CIC Nutrition & Hydration for Athletes 2 — Questions and Answers
Question 1: Which macronutrient is considered the primary fuel source during high-intensity exercise?
- Fat
- Protein
- Carbohydrate (Correct answer)
- Fiber
Correct answer: Carbohydrate
Carbohydrates are the preferred fuel for high-intensity exercise because they can be rapidly broken down into glucose for energy.
Question 2: An athlete's urine is dark yellow before practice. What does this most likely indicate?
- Adequate hydration
- Dehydration (Correct answer)
- Over-hydration
- Normal kidney function
Correct answer: Dehydration
Dark yellow urine is a key sign of dehydration and signals that the athlete should increase fluid intake before activity.
Question 3: How many hours before competition should an athlete consume a large pre-event meal?
- 30 minutes
- 1 hour
- 3–4 hours (Correct answer)
- 8 hours
Correct answer: 3–4 hours
Eating 3–4 hours before competition allows adequate digestion and helps maintain blood glucose without causing GI discomfort.
Question 4: Which electrolyte is lost in the greatest quantity through sweat?
- Potassium
- Magnesium
- Sodium (Correct answer)
- Calcium
Correct answer: Sodium
Sodium is the primary electrolyte lost in sweat and is critical for maintaining fluid balance and nerve function.
Question 5: A coach notices an athlete cramping repeatedly late in a football game played in the heat. The most likely nutritional cause is:
- Excessive protein intake
- Inadequate carbohydrate loading
- Fluid and electrolyte imbalance (Correct answer)
- Too much vitamin C
Correct answer: Fluid and electrolyte imbalance
Muscle cramps during prolonged heat exercise are most commonly linked to sodium and fluid losses from excessive sweating.
Question 6: What is the recommended carbohydrate intake per kilogram of body weight per day for athletes in heavy training?
- 1–2 g/kg
- 3–5 g/kg
- 6–10 g/kg (Correct answer)
- 12–15 g/kg
Correct 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.
Question 7: Which of the following best describes the role of iron in athletic performance?
- Builds muscle mass directly
- Transports oxygen in the blood via hemoglobin (Correct answer)
- Lubricates joints during movement
- Regulates blood glucose levels
Correct 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.
CIC Nutrition & Hydration for Athletes 2
Which macronutrient is considered the primary fuel source during high-intensity exercise?