CIC Nutrition & Hydration for Athletes 3 — Questions and Answers
Question 1: A sport drinks label lists 14 g of carbohydrate per 8 oz serving. This concentration is approximately:
- 4%
- 6%
- 8% (Correct answer)
- 12%
Correct answer: 8%
An 8 oz (240 mL) serving with 14 g carbohydrate equals roughly an 8% carbohydrate solution, at the upper end of the optimal range.
Question 2: Which eating pattern is most likely to impair a high school athlete's afternoon practice performance?
- Eating breakfast and a balanced lunch
- Skipping lunch to make weight (Correct answer)
- Consuming a carbohydrate-rich snack 1 hour before practice
- Drinking water throughout the school day
Correct answer: Skipping lunch to make weight
Skipping meals depletes glycogen stores, lowers blood glucose, and significantly reduces energy and concentration during practice.
Question 3: Hyponatremia in endurance athletes is caused by:
- Drinking too little water
- Consuming too much sodium
- Drinking excessive water that dilutes blood sodium (Correct answer)
- Eating too many carbohydrates
Correct answer: Drinking excessive water that dilutes blood sodium
Hyponatremia occurs when athletes drink large volumes of plain water, diluting sodium concentration in the blood to dangerous levels.
Question 4: Protein intake timing matters for muscle repair. When is the most critical window to consume protein after resistance exercise?
- Immediately, within 30–60 minutes (Correct answer)
- 3–4 hours later
- The next morning
- Only before the next workout
Correct answer: Immediately, within 30–60 minutes
Consuming 20–40 g of high-quality protein within 30–60 minutes post-exercise maximizes muscle protein synthesis.
Question 5: A wrestler attempting to lose weight rapidly through severe fluid restriction is at greatest risk for:
- Increased strength
- Improved reaction time
- Heat illness and impaired cognitive function (Correct answer)
- Enhanced muscular endurance
Correct answer: Heat illness and impaired cognitive function
Severe dehydration impairs temperature regulation, cardiovascular function, and cognitive processing, all critical during competition.
Question 6: Which vitamin plays a key role in calcium absorption and bone health for young athletes?
- Vitamin C
- Vitamin B12
- Vitamin D (Correct answer)
- Vitamin K
Correct answer: Vitamin D
Vitamin D facilitates intestinal absorption of calcium, which is essential for strong bones and stress fracture prevention in adolescent athletes.
Question 7: For a two-a-day practice schedule, the most important nutritional priority between sessions is:
- Consuming a large high-fat meal
- Rapid carbohydrate and fluid replacement within 30 minutes (Correct answer)
- Taking a protein supplement only
- Avoiding all food to prevent cramping
Correct answer: Rapid carbohydrate and fluid replacement within 30 minutes
Between two-a-days, rapid glycogen resynthesis requires consuming 1–1.2 g/kg of carbohydrate with fluid and electrolytes within 30 minutes.
CIC Nutrition & Hydration for Athletes 3
A sport drinks label lists 14 g of carbohydrate per 8 oz serving.
This concentration is approximately: