Practice Test Geeks(IIN) Institute for Integrative Nutrition Certification Practice Test
← All IIN Flashcard Decks

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. Beetroot juice is used as a performance ergogenic because it is high in which compound?

    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.

  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:

    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.

  3. Which fat-soluble vitamin plays a critical role in calcium absorption and bone health, making it especially relevant for weight-bearing athletes?

    Answer: Vitamin D

    Vitamin D is essential for calcium absorption and bone mineralization, supporting stress fracture prevention in weight-bearing athletes.

  4. During a long trail run, an athlete develops muscle cramps. Beyond dehydration, which electrolyte imbalance is most commonly implicated?

    Answer: Sodium deficit

    Sodium deficit from sweat loss is the electrolyte imbalance most strongly associated with exercise-associated muscle cramping during prolonged activity.

  5. Which plant-based protein source provides all essential amino acids and is considered a complete protein?

    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.

  6. Periodized nutrition that aligns 'training low' (low glycogen sessions) primarily aims to enhance:

    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.

  7. The concept of 'food as information' in IIN's sports nutrition framework refers to which idea?

    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.