Diet & Exercise 3 — Questions and Answers
Question 1: Which mineral is most critical for oxygen transport in the blood and directly impacts exercise endurance?
- Calcium
- Magnesium
- Iron (Correct answer)
- Zinc
Correct answer: Iron
Iron is a core component of hemoglobin, which carries oxygen from the lungs to working muscles during aerobic exercise.
Question 2: What is 'carbohydrate periodization' in an athletic diet?
- Eating the same amount of carbs every day
- Rotating carbohydrate intake based on training intensity and volume (Correct answer)
- Avoiding carbs entirely on rest days
- Consuming only complex carbs during competition
Correct answer: Rotating carbohydrate intake based on training intensity and volume
Carbohydrate periodization means strategically adjusting carb intake to match training demands — more on hard days, less on easy or rest days.
Question 3: Post-exercise muscle protein synthesis is maximally stimulated by consuming approximately how many grams of high-quality protein?
- 5–10 g
- 20–40 g (Correct answer)
- 60–80 g
- Over 100 g
Correct answer: 20–40 g
Studies show 20–40 g of leucine-rich protein effectively maximizes muscle protein synthesis; amounts above this offer diminishing returns per meal.
Question 4: Which type of exercise is most effective for improving insulin sensitivity?
- Stretching and yoga only
- Low-intensity walking under 15 minutes
- Combined aerobic and resistance training (Correct answer)
- High-intensity sprinting only
Correct answer: Combined aerobic and resistance training
A combination of aerobic and resistance exercise produces the greatest improvements in insulin sensitivity by targeting multiple glucose-uptake pathways.
Question 5: Sodium loss through sweat during prolonged exercise can lead to a condition called what?
- Hypernatremia
- Hyponatremia (Correct answer)
- Hypoglycemia
- Hypertension
Correct answer: Hyponatremia
Hyponatremia (low blood sodium) can result from heavy sweating combined with drinking large volumes of plain water without sodium replacement.
Question 6: For a recreational exerciser doing 30–60 minutes of moderate activity, which pre-workout meal timing is most practical?
- Eat a large meal 15 minutes before
- Eat a balanced meal 1–3 hours before exercise (Correct answer)
- Exercise only in a 24-hour fast
- Consume protein only immediately before
Correct answer: Eat a balanced meal 1–3 hours before exercise
Eating a balanced meal 1–3 hours before moderate exercise allows digestion to proceed and provides readily available energy without GI discomfort.
Question 7: Which dietary strategy is most associated with reducing delayed onset muscle soreness (DOMS)?
- High sugar intake immediately post-workout
- Adequate protein and anti-inflammatory foods like tart cherry juice (Correct answer)
- Restricting all food for 4 hours post-exercise
- Consuming only carbohydrates after training
Correct answer: Adequate protein and anti-inflammatory foods like tart cherry juice
Protein supports muscle repair and anti-inflammatory compounds in foods like tart cherry juice have been shown in studies to reduce DOMS severity.
Diet & Exercise 3
Which mineral is most critical for oxygen transport in the blood and directly impacts exercise endurance?