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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. A strength athlete aiming to maximize muscle protein synthesis should distribute protein intake how throughout the day?

    Answer: Spread protein evenly across 3–5 meals of 20–40g each

    Muscle protein synthesis is maximized when protein is spread across multiple meals of 20–40g, repeatedly stimulating anabolic signaling throughout the day.

  2. Which type of fatty acid found abundantly in fatty fish is most associated with reducing exercise-induced inflammation?

    Answer: Omega-3 EPA and DHA

    EPA and DHA (omega-3 fatty acids) compete with pro-inflammatory omega-6 pathways, reducing exercise-induced inflammation and supporting recovery.

  3. Tart cherry juice is used by some athletes post-exercise primarily because of its content of:

    Answer: Anthocyanins with antioxidant and anti-inflammatory properties

    Tart cherries are rich in anthocyanins that reduce oxidative stress and muscle soreness, supporting faster recovery after intense exercise.

  4. An athlete who avoids all animal products needs to pay particular attention to which nutrient that is nearly absent in plant foods?

    Answer: Vitamin B12

    Vitamin B12 is found almost exclusively in animal products; vegan athletes must supplement or consume B12-fortified foods to avoid deficiency.

  5. Hyponatremia in endurance athletes occurs when:

    Answer: Athletes drink excessive plain water without replacing sodium

    Hyponatremia is a dangerous dilution of blood sodium caused by overdrinking plain water without adequate sodium replacement during prolonged events.

  6. For bone health in a female athlete, which triad of conditions is recognized as a clinical concern?

    Answer: Low energy availability, menstrual dysfunction, and low bone density

    The Female Athlete Triad describes the interrelated conditions of low energy availability, menstrual irregularities, and compromised bone density.

  7. Collagen synthesis for tendon and ligament health is best supported by consuming gelatin or collagen peptides alongside which nutrient?

    Answer: Vitamin C

    Vitamin C is a cofactor for the enzymes (prolyl and lysyl hydroxylases) that cross-link collagen fibers, making it essential for connective tissue repair.