Fitness Lessons Nutrition for Fitness 2 — Questions and Answers
Question 1: What is the anabolic window in nutrition?
- A post-exercise period (often cited as 30–60 min) considered optimal for nutrient intake to support muscle repair (Correct answer)
- The time before exercise when eating is forbidden
- A 24-hour fasting window
- Only relevant to endurance athletes
Correct answer: A post-exercise period (often cited as 30–60 min) considered optimal for nutrient intake to support muscle repair
The anabolic window refers to the post-workout period when muscles are primed to absorb nutrients, though total daily protein intake matters more.
Question 2: What does 'TDEE' stand for in nutrition?
- Total Daily Energy Expenditure (Correct answer)
- Total Diet Eating Estimate
- Training-Dependent Exercise Efficiency
- Total Dietary Enzyme Exchange
Correct answer: Total Daily Energy Expenditure
TDEE (Total Daily Energy Expenditure) is the total number of calories burned in a day, including basal metabolic rate and physical activity.
Question 3: Which hydration guideline is recommended during exercise lasting over 60 minutes?
- Consume 6–8 oz of fluid every 15–20 minutes (Correct answer)
- Drink only when extremely thirsty
- Avoid drinking during exercise
- Drink only plain water, never electrolyte drinks
Correct answer: Consume 6–8 oz of fluid every 15–20 minutes
For prolonged exercise, consuming 6–8 oz of fluid every 15–20 minutes helps maintain performance and prevent dehydration.
Question 4: What is creatine monohydrate primarily used for in fitness supplementation?
- Enhancing strength and power output by replenishing phosphocreatine stores (Correct answer)
- Increasing aerobic endurance
- Replacing protein in the diet
- Reducing body fat directly
Correct answer: Enhancing strength and power output by replenishing phosphocreatine stores
Creatine monohydrate is one of the most researched supplements, proven to increase phosphocreatine availability for ATP resynthesis during high-intensity exercise.
Question 5: Which vitamin is essential for calcium absorption and bone health in active individuals?
- Vitamin D (Correct answer)
- Vitamin C
- Vitamin B12
- Vitamin K
Correct answer: Vitamin D
Vitamin D plays a critical role in calcium absorption from the gut, supporting bone density and muscle function in athletes.
Question 6: What is the primary purpose of consuming carbohydrates before exercise?
- To top off glycogen stores and provide readily available fuel (Correct answer)
- To increase fat burning during exercise
- To reduce heart rate during training
- To prevent protein breakdown only
Correct answer: To top off glycogen stores and provide readily available fuel
Pre-exercise carbohydrates replenish muscle and liver glycogen, ensuring adequate fuel for sustained performance during training.
Fitness Lessons Nutrition for Fitness 2
What is the anabolic window in nutrition?