Free CSN Nutrition & Health Assessment Questions and Answers — Questions and Answers
Question 1: Which macronutrient is the primary energy source during high-intensity exercise?
- Fats
- Carbohydrates (Correct answer)
- Proteins
- Vitamins
Correct answer: Carbohydrates
Carbohydrates are the body's preferred and most efficient source of energy, especially during high-intensity exercise. They are broken down into glucose, which is then used to fuel muscles and the brain. Adequate carbohydrate intake ensures glycogen stores are sufficient to sustain performance during strenuous activity.
Question 2: Which vitamin is essential for calcium absorption?
- Vitamin A
- Vitamin C
- Vitamin D (Correct answer)
- Vitamin K
Correct answer: Vitamin D
Vitamin D is crucial for calcium absorption in the gut and for maintaining proper calcium and phosphate levels in the body. Without sufficient Vitamin D, the body cannot effectively absorb calcium, which is essential for strong bones, muscle function, and nerve transmission.
Question 3: What is the main function of protein in sports nutrition?
- Provide energy
- Hydrate the body
- Improve digestion
- Repair and build muscle tissue (Correct answer)
Correct answer: Repair and build muscle tissue
The main function of protein in sports nutrition is to repair damaged muscle fibers and build new muscle tissue, a process known as muscle protein synthesis. After exercise, especially resistance training, protein intake is critical for recovery, adaptation, and increasing muscle mass and strength.
Question 4: Which mineral is most commonly lost through sweat during exercise?
- Iron
- Calcium
- Sodium (Correct answer)
- Magnesium
Correct answer: Sodium
Sodium is the most commonly lost electrolyte through sweat during exercise, particularly in hot and humid conditions or during prolonged activity. It plays a vital role in fluid balance, nerve function, and muscle contractions. Replenishing sodium is essential to prevent hyponatremia and maintain performance.
Question 5: What is the recommended daily protein intake for strength athletes?
- 0.5 g/kg
- 1.0 g/kg
- 1.2–2.0 g/kg (Correct answer)
- 2.5–3.0 g/kg
Correct answer: 1.2–2.0 g/kg
For strength athletes, a higher protein intake is recommended to support muscle repair, growth, and recovery from intense training. The general consensus suggests a daily intake ranging from 1.2 to 2.0 grams of protein per kilogram of body weight, which is significantly higher than for sedentary individuals.
Question 6: What type of carbohydrate is preferred immediately after exercise?
- Complex carbohydrates
- Simple carbohydrates (Correct answer)
- Fiber-rich carbs
- Resistant starch
Correct answer: Simple carbohydrates
Immediately after exercise, simple carbohydrates are preferred because they are rapidly digested and absorbed, quickly replenishing muscle glycogen stores. This rapid replenishment is crucial for recovery and preparing the body for subsequent training sessions. Examples include fruit, sports drinks, or white bread.
Question 7: Why is hydration important for athletes?
- Reduces muscle growth
- Improves eyesight
- Maintains performance and body temperature (Correct answer)
- Increases fat loss
Correct answer: Maintains performance and body temperature
Hydration is critically important for athletes because water plays a key role in numerous bodily functions, including regulating body temperature through sweating and transporting nutrients. Dehydration can significantly impair athletic performance, reduce endurance, and increase the risk of heat-related illnesses.
Question 8: Which supplement is widely used to improve muscle mass and strength?
- Caffeine
- Vitamin B12
- Creatine (Correct answer)
- Omega-3
Correct answer: Creatine
Creatine is one of the most researched and effective supplements for improving muscle mass and strength. It helps regenerate ATP, the primary energy currency of cells, allowing for increased power output and performance during short bursts of high-intensity exercise, leading to greater training adaptations.
Question 9: When is the best time to consume a protein-rich meal after a workout?
- 2–3 hours later
- Immediately before bed
- 30–60 minutes after workout (Correct answer)
- Next morning
Correct answer: 30–60 minutes after workout
The "anabolic window" refers to the period immediately following a workout when muscles are most receptive to nutrient uptake for repair and growth. Consuming a protein-rich meal or shake within 30-60 minutes after exercise is generally recommended to maximize muscle protein synthesis and optimize recovery.
Free CSN Nutrition & Health Assessment Questions and Answers
Which macronutrient is the primary energy source during high-intensity exercise?