USATF Sports Nutrition & Hydration 2

Question 1

What is the recommended carbohydrate intake (per kg of body weight per day) for an endurance track athlete in heavy training?

Accepted Answer

6–10 g/kg/day

Answer

1–2 g/kg/day

Answer

3–5 g/kg/day

Answer

12–15 g/kg/day

Question 2

Which of the following is NOT a recognized sign of heat exhaustion in athletes?

Accepted Answer

High core body temperature above 40°C (104°F) with dry skin

Answer

Heavy sweating and cool, pale skin

Answer

Weakness and muscle cramps

Answer

Nausea and dizziness

Question 3

A sprinter weighing 70 kg trains twice daily. What is the minimum daily protein intake generally recommended to support muscle protein synthesis?

Accepted Answer

112–140 g (1.6–2.0 g/kg)

Answer

56 g (0.8 g/kg)

Answer

84 g (1.2 g/kg)

Answer

210 g (3.0 g/kg)

Question 4

What is the primary purpose of consuming carbohydrates within 30–60 minutes after a training session?

Accepted Answer

To replenish muscle glycogen stores while the muscle is most receptive

Answer

To stimulate fat oxidation and promote weight loss

Answer

To increase blood protein levels for muscle repair

Answer

To lower cortisol and prevent overtraining syndrome

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?

Accepted Answer

Vitamin D

Answer

Vitamin B12

Answer

Vitamin C

Answer

Vitamin K

Question 6

In the context of the Female Athlete Triad, which three components are interconnected?

Accepted Answer

Low energy availability, menstrual dysfunction, and low bone mineral density

Answer

Overtraining, amenorrhea, and anxiety

Answer

Iron deficiency, low body weight, and depression

Answer

Disordered eating, muscle loss, and stress fractures

Question 7

How much fluid should athletes generally consume in the 2 hours before exercise to ensure adequate pre-hydration?

Accepted Answer

400–600 mL (14–20 oz)

Answer

100–200 mL (3–7 oz)

Answer

1,000–1,500 mL (34–50 oz)

Answer

2,000 mL (68 oz) or more