Nutrition and Weight Management Flashcards

What is the BEST pre-workout meal timing recommendation for a client performing an afternoon training session?

Answer: 3–4 hours before, balanced mixed meal

A balanced mixed meal 3–4 hours before exercise allows adequate digestion while providing sustained energy from carbohydrates, protein, and fat.

Which condition is characterized by chronically low energy availability resulting in hormonal disruption and decreased bone density in female athletes?

Answer: Female Athlete Triad

The Female Athlete Triad is a syndrome involving low energy availability, menstrual dysfunction, and low bone mineral density.

A personal trainer notices a client rapidly losing weight, appears fatigued, and has poor recovery. What is the MOST likely nutritional issue?

Answer: Insufficient caloric intake

Rapid weight loss combined with fatigue and poor recovery strongly suggests insufficient total caloric intake to support training demands.

What is the recommended carbohydrate intake (g/kg/day) for an athlete training 1–3 hours per day at moderate-to-high intensity?

Answer: 6–10 g/kg/day

Athletes training 1–3 hours daily at moderate-to-high intensity require 6–10 g/kg/day of carbohydrate to sustain performance and glycogen stores.

Which of the following ergogenic aids is classified by the NSCA as having the strongest evidence for improving high-intensity exercise performance?

Answer: Creatine monohydrate

Creatine monohydrate has the most robust evidence base for enhancing high-intensity, short-duration exercise performance by replenishing PCr stores.

How much water should a client drink during exercise to prevent dehydration, per NSCA general guidelines?

Answer: 3–8 oz every 10–20 minutes

The NSCA recommends drinking 3–8 oz of fluid every 10–20 minutes during exercise to maintain hydration and performance.