 400–800 mL (14–27 oz) per hour during exercise to match sweat losses and maintain hydration.
BHK Sports Nutrition 1
The recommended carbohydrate intake for athletes performing moderate-intensity exercise for 1 hour per day is approximately: