CDN Sports Nutrition & Performance 3

Question 1

A triathlete completes a 90-minute session and wants to optimize glycogen resynthesis. What is the most effective post-exercise refueling strategy?

Accepted Answer

1.0–1.2g/kg carbohydrate within 30 minutes

Answer

High-fat meal within 4 hours

Answer

Protein-only shake immediately post-exercise

Answer

Fasting for 2 hours to enhance fat adaptation

Question 2

Which form of iron is most bioavailable and best recommended for athletes diagnosed with iron-deficiency anemia?

Accepted Answer

Heme iron from animal sources

Answer

Non-heme iron from plant sources

Answer

Iron oxide supplements

Answer

Ferric iron supplements

Question 3

A distance runner in heat training asks about fluid replacement guidelines. Which statement about sweat rate assessment is correct?

Accepted Answer

Sweat rate can be estimated by measuring pre- and post-exercise body weight changes

Answer

Sweat rate is uniform across all athletes at about 1L/hr

Answer

Urine color alone is sufficient to assess hydration before exercise

Answer

Thirst is a reliable real-time indicator of sweat rate

Question 4

Which macronutrient timing strategy most effectively enhances muscle protein synthesis (MPS) after resistance training?

Accepted Answer

20–40g high-quality protein within 2 hours post-training

Answer

Carbohydrate loading 3 hours before training

Answer

Fat intake >30% of calories immediately post-training

Answer

Protein intake only at breakfast regardless of training time

Question 5

A powerlifter wants to make weight for competition. Which weight-cutting method carries the greatest health risk and should be discouraged?

Accepted Answer

Acute dehydration via diuretics or sweating

Answer

Gradual caloric deficit over 4–6 weeks

Answer

Reducing dietary fiber to decrease gut weight

Answer

Lowering carbohydrate intake to deplete glycogen

Question 6

An athlete training at altitude (>2000m) has increased which nutrient requirement significantly?

Accepted Answer

Iron

Answer

Vitamin D

Answer

Calcium

Answer

Zinc

Question 7

Which dietary strategy best supports an athlete during a 5-day overreaching training block?

Accepted Answer

Increased carbohydrate and protein intake with adequate sleep

Answer

Reduced total calorie intake to promote fat burning

Answer

High-fat ketogenic diet to preserve glycogen

Answer

Fasted training sessions to improve mitochondrial adaptation