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

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?

Accepted Answer

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

Answer

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?

Accepted Answer

112–140 g (1.6–2.0 g/kg)

Answer

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?

Accepted Answer

To replenish muscle glycogen stores while the muscle is most receptive

Answer

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?

Accepted Answer

Vitamin D

Answer

Vitamin D is essential for intestinal calcium absorption and bone mineralization; deficiency increases stress fracture risk, especially in runners with limited sun exposure.

USATF - USATF Coaching Education Certification Practice Test

USATF - USATF Coaching Education Certification Practice Test

USATF Sports Nutrition & Hydration 2