PTC Nutrition for Personal Training 2 — Questions and Answers
Question 1: Which of the following is the best post-workout meal strategy to maximize muscle recovery?
- High fat, low carbohydrate meal within 30 minutes
- Protein and carbohydrate combination within 30–60 minutes (Correct answer)
- Fasting for 2 hours post-exercise
- Carbohydrate only, no protein
Correct answer: Protein and carbohydrate combination within 30–60 minutes
Consuming a combination of protein (to stimulate muscle protein synthesis) and carbohydrates (to replenish glycogen) within 30–60 minutes post-workout optimizes recovery.
Question 2: Which of the following is a fat-soluble vitamin?
- Vitamin C
- Vitamin B6
- Vitamin A (Correct answer)
- Vitamin B12
Correct answer: Vitamin A
Vitamins A, D, E, and K are fat-soluble, meaning they are absorbed with dietary fat and stored in fatty tissues, unlike water-soluble vitamins C and B-complex.
Question 3: What is glycogen?
- A protein stored in the liver
- The stored form of glucose in muscle and liver tissue (Correct answer)
- A type of dietary fat
- A hormone produced by the pancreas
Correct answer: The stored form of glucose in muscle and liver tissue
Glycogen is a branched polysaccharide that serves as the primary storage form of glucose in skeletal muscle and the liver, providing a rapidly accessible energy reserve during exercise.
Question 4: Adequate hydration during exercise can be assessed by monitoring:
- Heart rate variability
- Urine color (Correct answer)
- Blood pressure
- Muscle soreness level
Correct answer: Urine color
Urine color is a simple and practical hydration indicator — pale yellow indicates adequate hydration, while dark yellow or amber suggests dehydration.
Question 5: What are essential amino acids?
- Amino acids the body can synthesize on its own
- Amino acids that must be obtained from food because the body cannot synthesize them (Correct answer)
- Amino acids found only in plant foods
- Amino acids that provide the most energy
Correct answer: Amino acids that must be obtained from food because the body cannot synthesize them
Essential amino acids (EAAs) cannot be synthesized by the human body and must be obtained through dietary protein sources; there are 9 EAAs.
Question 6: Which eating pattern involves restricting caloric intake on certain days or within specific time windows?
- The ketogenic diet
- Intermittent fasting (Correct answer)
- The paleo diet
- Carbohydrate cycling
Correct answer: Intermittent fasting
Intermittent fasting encompasses dietary patterns that alternate between periods of fasting and eating, such as the 16:8 method (16-hour fast, 8-hour eating window).
PTC Nutrition for Personal Training 2
Which of the following is the best post-workout meal strategy to maximize muscle recovery?