Nutrition & Hydration for Athletes Flashcards

Which macronutrient is considered the primary fuel source during high-intensity exercise?

Answer: Carbohydrate

Carbohydrates are the preferred fuel for high-intensity exercise because they can be rapidly broken down into glucose for energy.

An athlete's urine is dark yellow before practice. What does this most likely indicate?

Answer: Dehydration

Dark yellow urine is a key sign of dehydration and signals that the athlete should increase fluid intake before activity.

How many hours before competition should an athlete consume a large pre-event meal?

Answer: 3–4 hours

Eating 3–4 hours before competition allows adequate digestion and helps maintain blood glucose without causing GI discomfort.

Which electrolyte is lost in the greatest quantity through sweat?

Answer: Sodium

Sodium is the primary electrolyte lost in sweat and is critical for maintaining fluid balance and nerve function.

A coach notices an athlete cramping repeatedly late in a football game played in the heat. The most likely nutritional cause is:

Answer: Fluid and electrolyte imbalance

Muscle cramps during prolonged heat exercise are most commonly linked to sodium and fluid losses from excessive sweating.

What is the recommended carbohydrate intake per kilogram of body weight per day for athletes in heavy training?

Answer: 6–10 g/kg

Athletes in heavy training typically need 6–10 g of carbohydrate per kilogram of body weight daily to replenish glycogen stores.

Which of the following best describes the role of iron in athletic performance?

Answer: Transports oxygen in the blood via hemoglobin

Iron is a component of hemoglobin and myoglobin, enabling red blood cells and muscle fibers to carry and use oxygen effectively.