ISSA Sports Nutrition & Exercise Performance 2

Question 1

What is the optimal single-dose protein intake post-exercise to maximize muscle protein synthesis in most individuals?

Accepted Answer

20–40 g

Answer

5–10 g

Answer

60–80 g

Answer

100+ g

Question 2

The 'anabolic window' describes the post-exercise period considered most optimal for nutrient consumption. What is this window?

Accepted Answer

30 minutes to 2 hours post-exercise

Answer

6–8 hours post-exercise

Answer

12–24 hours post-exercise

Answer

Only during the final minutes of exercise

Question 3

Which electrolyte is lost in the greatest quantity through sweat and is most critical to replace during prolonged exercise?

Accepted Answer

Sodium

Answer

Potassium

Answer

Calcium

Answer

Magnesium

Question 4

Exercise-associated hyponatremia in endurance athletes is most commonly caused by:

Accepted Answer

Overhydration with hypotonic fluids such as plain water

Answer

Excessive sodium intake before the race

Answer

Severe dehydration during the event

Answer

Insufficient carbohydrate intake

Question 5

Which type of carbohydrate is preferred for rapid glycogen resynthesis immediately after exercise?

Accepted Answer

High-glycemic carbohydrates such as dextrose or maltodextrin

Answer

Fructose only

Answer

Sucrose in low doses

Answer

Low-glycemic, high-fiber carbohydrates

Question 6

What is the current evidence-based fluid intake recommendation for athletes during exercise to prevent dehydration?

Accepted Answer

Drink approximately 400–800 mL per hour adjusted to individual sweat rate and conditions

Answer

Drink as much fluid as possible at all times

Answer

Drink only when thirsty with no set guideline

Answer

Drink exactly 200 mL every 30 minutes regardless of conditions

Question 7

Which supplement has the strongest evidence for enhancing performance in high-intensity, short-duration activities through increased phosphocreatine availability?

Accepted Answer

Creatine monohydrate

Answer

Caffeine

Answer

Beta-alanine

Answer

HMB (beta-hydroxy beta-methylbutyrate)