CN CN Sports & Exercise Nutrition 1 — Questions and Answers
Question 1: What is the recommended carbohydrate intake range for endurance athletes during training days?
- 3–5 g/kg body weight
- 6–10 g/kg body weight (Correct answer)
- 1–2 g/kg body weight
- 12–15 g/kg body weight
Correct answer: 6–10 g/kg body weight
Endurance athletes require 6–10 g of carbohydrate per kg of body weight per day to sustain high-volume training.
Question 2: Which macronutrient is most critical for muscle protein synthesis following resistance exercise?
- Fat
- Carbohydrate
- Protein (Correct answer)
- Fiber
Correct answer: Protein
Protein provides the amino acids necessary to stimulate muscle protein synthesis after resistance training.
Question 3: What is the optimal post-exercise protein intake window for maximizing muscle recovery?
- More than 4 hours after exercise
- Within 30–60 minutes after exercise (Correct answer)
- Only before exercise
- At least 2 hours after exercise
Correct answer: Within 30–60 minutes after exercise
Consuming protein within 30–60 minutes post-exercise maximizes muscle protein synthesis during the anabolic window.
Question 4: Which electrolyte is most commonly lost in sweat and must be replaced during prolonged exercise?
- Calcium
- Potassium
- Sodium (Correct answer)
- Magnesium
Correct answer: Sodium
Sodium is the primary electrolyte lost in sweat and is critical for maintaining fluid balance during prolonged exercise.
Question 5: What is glycogen loading (carbohydrate loading) primarily used for?
- Building muscle mass before competition
- Maximizing glycogen stores before endurance events lasting >90 minutes (Correct answer)
- Reducing body fat before events
- Improving short-duration power output
Correct answer: Maximizing glycogen stores before endurance events lasting >90 minutes
Carbohydrate loading maximizes muscle glycogen stores to delay fatigue in endurance events exceeding 90 minutes.
Question 6: Which of the following is a sign of overtraining syndrome that a nutritionist should address through dietary intervention?
- Increased resting heart rate only
- Persistent fatigue, decreased performance, and weight loss (Correct answer)
- Temporary muscle soreness
- Improved sleep quality
Correct answer: Persistent fatigue, decreased performance, and weight loss
Persistent fatigue, declining performance, and unintended weight loss indicate overtraining syndrome, which requires caloric and macronutrient rebalancing.
CN CN Sports & Exercise Nutrition 1
What is the recommended carbohydrate intake range for endurance athletes during training days?