Which fat is artificially created and associated with increased cardiovascular risk? A. Trans fat B. Saturated fat C. Monounsaturated fat D. Omega-3 fat

A. Trans fat Trans fats are linked to higher risks of heart disease.

How many calories are provided per gram of fat? A. 2 B. 4 C. 7 D. 9

D. 9 Fat is the most calorie-dense macronutrient.

Which of the following is considered a complete protein source? A. Almonds B. Quinoa C. Beans D. Rice

B. Quinoa Complete proteins contain all essential amino acids.

Which of the following is a potential consequence of inadequate protein intake in athletes? A. Increased glycogen storage B. Improved oxygen capacity C. Muscle loss and slower recovery D. Enhanced fat metabolism

C. Muscle loss and slower recovery Insufficient protein affects recovery and muscle maintenance.

Which group of vitamins plays a major role in energy metabolism? A. Fat-soluble vitamins B. Vitamin C complex C. B-complex vitamins D. Antioxidant vitamins

C. B-complex vitamins B vitamins are vital for converting food into energy.

Chatgpt quiz Flashcards by Marilou Gélinas

Which of the following best defines sport nutrition?

A. A meal plan designed for weight loss
B. The study of dietary practices to support athletic performance and recovery
C. A supplement-based approach to muscle building
D. The science of treating chronic illness through food

B. The study of dietary practices to support athletic performance and recovery

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Which macronutrient is primarily responsible for energy production during high-intensity exercise?

A. Protein
B. Fat
C. Carbohydrate
D. Water

C. Carbohydrate

Carbohydrates provide the quickest source of energy during intense physical activities.

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What is the most important consideration when planning an athlete’s nutrition strategy?

A. The athlete’s age
B. The athlete’s favorite foods
C. The athlete’s training and competition schedule
D. The athlete’s social circle

C. The athlete’s training and competition schedule

An athlete’s nutritional needs can vary greatly depending on their training and competition demands.

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Which professional is best qualified to provide personalized sport nutrition advice?

A. Personal trainer
B. Registered dietitian with sport specialization
C. Strength coach
D. Nurse practitioner

B. Registered dietitian with sport specialization

Registered dietitians have the training to provide tailored nutrition advice for athletes.

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An athlete’s nutrition plan should be:

A. The same throughout the year
B. Adjusted based on season, goals, and training demands
C. Based solely on national dietary guidelines
D. Low in carbohydrates and high in fat

B. Adjusted based on season, goals, and training demands

Nutrition plans should be flexible to meet the varying needs throughout the year.

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Which of the following is NOT a principle of sport nutrition?

A. Timing of nutrient intake
B. Nutrient density
C. Individualization
D. Fasting before workouts

D. Fasting before workouts

Fasting is generally not recommended as it can hinder performance.

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What is a key difference between general nutrition and sport nutrition?

A. Sport nutrition excludes fats
B. Sport nutrition places more emphasis on performance and recovery
C. General nutrition avoids high-calorie foods
D. Sport nutrition recommends zero sugar intake

B. Sport nutrition places more emphasis on performance and recovery

Sport nutrition is specifically tailored to enhance athletic performance.

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Which of the following describes ‘evidence-based practice’ in sport nutrition?

A. Following fitness influencer advice
B. Using randomized controlled trials and research to guide recommendations
C. Creating a plan from social media posts
D. Avoiding scientific journals

B. Using randomized controlled trials and research to guide recommendations

Evidence-based practice relies on scientific research to inform nutritional advice.

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True or False: All athletes benefit from the exact same nutritional recommendations.

False

Nutrition must be individualized to meet the specific needs of each athlete.

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True or False: Sport nutrition focuses only on what is consumed during competition.

False

Sport nutrition encompasses overall dietary practices, not just competition day.

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What is the primary role of carbohydrates in sport performance?

A. Repairing muscle tissue
B. Providing immediate energy for working muscles
C. Supporting hormone function
D. Enhancing hydration

B. Providing immediate energy for working muscles

Carbohydrates are essential for fueling high-intensity exercise.

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Carbohydrates are stored in the muscles and liver as:

A. Glucose
B. Glycogen
C. Lactate
D. Insulin

B. Glycogen

Glycogen serves as a readily available energy source during exercise.

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Which type of carbohydrate is best consumed during prolonged endurance exercise?

A. Fiber
B. Starch
C. Simple sugars
D. Complex polysaccharides

C. Simple sugars

Simple sugars are quickly absorbed and can provide rapid energy during endurance activities.

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A food with a high glycemic index (GI) causes:

A. A slow, steady rise in blood sugar
B. No change in insulin levels
C. A rapid increase in blood glucose
D. Increased fat oxidation

C. A rapid increase in blood glucose

High-GI foods can lead to quick spikes in blood sugar levels.

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Which of the following foods has the lowest glycemic index?

A. White rice
B. Whole wheat bread
C. Lentils
D. Sports drink

C. Lentils

Foods with a low glycemic index are digested more slowly, providing sustained energy.

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When is carbohydrate loading most appropriate?

A. Before a 5 km run
B. For strength training sessions
C. Prior to endurance events lasting over 90 minutes
D. During light yoga or stretching

C. Prior to endurance events lasting over 90 minutes

Carbohydrate loading helps maximize glycogen stores for long-duration events.

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Which hormone helps lower blood glucose levels after a carbohydrate-rich meal?

A. Glucagon
B. Cortisol
C. Epinephrine
D. Insulin

D. Insulin

Insulin facilitates the uptake of glucose into cells, lowering blood sugar levels.

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During a high-intensity workout lasting 60 minutes, how many grams of carbohydrate per hour are generally recommended?

A. 10–15 g
B. 30–60 g
C. 70–100 g

B. 30–60 g

This amount helps maintain energy levels during intense exercise.

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True or False: Dietary fiber contributes significantly to muscle glycogen stores.

False

Fiber does not contribute directly to glycogen stores; it aids in digestion.

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True or False: Athletes training multiple times per day may require more carbohydrates than sedentary individuals.

True

Increased training demands lead to higher carbohydrate needs for recovery and energy.

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Which of the following is a major function of dietary fat in the body?

A. Providing quick energy for short sprints
B. Supporting thermoregulation
C. Assisting in the absorption of fat-soluble vitamins
D. Promoting fluid retention

C. Assisting in the absorption of fat-soluble vitamins

Dietary fats are essential for the absorption of vitamins A, D, E, and K.

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What type of fat is considered most beneficial for heart health?

A. Saturated fat
B. Trans fat
C. Monounsaturated fat
D. Hydrogenated fat

C. Monounsaturated fat

Monounsaturated fats can help lower bad cholesterol levels.

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Which of the following is a food source rich in omega-3 fatty acids?

A. Chicken breast
B. Coconut oil
C. Flaxseed
D. Butter

C. Flaxseed

Omega-3 fatty acids are important for heart and brain health.

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What is the primary fuel source during low- to moderate-intensity endurance exercise?

A. Protein
B. Creatine
C. Carbohydrates
D. Fat

D. Fat

Fat is the main energy source during lower intensity activities.

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Which fat is artificially created and associated with increased cardiovascular risk? ## Footnote A. Trans fat B. Saturated fat C. Monounsaturated fat D. Omega-3 fat

A. Trans fat ## Footnote Trans fats are linked to higher risks of heart disease.

Which of the following statements about fat metabolism during exercise is TRUE? ## Footnote A. Fat cannot be used for energy at all B. Fat oxidation increases as exercise intensity increases past 90% VO₂max C. Fat is the dominant fuel at rest D. Fat is preferred over carbs during sprints

C. Fat is the dominant fuel at rest ## Footnote At rest, the body primarily utilizes fat for energy.

How many calories are provided per gram of fat? ## Footnote A. 2 B. 4 C. 7 D. 9

D. 9 ## Footnote Fat is the most calorie-dense macronutrient.

Which hormone stimulates the breakdown of stored fat during exercise? ## Footnote A. Insulin B. Estrogen C. Epinephrine D. Leptin

C. Epinephrine ## Footnote Epinephrine promotes the mobilization of fat stores for energy.

True or False: Saturated fats are typically liquid at room temperature.

False ## Footnote Saturated fats are usually solid at room temperature.

True or False: A high-fat diet is recommended for all endurance athletes.

False ## Footnote Endurance athletes typically require a balanced diet with sufficient carbohydrates.

What is the primary function of protein in the body? ## Footnote A. Provide immediate energy during high-intensity activity B. Facilitate oxygen transport C. Build and repair tissues D. Support hydration

C. Build and repair tissues ## Footnote Protein is essential for muscle repair and recovery.

Which of the following is considered a complete protein source? ## Footnote A. Almonds B. Quinoa C. Beans D. Rice

B. Quinoa ## Footnote Complete proteins contain all essential amino acids.

Which amino acid is most closely associated with stimulating muscle protein synthesis? ## Footnote A. Glutamine B. Glycine C. Leucine D. Tyrosine

C. Leucine ## Footnote Leucine plays a key role in initiating muscle repair.

Protein requirements for endurance athletes are typically: ## Footnote A. Lower than sedentary individuals B. Equal to general population needs C. Slightly higher to support muscle repair and immune function D. Excessively high, similar to bodybuilders

C. Slightly higher to support muscle repair and immune function ## Footnote Endurance athletes need more protein than sedentary individuals for recovery.

Which of the following meals is best for post-exercise recovery? ## Footnote A. Toast with butter B. Chicken sandwich with fruit C. Black coffee and a banana D. Sports drink only

B. Chicken sandwich with fruit ## Footnote This meal provides both protein for muscle repair and carbohydrates for glycogen replenishment.

What is the recommended daily protein intake range for strength athletes (in g/kg body weight)? ## Footnote A. 0.8–1.0 B. 1.2–1.4 C. 1.6–2.0 D. 2.4–3.0

C. 1.6–2.0 ## Footnote Strength athletes require higher protein intake to support muscle growth.

Protein turnover refers to: ## Footnote A. The rate of carbohydrate digestion B. The number of amino acids consumed in a meal C. The continuous process of protein breakdown and synthesis D. The body's ability to store excess protein

C. The continuous process of protein breakdown and synthesis ## Footnote Protein turnover is vital for maintaining muscle mass.

Which of the following is a potential consequence of inadequate protein intake in athletes? ## Footnote A. Increased glycogen storage B. Improved oxygen capacity C. Muscle loss and slower recovery D. Enhanced fat metabolism

C. Muscle loss and slower recovery ## Footnote Insufficient protein affects recovery and muscle maintenance.

True or False: Excess protein is stored in the body for future use like fat and carbohydrates.

False ## Footnote The body does not store excess protein; it is either used or excreted.

True or False: Vegetarian athletes can meet protein needs through plant-based diets with proper planning.

True ## Footnote With careful planning, vegetarian diets can provide sufficient protein.

What is the main role of vitamins in sport performance? ## Footnote A. Provide energy during endurance activity B. Serve as coenzymes in metabolic reactions C. Increase muscle hypertrophy D. Neutralize protein breakdown

B. Serve as coenzymes in metabolic reactions ## Footnote Vitamins play crucial roles in energy production and metabolism.

Which vitamin is essential for calcium absorption and bone health? ## Footnote A. Vitamin A B. Vitamin C C. Vitamin D D. Vitamin E

C. Vitamin D ## Footnote Vitamin D is crucial for maintaining bone density and health.

Athletes who avoid dairy products may be at greater risk of deficiency in which vitamin? ## Footnote A. Vitamin B12 B. Vitamin D C. Vitamin A D. Vitamin K

B. Vitamin D ## Footnote Dairy is a primary source of Vitamin D, which is important for bone health.

Which group of vitamins plays a major role in energy metabolism? ## Footnote A. Fat-soluble vitamins B. Vitamin C complex C. B-complex vitamins D. Antioxidant vitamins

C. B-complex vitamins ## Footnote B vitamins are vital for converting food into energy.

Which of the following is a function of antioxidants such as vitamins C and E? ## Footnote A. Improve carbohydrate digestion B. Increase water absorption C. Protect cells from oxidative damage D. Promote fat storage

C. Protect cells from oxidative damage ## Footnote Antioxidants help mitigate damage caused by free radicals.

Excess intake of fat-soluble vitamins can lead to: ## Footnote A. Improved athletic performance B. Vitamin excretion in the urine C. Toxicity due to storage in the body D. Dehydration

C. Toxicity due to storage in the body ## Footnote Fat-soluble vitamins can accumulate and cause health issues if taken in excess.

Which vitamin is especially important for red blood cell formation? ## Footnote A. Vitamin D B. Vitamin B12 C. Vitamin C D. Vitamin E

B. Vitamin B12 ## Footnote Vitamin B12 is essential for producing healthy red blood cells.

A deficiency in which vitamin could lead to fatigue and impaired endurance performance? ## Footnote A. Vitamin B6 B. Vitamin K C. Vitamin A D. Vitamin E

C. Vitamin A ## Footnote Vitamin A is important for energy metabolism and endurance.

True or False: Water-soluble vitamins are stored in the body and rarely need replenishment.

False ## Footnote Water-soluble vitamins are not stored and must be regularly consumed.

True or False: Vitamin supplementation is always necessary for athletes to meet their micronutrient needs.

False ## Footnote Most athletes can meet their needs through a balanced diet.

Which mineral is most important for oxygen transport in the blood? ## Footnote A. Zinc B. Iron C. Calcium D. Sodium

B. Iron ## Footnote Iron is a key component of hemoglobin, which carries oxygen.

Which mineral plays a major role in bone health and muscle contraction? ## Footnote A. Phosphorus B. Iron C. Calcium D. Potassium

C. Calcium ## Footnote Calcium is essential for maintaining strong bones and proper muscle function.

Electrolytes are minerals that help regulate: ## Footnote A. Protein synthesis B. Hormone production C. Fluid balance and nerve impulses D. Vitamin absorption

C. Fluid balance and nerve impulses ## Footnote Electrolytes are crucial for hydration and nerve function.

What is a common symptom of iron deficiency in athletes? ## Footnote A. Muscle cramps B. Fatigue and poor endurance C. Night sweats D. Dehydration

B. Fatigue and poor endurance ## Footnote Iron deficiency can severely impact athletic performance.

Which mineral is lost in the greatest amount through sweat? ## Footnote A. Magnesium B. Calcium C. Sodium D. Iron

C. Sodium ## Footnote Sodium is the primary electrolyte lost during sweating.

Female endurance athletes are at greater risk for low levels of: ## Footnote A. Zinc B. Iron C. Phosphorus D. Selenium

B. Iron ## Footnote Women are more prone to iron deficiency, especially during endurance activities.

Which mineral deficiency is linked to impaired immune function and wound healing? ## Footnote A. Copper B. Zinc C. Chromium D. Magnesium

B. Zinc ## Footnote Zinc is essential for immune health and tissue repair.

What is the role of potassium in the body during exercise? ## Footnote A. Oxygen transport B. Muscle contraction and fluid balance C. Fat storage D. Carbohydrate digestion

B. Muscle contraction and fluid balance ## Footnote Potassium is vital for maintaining muscle function and hydration.

True or False: Calcium needs are lower in athletes because exercise strengthens bones on its own.

False ## Footnote Athletes still need adequate calcium to support bone health.

True or False: Mineral needs may increase with intense training due to losses in sweat and urine.

True ## Footnote Intense training can lead to increased mineral losses, necessitating higher intake.

What is the primary role of water in the body? ## Footnote A. Provide energy B. Regulate body temperature C. Store glycogen D. Support fat metabolism

B. Regulate body temperature ## Footnote Water is crucial for thermoregulation, especially during exercise.

Dehydration can impair athletic performance by: ## Footnote A. Increasing glycogen storage B. Reducing thermoregulation and endurance C. Enhancing muscle growth D. Improving focus and concentration

B. Reducing thermoregulation and endurance ## Footnote Dehydration negatively impacts the body's ability to cool itself and sustain performance.

How much water is generally recommended to be consumed per day for an average adult? ## Footnote A. 1-2 liters B. 2-3 liters C. 4-5 liters D. 6-7 liters

B. 2-3 liters ## Footnote Adequate hydration is essential for overall health and performance.

Which electrolyte helps maintain fluid balance and is lost most through sweat? ## Footnote A. Calcium B. Potassium C. Sodium D. Magnesium

C. Sodium ## Footnote Sodium is critical for hydration and is lost in significant amounts during sweating.

During prolonged exercise, what is the best way to replace lost fluids? ## Footnote A. Drink only water B. Drink a sports drink with electrolytes C. Drink tea or coffee D. Consume only solid foods

B. Drink a sports drink with electrolytes ## Footnote Sports drinks help replenish both fluids and electrolytes.

Which of the following is true about the role of sodium in hydration? ## Footnote A. Sodium is not necessary for hydration B. Sodium helps the body retain water and maintain fluid balance C. High sodium intake decreases fluid retention D. Sodium intake should be avoided during exercise

B. Sodium helps the body retain water and maintain fluid balance ## Footnote Sodium plays a key role in hydration and preventing dehydration.

What is the minimum amount of water recommended for an athlete to drink before exercise? ## Footnote A. 50–100 ml B. 200–300 ml C. 400–500 ml D. 1 liter

B. 200–300 ml ## Footnote Pre-exercise hydration is important for optimal performance.

Which of the following can occur due to excessive water consumption without electrolyte replenishment? ## Footnote A. Hypertension B. Hypernatremia C. Water intoxication or hyponatremia D. Weight gain

C. Water intoxication or hyponatremia ## Footnote Excessive water intake can dilute sodium levels and lead to serious health issues.

True or False: Athletes should avoid drinking water during exercise to prevent stomach discomfort.

False ## Footnote Staying hydrated during exercise is crucial for performance.

True or False: The amount of water needed varies depending on environmental conditions, exercise intensity, and individual factors.

True ## Footnote Hydration needs are influenced by various factors, including temperature and activity level.

What is the primary fuel source during prolonged, moderate-intensity endurance exercise? ## Footnote A. Protein B. Carbohydrates C. Fat D. Creatine

B. Carbohydrates ## Footnote Carbohydrates are the main energy source for moderate-intensity endurance activities.

Which of the following is the most important nutritional consideration for endurance athletes before an event? ## Footnote A. High-fat meal B. Carbohydrate-rich meal for glycogen loading C. Protein-heavy meal D. Fasting

B. Carbohydrate-rich meal for glycogen loading ## Footnote Pre-event nutrition focuses on maximizing glycogen stores.

For events lasting longer than 90 minutes, what is the recommended carbohydrate intake per hour? ## Footnote A. 10–20 g B. 20–40 g C. 30–60 g D. 70–100 g

C. 30–60 g ## Footnote This intake helps sustain energy levels during prolonged endurance activities.

Which of the following is a key advantage of carbohydrate loading? ## Footnote A. Reducing body fat B. Increasing glycogen stores for endurance performance C. Enhancing strength performance D. Improving short bursts of power

B. Increasing glycogen stores for endurance performance ## Footnote Carbohydrate loading is beneficial for enhancing endurance capacity.

The optimal timing for carbohydrate consumption after endurance exercise is: ## Footnote A. Immediately after exercise B. 1–2 hours post-exercise C. 3–4 hours post-exercise D. 5–6 hours post-exercise

B. 1–2 hours post-exercise ## Footnote Consuming carbohydrates within this window aids in recovery.

What is the role of protein in endurance exercise recovery? ## Footnote A. Replenish glycogen stores B. Help with muscle repair and recovery C. Prevent dehydration D. Increase aerobic capacity

B. Help with muscle repair and recovery ## Footnote Protein is crucial for repairing muscle damage post-exercise.

Which electrolyte is especially important to replace during long-duration endurance events in hot climates? ## Footnote A. Calcium B. Sodium C. Potassium D. Magnesium

B. Sodium ## Footnote Sodium losses through sweat must be replenished to maintain performance.

What is the recommended fluid intake during an endurance event? ## Footnote A. 50–100 ml per hour B. 200–400 ml per hour C. 500–750 ml per hour D. 1 liter per hour

B. 200–400 ml per hour ## Footnote This intake helps maintain hydration during prolonged activities.

True or False: Endurance athletes should avoid high-protein diets during periods of intense training to prevent muscle fatigue.

False ## Footnote Protein is important for recovery and muscle maintenance.

True or False: Drinking water alone during prolonged exercise is sufficient to maintain hydration and electrolyte balance.

False ## Footnote Electrolytes must also be replenished to avoid imbalances.

What is the primary goal of nutrition for strength athletes? ## Footnote A. Maximize fat loss B. Promote muscle growth and recovery C. Increase endurance capacity D. Enhance flexibility

B. Promote muscle growth and recovery ## Footnote Nutrition for strength athletes focuses on supporting muscle development.

Which nutrient is most critical for muscle repair and growth after strength training? ## Footnote A. Fat B. Carbohydrates C. Protein D. Water

C. Protein ## Footnote Protein intake is essential for recovery and muscle synthesis.

What is the recommended protein intake for strength athletes to support muscle building? ## Footnote A. 0.8–1.0 g/kg body weight B. 1.2–1.4 g/kg body weight C. 1.6–2.0 g/kg body weight D. 2.4–3.0 g/kg body weight

C. 1.6–2.0 g/kg body weight ## Footnote Higher protein intake is necessary for muscle growth.

Strength athletes typically consume a diet higher in which macronutrient to support their energy needs during intense training? ## Footnote A. Carbohydrates B. Fat C. Protein D. Fiber

A. Carbohydrates ## Footnote Carbohydrates provide the energy necessary for intense training sessions.

Which of the following meals is best for post-strength training recovery? ## Footnote A. A protein shake with simple sugars B. A carbohydrate-only snack C. A high-fat meal D. A salad with greens

A. A protein shake with simple sugars ## Footnote This meal supports muscle recovery by providing protein and carbohydrates.

The timing of protein intake after strength training should be: ## Footnote A. Immediately after exercise B. 30–60 minutes post-exercise C. 1–2 hours post-exercise D. Within 3–4 hours post-exercise

B. 30–60 minutes post-exercise ## Footnote Consuming protein shortly after training maximizes recovery benefits.

Which of the following is true regarding carbohydrate intake for strength athletes? ## Footnote A. Strength athletes do not need to prioritize carbohydrates B. Carbohydrates are essential for muscle growth and recovery C. Only endurance athletes need carbohydrates for energy D. Carbohydrates should be avoided after strength training

B. Carbohydrates are essential for muscle growth and recovery ## Footnote Carbohydrates support energy needs and recovery processes.

What role do creatine supplements play in strength training? ## Footnote A. Increase fat oxidation B. Enhance muscle protein synthesis C. Improve strength and power output D. Support hydration

C. Improve strength and power output ## Footnote Creatine supplementation can enhance performance in strength training.

True or False: Strength athletes need to consume more protein than endurance athletes to support muscle growth.

True ## Footnote Strength athletes typically require higher protein intake for muscle development.

True or False: Eating a large amount of protein right before sleep can help improve muscle recovery overnight.

True ## Footnote Consuming protein before sleep can aid muscle repair during rest.

Which of the following is a key consideration for nutrition in older adults? ## Footnote A. Increased need for carbohydrates B. Increased protein intake to maintain muscle mass C. High-fat diets for better bone health D. Decreased fluid needs

B. Increased protein intake to maintain muscle mass ## Footnote Older adults may require more protein to prevent muscle loss.

What is the role of protein in nutrition for strength athletes?

Enhance muscle protein synthesis, improve strength and power output, support hydration.

True or False: Strength athletes need to consume more protein than endurance athletes to support muscle growth.

True

True or False: Eating a large amount of protein right before sleep can help improve muscle recovery overnight.

True

Increased protein intake to maintain muscle mass.

When planning a diet for pregnant women, it is important to focus on: ## Footnote A. High protein intake to promote fetal growth B. Decreased calorie intake to prevent weight gain C. Adequate calcium and folate to support fetal development D. Limiting all fats

Adequate calcium and folate to support fetal development.

Which of the following is a special consideration for nutrition in adolescent athletes? ## Footnote A. A focus on low-calorie diets to prevent weight gain B. Ensuring sufficient iron and calcium to support growth and development C. Excessive protein intake for muscle growth D. Avoiding all carbohydrates during training

Ensuring sufficient iron and calcium to support growth and development.

Vegetarian athletes may need to ensure adequate intake of which nutrient? ## Footnote A. Vitamin C B. Vitamin B12 C. Vitamin A D. Vitamin E

Vitamin B12.

What is a nutritional challenge for female athletes related to the menstrual cycle? ## Footnote A. Increased protein needs B. Greater risk of iron deficiency C. Higher carbohydrate requirements D. Increased fat metabolism

Greater risk of iron deficiency.

Athletes with cystic fibrosis may require a higher intake of which macronutrient? ## Footnote A. Protein B. Carbohydrates C. Fat D. Fiber

Fat.

For athletes with diabetes, blood glucose control is crucial. This can be best managed by: ## Footnote A. Avoiding all sugars and carbohydrates B. Timing carbohydrate intake around exercise C. Focusing only on protein and fat intake D. Reducing fluid intake

Timing carbohydrate intake around exercise.

Children and adolescents involved in sports should focus on: ## Footnote A. High-calorie, high-fat diets B. Balanced meals with sufficient energy for growth and development C. Protein supplements to enhance muscle mass D. Avoiding carbohydrates to maintain lean body composition

Balanced meals with sufficient energy for growth and development.

True or False: Pregnant athletes need to consume significantly more calories than non-athletes for both maternal and fetal health.

True

True or False: Older adults can maintain muscle mass and strength with the same level of protein intake as younger adults.

False

The primary focus of nutrition for sports performance is to: ## Footnote A. Improve cognitive function B. Enhance energy availability and recovery C. Reduce muscle soreness D. Prevent all forms of injury

Enhance energy availability and recovery.

Which of the following is the best strategy for pre-competition nutrition? ## Footnote A. High-protein meal immediately before exercise B. High-carbohydrate meal 3–4 hours before competition C. Low-carbohydrate snack immediately before exercise D. Fasting to enhance fat-burning

High-carbohydrate meal 3–4 hours before competition.

Carbohydrate loading is typically used for which type of event? ## Footnote A. Short sprints (less than 30 minutes) B. Endurance events (greater than 90 minutes) C. Strength competitions D. High-intensity interval training

Endurance events (greater than 90 minutes).

The glycogen window for post-exercise recovery lasts for approximately: ## Footnote A. 15–30 minutes B. 30–60 minutes C. 1–2 hours D. 2–4 hours

30–60 minutes.

During prolonged exercise, what is the recommended carbohydrate intake to maintain performance? ## Footnote A. 10–20 g per hour B. 30–60 g per hour C. 60–90 g per hour D. 100–120 g per hour

30–60 g per hour.

What is a key consideration when choosing hydration strategies for athletes? ## Footnote A. Drink only when thirsty B. Ensure a balance of fluids and electrolytes to maintain performance C. Drink large quantities of water before competition D. Avoid any fluids containing sodium

Ensure a balance of fluids and electrolytes to maintain performance.

What is the effect of caffeine on exercise performance? ## Footnote A. Increases muscle protein synthesis B. Acts as a stimulant to improve endurance and focus C. Reduces oxygen consumption during intense activity D. Decreases fat oxidation during exercise

Acts as a stimulant to improve endurance and focus.

Creatine supplementation is primarily beneficial for athletes involved in: ## Footnote A. Long-distance running B. Endurance cycling C. Sprinting and strength training D. Yoga and Pilates

Sprinting and strength training.

True or False: Post-exercise recovery meals should contain both carbohydrates and protein to maximize glycogen storage and muscle repair.

True

True or False: Athletes who train at higher altitudes require less hydration due to reduced sweat production.

False

Chatgpt quiz Flashcards

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