CIC Nutrition & Hydration for Athletes 3

Question 1

A sport drinks label lists 14 g of carbohydrate per 8 oz serving. This concentration is approximately:

Accepted Answer

8%

Answer

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?

Accepted Answer

Skipping lunch to make weight

Answer

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:

Accepted Answer

Drinking excessive water that dilutes blood sodium

Answer

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?

Accepted Answer

Immediately, within 30–60 minutes

Answer

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:

Accepted Answer

Heat illness and impaired cognitive function

Answer

Severe dehydration impairs temperature regulation, cardiovascular function, and cognitive processing, all critical during competition.

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