CN CN Sports & Exercise Nutrition 2 — Questions and Answers
Question 1: What is the recommended daily protein intake for recreational athletes seeking general health and fitness?
- 0.4–0.6 g/kg body weight
- 0.8–1.0 g/kg body weight
- 1.2–1.7 g/kg body weight (Correct answer)
- 2.5–3.0 g/kg body weight
Correct answer: 1.2–1.7 g/kg body weight
Recreational athletes generally need 1.2–1.7 g of protein per kg of body weight daily to support muscle maintenance and recovery.
Question 2: Which sports drink component helps maintain blood glucose levels during exercise lasting longer than 60 minutes?
- Artificial sweeteners
- Carbohydrates (6–8% concentration) (Correct answer)
- B vitamins
- Protein
Correct answer: Carbohydrates (6–8% concentration)
Sports drinks with 6–8% carbohydrate concentration provide exogenous glucose to sustain energy during prolonged exercise.
Question 3: What is relative energy deficiency in sport (RED-S)?
- A condition caused by eating too much before competition
- A syndrome of low energy availability impairing health and performance in athletes (Correct answer)
- Dehydration during prolonged exercise
- Iron deficiency specific to female athletes
Correct answer: A syndrome of low energy availability impairing health and performance in athletes
RED-S results from insufficient caloric intake relative to energy expenditure, impairing hormonal function, bone health, and athletic performance.
Question 4: Which fat-soluble vitamin plays a critical role in calcium absorption and bone health for athletes?
- Vitamin A
- Vitamin D (Correct answer)
- Vitamin E
- Vitamin K
Correct answer: Vitamin D
Vitamin D facilitates intestinal calcium absorption and is essential for maintaining bone density in athletes.
Question 5: What pre-exercise meal timing is generally recommended to optimize performance?
- Immediately before exercise (within 10 minutes)
- 3–4 hours before exercise (Correct answer)
- 8–12 hours before exercise
- Only the night before competition
Correct answer: 3–4 hours before exercise
Eating a balanced meal 3–4 hours before exercise allows digestion and provides sustained energy without gastrointestinal discomfort.
Question 6: Which iron bioavailability strategy is most effective for athletes with iron-deficiency risk?
- Consuming dairy with iron-rich foods
- Pairing heme iron or vitamin C with non-heme iron sources (Correct answer)
- Taking iron supplements on a full stomach
- Drinking coffee with iron-rich meals
Correct answer: Pairing heme iron or vitamin C with non-heme iron sources
Vitamin C enhances non-heme iron absorption, and heme iron from animal sources is inherently more bioavailable than non-heme iron.
CN CN Sports & Exercise Nutrition 2
What is the recommended daily protein intake for recreational athletes seeking general health and fitness?