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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

  1. What is the primary fuel source for high-intensity track and field events lasting less than 10 seconds?

    Answer: Phosphocreatine (PCr) system

    The phosphocreatine (ATP-PCr) system provides rapid energy for maximal efforts under 10 seconds, such as sprints and throws, without requiring oxygen.

  2. According to general sports nutrition guidelines, how many hours before competition should an athlete consume a pre-event meal?

    Answer: 3–4 hours

    A pre-event meal 3–4 hours before competition allows adequate digestion and glycogen loading without causing gastrointestinal distress during performance.

  3. Which macronutrient is most important for muscle repair and recovery following a heavy training session?

    Answer: Protein

    Protein provides the amino acids necessary for muscle protein synthesis and repair of damaged muscle tissue after strenuous training.

  4. A USATF coach notices an athlete's urine is dark amber before a meet. What should the coach recommend immediately?

    Answer: Increase fluid intake with water or a carbohydrate-electrolyte solution

    Dark amber urine is a clear indicator of dehydration; increasing fluid intake with water or a carbohydrate-electrolyte solution restores hydration status promptly.

  5. What percentage of body weight loss from sweat is generally considered the threshold at which athletic performance begins to decline?

    Answer: 2%

    Research consistently shows that a fluid loss of approximately 2% of body weight impairs aerobic performance, cognitive function, and thermoregulation.

  6. Which electrolyte is lost in the greatest quantity through sweat and is most critical to replace during prolonged exercise?

    Answer: Sodium

    Sodium is the predominant electrolyte in sweat and its loss in large volumes can lead to hyponatremia, muscle cramps, and impaired fluid balance.

  7. During a multi-event track meet lasting several hours, what type of carbohydrate source is most appropriate for athletes to consume between events?

    Answer: Easily digestible foods like bananas, rice cakes, or sports gels

    Easily digestible, low-fiber carbohydrate sources rapidly replenish glycogen without causing GI distress that could impair subsequent performance.