IIN Sports & Performance Nutrition 3 — Questions and Answers
Question 1: Beetroot juice is used as a performance ergogenic because it is high in which compound?
- Caffeine
- Creatine
- Dietary nitrates (Correct answer)
- Beta-alanine
Correct answer: Dietary nitrates
Beetroot juice is rich in dietary nitrates, which convert to nitric oxide in the body, improving blood flow and oxygen efficiency during exercise.
Question 2: An IIN health coach working with a recreational runner notices signs of relative energy deficiency in sport (RED-S). The first priority is to:
- Prescribe a high-protein supplement
- Increase training volume to boost appetite
- Increase overall caloric intake to match energy expenditure (Correct answer)
- Recommend iron supplementation immediately
Correct answer: Increase overall caloric intake to match energy expenditure
RED-S is caused by a chronic energy deficit, so restoring energy availability by increasing caloric intake is the foundational first step.
Question 3: Which fat-soluble vitamin plays a critical role in calcium absorption and bone health, making it especially relevant for weight-bearing athletes?
- Vitamin A
- Vitamin D (Correct answer)
- Vitamin E
- Vitamin K
Correct answer: Vitamin D
Vitamin D is essential for calcium absorption and bone mineralization, supporting stress fracture prevention in weight-bearing athletes.
Question 4: During a long trail run, an athlete develops muscle cramps. Beyond dehydration, which electrolyte imbalance is most commonly implicated?
- Magnesium deficiency
- Potassium excess
- Sodium deficit (Correct answer)
- Calcium toxicity
Correct answer: Sodium deficit
Sodium deficit from sweat loss is the electrolyte imbalance most strongly associated with exercise-associated muscle cramping during prolonged activity.
Question 5: Which plant-based protein source provides all essential amino acids and is considered a complete protein?
- Brown rice
- Pea protein alone
- Quinoa (Correct answer)
- Hemp seeds in isolation
Correct answer: Quinoa
Quinoa is one of the few plant foods that contains all nine essential amino acids in adequate amounts, making it a complete protein.
Question 6: Periodized nutrition that aligns 'training low' (low glycogen sessions) primarily aims to enhance:
- Peak sprint speed
- Mitochondrial adaptations and fat oxidation capacity (Correct answer)
- Hydration status
- Short-term power output
Correct answer: Mitochondrial adaptations and fat oxidation capacity
Training in a low-glycogen state signals the body to upregulate fat oxidation enzymes and increase mitochondrial biogenesis over time.
Question 7: The concept of 'food as information' in IIN's sports nutrition framework refers to which idea?
- Calorie counting is the most important metric
- Nutrients act as signals that influence gene expression and cellular function (Correct answer)
- Supplements are superior to food for athletes
- Macros are the only factors that matter for performance
Correct answer: Nutrients act as signals that influence gene expression and cellular function
IIN's integrative perspective emphasizes that nutrients function as biochemical signals, influencing gene expression, inflammation, and recovery beyond their caloric value.
IIN Sports & Performance Nutrition 3
Beetroot juice is used as a performance ergogenic because it is high in which compound?