Practice Test Geeks(IIN) Institute for Integrative Nutrition Certification Practice Test
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Sports & Performance Nutrition Flashcards

7 cards from real IIN practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.

Read the first 7 Sports & Performance Nutrition flashcards as text

  1. Which macronutrient is the primary fuel source during high-intensity anaerobic exercise?

    Answer: Carbohydrate

    Carbohydrates (stored as glycogen) are the dominant fuel for high-intensity anaerobic efforts because they can be metabolized rapidly without oxygen.

  2. An athlete training twice per day would most benefit from consuming a recovery meal containing which ratio of carbohydrates to protein?

    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.

  3. What is the IIN-aligned term for foods that provide both nutrients and bioactive compounds supporting athletic recovery?

    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.

  4. Sodium loss through sweat is most critical to replace during exercise lasting longer than:

    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.

  5. Which amino acid is considered conditionally essential during periods of intense physical training due to increased demand?

    Answer: Glutamine

    Glutamine is conditionally essential during heavy training because muscle glutamine stores can drop significantly, impairing immune function and recovery.

  6. For an endurance athlete, 'hitting the wall' (bonking) is caused by depletion of which fuel source?

    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.

  7. Which strategy best describes 'carbohydrate periodization' in sports nutrition?

    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.