Diet & Exercise 4

Question 1

What does the term 'energy availability' mean in sports nutrition?

Accepted Answer

Dietary energy remaining after subtracting exercise energy expenditure, relative to lean body mass

Answer

Energy availability = (dietary intake − exercise energy cost) ÷ fat-free mass; low energy availability can impair hormonal and metabolic function.

Question 2

Relative Energy Deficiency in Sport (RED-S) is most commonly triggered by which scenario?

Accepted Answer

Chronic low energy availability relative to training demands

Answer

RED-S occurs when athletes do not consume enough calories to support both exercise and normal physiological functions, affecting hormones, bone, and immunity.

Question 3

Which macronutrient has the highest thermic effect of food (TEF), meaning the body burns the most calories digesting it?

Accepted Answer

Protein

Answer

Protein has a TEF of approximately 20–35%, compared to 5–15% for carbohydrates and 0–3% for fat, making it the most metabolically costly macronutrient to digest.

Question 4

A marathon runner 'hitting the wall' around mile 20 is primarily experiencing what physiological event?

Accepted Answer

Complete depletion of liver and muscle glycogen stores

Answer

Glycogen depletion forces the body to rely almost entirely on fat for fuel, which cannot sustain race pace, causing the dramatic slowdown known as 'hitting the wall.'

Question 5

Which supplement has the strongest evidence for improving high-intensity exercise performance and is approved by major sports organizations?

Accepted Answer

Creatine monohydrate

Answer

Creatine monohydrate is one of the most extensively studied and effective supplements for increasing power output and muscle mass during resistance and high-intensity training.

Diet Practice Test

Diet Practice Test

Diet & Exercise 4