NEAT Sports Nutrition & Supplementation 1 — Questions and Answers
Question 1: What is the recommended carbohydrate intake per hour during prolonged endurance exercise lasting more than 60 minutes?
- 15–20 g
- 30–60 g (Correct answer)
- 80–100 g
- 10–15 g
Correct answer: 30–60 g
Consuming 30–60 g of carbohydrates per hour during prolonged exercise helps maintain blood glucose levels and sustain performance.
Question 2: Which amino acid becomes conditionally essential during intense exercise and serves as a primary fuel source for intestinal cells?
- Leucine
- Glutamine (Correct answer)
- Tryptophan
- Methionine
Correct answer: Glutamine
Glutamine becomes conditionally essential during intense exercise as it is the primary fuel for intestinal cells and supports immune function.
Question 3: What is the primary ergogenic mechanism of creatine supplementation in athletic performance?
- Increased fat oxidation
- Enhanced ATP regeneration via phosphocreatine replenishment (Correct answer)
- Improved VO2 max
- Reduced muscle protein breakdown
Correct answer: Enhanced ATP regeneration via phosphocreatine replenishment
Creatine supplementation increases phosphocreatine stores, enabling faster ATP regeneration during high-intensity, short-duration exercise.
Question 4: According to sports nutrition guidelines, what is the recommended protein intake for athletes engaged in strength training?
- 0.4–0.6 g/kg/day
- 0.8 g/kg/day
- 1.2–2.0 g/kg/day (Correct answer)
- 3.0–4.0 g/kg/day
Correct answer: 1.2–2.0 g/kg/day
Athletes engaged in strength training typically require 1.2–2.0 g of protein per kilogram of body weight per day to support muscle protein synthesis and repair.
Question 5: What is the primary function of beta-alanine as a sports supplement?
- Increase muscle glycogen stores
- Buffer hydrogen ions to delay muscle fatigue (Correct answer)
- Enhance fat metabolism
- Improve oxygen delivery to muscles
Correct answer: Buffer hydrogen ions to delay muscle fatigue
Beta-alanine increases muscle carnosine levels, which buffers hydrogen ions (H+) that accumulate during high-intensity exercise, thereby delaying fatigue.
Question 6: Which protein consumption strategy has been shown to most effectively maximize muscle protein synthesis throughout the day?
- Consuming all protein in one large meal
- Spreading protein intake evenly across 3–5 meals (Correct answer)
- Consuming protein only before exercise
- Eating protein exclusively at night
Correct answer: Spreading protein intake evenly across 3–5 meals
Distributing protein intake evenly across 3–5 meals throughout the day maximizes muscle protein synthesis by providing sustained amino acid availability.
Question 7: What does the 'glycogen window' concept refer to in sports nutrition?
- The pre-exercise period when carbohydrates should be avoided
- The 30–60 minute post-exercise period when glycogen resynthesis is most rapid (Correct answer)
- The time during exercise when fat replaces glycogen as fuel
- The period when high-carbohydrate intake is recommended for sedentary individuals
Correct answer: The 30–60 minute post-exercise period when glycogen resynthesis is most rapid
The glycogen window refers to the post-exercise period (approximately 30–60 minutes) when muscle glycogen resynthesis rates are highest, making carbohydrate consumption most beneficial.
NEAT Sports Nutrition & Supplementation 1
What is the recommended carbohydrate intake per hour during prolonged endurance exercise lasting more than 60 minutes?