Sports Nutrition & Hydration Flashcards
7 cards from real USATF practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 7 Sports Nutrition & Hydration flashcards as text
What is the recommended carbohydrate intake (per kg of body weight per day) for an endurance track athlete in heavy training?
Answer: 6–10 g/kg/day
Endurance athletes in heavy training require 6–10 g of carbohydrate per kg of body weight daily to maintain muscle glycogen stores and support performance.
Which of the following is NOT a recognized sign of heat exhaustion in athletes?
Answer: High core body temperature above 40°C (104°F) with dry skin
A core temperature above 40°C with dry skin and altered mental status describes heat stroke, which is a medical emergency distinct from heat exhaustion.
A sprinter weighing 70 kg trains twice daily. What is the minimum daily protein intake generally recommended to support muscle protein synthesis?
Answer: 112–140 g (1.6–2.0 g/kg)
Sports nutrition guidelines recommend 1.6–2.0 g of protein per kg of body weight per day for strength and power athletes undergoing intense training.
What is the primary purpose of consuming carbohydrates within 30–60 minutes after a training session?
Answer: To replenish muscle glycogen stores while the muscle is most receptive
The post-exercise window is when muscle cells are most sensitive to insulin and most efficiently replenish glycogen, making prompt carbohydrate intake critical for recovery.
Which vitamin plays a critical role in calcium absorption and bone health, making it particularly important for distance runners at risk of stress fractures?
Answer: Vitamin D
Vitamin D is essential for intestinal calcium absorption and bone mineralization; deficiency increases stress fracture risk, especially in runners with limited sun exposure.
In the context of the Female Athlete Triad, which three components are interconnected?
Answer: Low energy availability, menstrual dysfunction, and low bone mineral density
The Female Athlete Triad describes the interrelated conditions of low energy availability (with or without disordered eating), menstrual dysfunction, and low bone mineral density that commonly co-occur in female athletes.
How much fluid should athletes generally consume in the 2 hours before exercise to ensure adequate pre-hydration?
Answer: 400–600 mL (14–20 oz)
Consuming approximately 400–600 mL (about two cups) of fluid 2 hours before exercise allows time for absorption and urine output to normalize while achieving optimal hydration.