BHK Sports Nutrition

Question 1

The recommended carbohydrate intake for athletes performing moderate-intensity exercise for 1 hour per day is approximately:

Accepted Answer

3–5 g/kg body weight/day

Answer

1–2 g/kg body weight/day

Answer

8–10 g/kg body weight/day

Answer

10–12 g/kg body weight/day

Question 2

Which protein intake range is recommended per meal to maximally stimulate muscle protein synthesis in a resistance-trained athlete?

Accepted Answer

20–40 g

Answer

5–10 g

Answer

10–15 g

Answer

60–80 g

Question 3

Which ergogenic aid has the most consistent scientific support for improving high-intensity, short-duration exercise performance?

Accepted Answer

Creatine monohydrate

Answer

Branched-chain amino acids (BCAAs)

Answer

Glutamine

Answer

Ribose

Question 4

Glycemic index (GI) of a food refers to:

Accepted Answer

How rapidly it raises blood glucose compared to a reference food (glucose or white bread)

Answer

Its total carbohydrate content per serving

Answer

Its fiber content relative to total carbohydrate

Answer

The rate at which it is absorbed in the small intestine only

Question 5

Iron deficiency anemia in athletes most commonly impairs performance by:

Accepted Answer

Decreasing oxygen-carrying capacity of the blood

Answer

Reducing muscle glycogen stores

Answer

Impairing fat metabolism in mitochondria

Answer

Increasing lactic acid production at rest

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?

Accepted Answer

400–800 mL/hr

Answer

100–200 mL/hr

Answer

1,200–1,500 mL/hr

Answer

2,000 mL/hr