Diet & Exercise 5 — Questions and Answers
Question 1: Which form of omega-3 fatty acid found primarily in fatty fish has the most direct anti-inflammatory benefit for exercising muscles?
- ALA (alpha-linolenic acid)
- LA (linoleic acid)
- EPA and DHA (Correct answer)
- GLA (gamma-linolenic acid)
Correct answer: EPA and DHA
EPA and DHA from marine sources are long-chain omega-3s that directly reduce exercise-induced inflammation and may support muscle protein synthesis.
Question 2: What is the primary advantage of chocolate milk as a post-workout recovery beverage?
- It is calorie-free
- It provides an ideal 3:1 or 4:1 carbohydrate-to-protein ratio for glycogen replenishment and muscle repair (Correct answer)
- It contains caffeine to boost the next workout
- It is the lowest sugar option available
Correct answer: It provides an ideal 3:1 or 4:1 carbohydrate-to-protein ratio for glycogen replenishment and muscle repair
Chocolate milk naturally provides carbohydrates and protein in a ratio shown to support glycogen resynthesis and muscle protein synthesis after exercise.
Question 3: Caffeine improves exercise performance primarily through which mechanism?
- Directly increasing muscle fiber size
- Blocking adenosine receptors to reduce perception of fatigue (Correct answer)
- Increasing blood glucose by releasing stored glycogen
- Elevating body temperature to burn more fat
Correct answer: Blocking adenosine receptors to reduce perception of fatigue
Caffeine competitively blocks adenosine receptors in the brain, reducing the perception of effort and fatigue during exercise.
Question 4: For a person trying to lose weight, which statement about exercise and appetite is most supported by research?
- Exercise always suppresses appetite, making weight loss easy
- High-intensity exercise may temporarily suppress appetite, but compensation eating often offsets calories burned (Correct answer)
- Exercise has zero effect on appetite hormones
- Strength training always increases appetite more than cardio
Correct answer: High-intensity exercise may temporarily suppress appetite, but compensation eating often offsets calories burned
Research shows that many people unconsciously compensate for exercise calories through increased food intake or reduced non-exercise activity, blunting expected weight loss.
Question 5: Which nutrient timing strategy has been shown to support muscle protein synthesis throughout the day?
- Consuming all daily protein in one large evening meal
- Distributing 20–40 g of protein evenly across 3–5 meals throughout the day (Correct answer)
- Eating protein only immediately pre-workout
- Avoiding protein before noon
Correct answer: Distributing 20–40 g of protein evenly across 3–5 meals throughout the day
Distributing protein intake evenly across meals maximizes muscle protein synthesis signaling because each serving stimulates anabolic pathways that a single large dose cannot sustain all day.
Question 6: Which condition describes the triad of disordered eating, amenorrhea, and low bone density commonly seen in female athletes?
- Metabolic syndrome
- Female Athlete Triad (Correct answer)
- Overtraining syndrome
- Anemia trifecta
Correct answer: Female Athlete Triad
The Female Athlete Triad links low energy availability (often from disordered eating) to hormonal disruption causing loss of menstrual function and reduced bone density.
Question 7: What role do B vitamins play in exercise performance?
- They directly build muscle tissue
- They serve as coenzymes in energy metabolism, helping convert food into usable ATP (Correct answer)
- They increase testosterone production
- They primarily reduce inflammation post-exercise
Correct answer: They serve as coenzymes in energy metabolism, helping convert food into usable ATP
B vitamins such as B1, B2, B3, B6, and B12 are essential cofactors in metabolic pathways that produce ATP from carbohydrates, fats, and protein.
Diet & Exercise 5
Which form of omega-3 fatty acid found primarily in fatty fish has the most direct anti-inflammatory benefit for exercising muscles?