CIC Nutrition & Hydration for Athletes 4 — Questions and Answers
Question 1: A cross-country runner consistently develops GI distress during races but not practice. The most likely dietary culprit is:
- Eating a high-fiber meal 1–2 hours before race time (Correct answer)
- Drinking water the morning of the race
- Consuming a sports drink during the race
- Eating pasta the night before
Correct answer: Eating a high-fiber meal 1–2 hours before race time
High-fiber foods consumed close to exercise increase intestinal motility and can cause cramping, nausea, and urgency during competition.
Question 2: What is the primary purpose of carbohydrate loading before an endurance event?
- To increase muscle mass
- To maximize liver and muscle glycogen stores (Correct answer)
- To reduce body fat percentage
- To prevent muscle soreness
Correct answer: To maximize liver and muscle glycogen stores
Carbohydrate loading saturates glycogen stores, delaying the onset of fatigue in events lasting more than 90 minutes.
Question 3: Which fluid replacement strategy is appropriate during activity lasting less than 60 minutes in mild conditions?
- Sports drinks with sodium and carbohydrate every 15 minutes
- Water as needed (Correct answer)
- Energy drinks with caffeine
- No fluid — thirst is unreliable
Correct answer: Water as needed
For exercise under 60 minutes in mild conditions, water is sufficient to replace minimal sweat losses without needing added electrolytes or carbohydrates.
Question 4: An adolescent female athlete restricting calories to stay thin for gymnastics is at risk for the 'Female Athlete Triad,' which includes:
- Anemia, dehydration, and muscle cramps
- Low energy availability, menstrual dysfunction, and low bone density (Correct answer)
- Overhydration, high iron, and stress fractures
- Obesity, high cholesterol, and hypertension
Correct answer: Low energy availability, menstrual dysfunction, and low bone density
The Female Athlete Triad describes the interrelated conditions of low energy availability, menstrual irregularity, and compromised bone density common in underfueling athletes.
Question 5: After a 90-minute soccer practice in summer heat, how much fluid should an athlete consume to rehydrate for every pound of body weight lost?
- 4 oz (half a cup)
- 8 oz (1 cup)
- 16–24 oz (2–3 cups) (Correct answer)
- 48 oz (6 cups)
Correct answer: 16–24 oz (2–3 cups)
NATA guidelines recommend drinking 16–24 oz of fluid for every pound of body weight lost through sweat to restore euhydration.
Question 6: Which food combination best supports post-exercise muscle recovery?
- Candy bar and soda
- Greek yogurt and fruit (Correct answer)
- Potato chips and diet cola
- Plain lettuce salad with water
Correct answer: Greek yogurt and fruit
Greek yogurt provides high-quality protein for muscle repair while fruit provides carbohydrates to replenish glycogen — an ideal recovery combination.
Question 7: Caffeine is sometimes used by athletes as an ergogenic aid. At what intake level does it generally become counterproductive for high school athletes?
- Any amount is harmful
- More than 3 mg/kg body weight
- More than 6 mg/kg body weight (Correct answer)
- Caffeine has no upper limit for performance
Correct answer: More than 6 mg/kg body weight
At doses above 6 mg/kg, caffeine tends to increase anxiety, impair fine motor control, and disrupt sleep without further performance benefit.
CIC Nutrition & Hydration for Athletes 4
A cross-country runner consistently develops GI distress during races but not practice.
The most likely dietary culprit is: