IIN Sports & Performance Nutrition 2 — Questions and Answers
Question 1: Which macronutrient is the primary fuel source during high-intensity anaerobic exercise?
- Fat
- Protein
- Carbohydrate (Correct answer)
- Alcohol
Correct answer: Carbohydrate
Carbohydrates (stored as glycogen) are the dominant fuel for high-intensity anaerobic efforts because they can be metabolized rapidly without oxygen.
Question 2: An athlete training twice per day would most benefit from consuming a recovery meal containing which ratio of carbohydrates to protein?
- 1:1
- 2:1
- 3:1 to 4:1 (Correct answer)
- 5:1
Correct answer: 3:1 to 4:1
A 3:1 to 4:1 carbohydrate-to-protein ratio after exercise optimally replenishes glycogen while supporting muscle repair.
Question 3: What is the IIN-aligned term for foods that provide both nutrients and bioactive compounds supporting athletic recovery?
- Performance supplements
- Ergogenic aids
- Whole food therapeutics
- Functional foods (Correct answer)
Correct answer: Functional foods
Functional foods are whole or minimally processed foods that offer health benefits beyond basic nutrition, a concept emphasized in IIN's integrative approach.
Question 4: Sodium loss through sweat is most critical to replace during exercise lasting longer than:
- 30 minutes
- 45 minutes
- 60 minutes
- 90 minutes (Correct answer)
Correct answer: 90 minutes
Sodium replacement becomes important after about 90 minutes of sustained exercise when cumulative sweat losses begin to affect performance and electrolyte balance.
Question 5: Which amino acid is considered conditionally essential during periods of intense physical training due to increased demand?
- Leucine
- Glutamine (Correct answer)
- Lysine
- Valine
Correct answer: Glutamine
Glutamine is conditionally essential during heavy training because muscle glutamine stores can drop significantly, impairing immune function and recovery.
Question 6: For an endurance athlete, 'hitting the wall' (bonking) is caused by depletion of which fuel source?
- Muscle creatine phosphate
- Liver and muscle glycogen (Correct answer)
- Blood cholesterol
- Intramuscular triglycerides
Correct answer: Liver and muscle glycogen
Bonking occurs when liver and muscle glycogen stores are exhausted, forcing a sudden shift to slower fat metabolism that the brain and muscles struggle to sustain.
Question 7: Which strategy best describes 'carbohydrate periodization' in sports nutrition?
- Eating the same amount of carbs every day regardless of training
- Cycling carbohydrate intake to match the energy demands of each training session (Correct answer)
- Eliminating carbs on rest days permanently
- Loading carbohydrates only before competitions
Correct answer: Cycling carbohydrate intake to match the energy demands of each training session
Carbohydrate periodization involves adjusting carbohydrate intake up or down based on each session's intensity and duration to optimize fuel availability and adaptation.
IIN Sports & Performance Nutrition 2
Which macronutrient is the primary fuel source during high-intensity anaerobic exercise?