USATF Sports Nutrition & Hydration 2 — Questions and Answers
Question 1: What is the recommended carbohydrate intake (per kg of body weight per day) for an endurance track athlete in heavy training?
- 1–2 g/kg/day
- 3–5 g/kg/day
- 6–10 g/kg/day (Correct answer)
- 12–15 g/kg/day
Correct 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.
Question 2: Which of the following is NOT a recognized sign of heat exhaustion in athletes?
- Heavy sweating and cool, pale skin
- Weakness and muscle cramps
- High core body temperature above 40°C (104°F) with dry skin (Correct answer)
- Nausea and dizziness
Correct 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.
Question 3: A sprinter weighing 70 kg trains twice daily. What is the minimum daily protein intake generally recommended to support muscle protein synthesis?
- 56 g (0.8 g/kg)
- 84 g (1.2 g/kg)
- 112–140 g (1.6–2.0 g/kg) (Correct answer)
- 210 g (3.0 g/kg)
Correct 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.
Question 4: What is the primary purpose of consuming carbohydrates within 30–60 minutes after a training session?
- To stimulate fat oxidation and promote weight loss
- To replenish muscle glycogen stores while the muscle is most receptive (Correct answer)
- To increase blood protein levels for muscle repair
- To lower cortisol and prevent overtraining syndrome
Correct 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.
Question 5: Which vitamin plays a critical role in calcium absorption and bone health, making it particularly important for distance runners at risk of stress fractures?
- Vitamin B12
- Vitamin C
- Vitamin D (Correct answer)
- Vitamin K
Correct 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.
Question 6: In the context of the Female Athlete Triad, which three components are interconnected?
- Overtraining, amenorrhea, and anxiety
- Low energy availability, menstrual dysfunction, and low bone mineral density (Correct answer)
- Iron deficiency, low body weight, and depression
- Disordered eating, muscle loss, and stress fractures
Correct 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.
Question 7: How much fluid should athletes generally consume in the 2 hours before exercise to ensure adequate pre-hydration?
- 100–200 mL (3–7 oz)
- 400–600 mL (14–20 oz) (Correct answer)
- 1,000–1,500 mL (34–50 oz)
- 2,000 mL (68 oz) or more
Correct 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.
USATF Sports Nutrition & Hydration 2
What is the recommended carbohydrate intake (per kg of body weight per day) for an endurance track athlete in heavy training?