Sports and Fitness Sports and Fitness Nutrition & Performance 2 — Questions and Answers
Question 1: What is the recommended carbohydrate intake (in grams per hour) for endurance athletes during events lasting more than 90 minutes?
- 10–20 g/hr
- 30–60 g/hr (Correct answer)
- 80–120 g/hr
- 150–200 g/hr
Correct answer: 30–60 g/hr
Research supports consuming 30–60 grams of carbohydrates per hour during prolonged endurance events to maintain performance and delay fatigue.
Question 2: What does 'nutrient timing' primarily refer to in sports nutrition?
- Eating only organic foods
- Strategically consuming nutrients around training for optimal performance and recovery (Correct answer)
- Counting calories at each meal
- Avoiding food within 4 hours of exercise
Correct answer: Strategically consuming nutrients around training for optimal performance and recovery
Nutrient timing refers to the strategic consumption of foods and supplements around workouts to maximize training adaptations, performance, and recovery.
Question 3: Which of the following is a complete protein source because it contains all essential amino acids?
- Brown rice
- Black beans
- Whole eggs (Correct answer)
- Almonds
Correct answer: Whole eggs
Whole eggs are a complete protein source containing all nine essential amino acids in proportions the body can readily use.
Question 4: What is the primary metabolic role of iron in athletic performance?
- Providing energy directly
- Transporting oxygen in red blood cells (Correct answer)
- Synthesizing glycogen stores
- Regulating blood pressure
Correct answer: Transporting oxygen in red blood cells
Iron is a core component of hemoglobin in red blood cells, enabling oxygen transport to working muscles, which is critical for aerobic performance.
Question 5: Which dietary supplement has the strongest evidence base for improving high-intensity exercise performance and is approved by most U.S. sports organizations?
- Creatine monohydrate (Correct answer)
- Beta-alanine
- Branched-chain amino acids (BCAAs)
- Glutamine
Correct answer: Creatine monohydrate
Creatine monohydrate has the most robust scientific evidence for enhancing high-intensity performance and is widely recognized as safe and effective by U.S. sports medicine organizations.
Question 6: What is the primary goal of post-exercise nutrition within the 30–60 minute 'anabolic window'?
- Maximizing fat oxidation
- Replenishing glycogen and initiating muscle protein synthesis (Correct answer)
- Reducing inflammation only
- Eliminating metabolic waste products
Correct answer: Replenishing glycogen and initiating muscle protein synthesis
Post-exercise nutrition focuses on replenishing glycogen stores with carbohydrates and stimulating muscle protein synthesis with protein to promote recovery.
Sports and Fitness Sports and Fitness Nutrition & Performance 2
What is the recommended carbohydrate intake (in grams per hour) for endurance athletes during events lasting more than 90 minutes?