Comprehensive Final: Nutrient timing, supps, functional foods, diet and body comp, ED

Question 1

What is nutrient timing?

Answer 1

Planning your meals to match your training for max gains and recovery​

Question 2

What’s the “anabolic window”?

Answer 2

short period after working out where your body absorbs nutrients like a sponge, boosting muscle growth

Question 3

What’s an ergogenic supplement?

Answer 3

A supplement that boosts your workout game, helping you lift heavier, run faster, or recover better

Question 4

What are the three classes of supplements?

Answer 4

Class I (Effective): Backed by research.
Class II (Too Early to Tell): Promising but needs more research.
Class III (Ineffective): Studies show they don’t work

Question 5

What’s HMB good for?

Answer 5

Builds lean muscle and prevents breakdown by activating the mTOR pathway​

Question 6

Where does HMB come from?

Answer 6

It’s a byproduct of leucine, an essential amino acid​

Question 7

Is L-glutamine a performance booster?

Answer 7

Nah, it doesn’t do much for workouts but might help with recovery under specific conditions​

Question 8

What’s the main role of glutamine in the body?

Answer 8

It’s a fuel for immune cells and gut health

Question 9

Why do athletes love probiotics?

Answer 9

They can cut down on colds, boost gut health, and keep you in the game longer​

Question 10

Does CoQ10 improve performance?

Answer 10

Not really. It’s great for cell energy and as an antioxidant but doesn’t boost workouts much​

Question 11

Where can you find CoQ10 naturally?

Answer 11

Meat, fish, and oils like olive or grape seed oil​

Question 12

What does choline do during workouts?

Answer 12

Helps maintain nerve signals for muscle contractions, especially in long or intense exercises​

Question 13

What’s a good dietary source of choline?

Answer 13

Eggs, liver, peanuts, and milk

Question 14

What’s PS good for?

Answer 14

Improves mental focus, reduces stress, and helps athletes stay sharp during competitions​

Question 15

What makes PS unique?

Answer 15

It’s the only supplement with FDA approval for improving cognitive function​

Question 16

What’s a functional food?

Answer 16

Food with added benefits, like fortified snacks or energy drinks​

Question 17

How are functional foods different from supplements?

Answer 17

They look and taste like regular foods and are eaten as part of a normal diet​

Question 18

What makes energy drinks “functional”?

Answer 18

They’re loaded with caffeine, taurine, and other stuff to boost performance and mood​

Question 19

Is caffeine the main driver in energy drinks?

Answer 19

Yup

Question 20

What’s a nutraceutical?

Answer 20

A food extract like fish oil or green tea, taken in medicinal doses for health benefits​

Question 21

Why is functional food research tricky?

Answer 21

Studies often have small sample sizes, poor control groups, and weak methods.​

Question 22

Are functional foods always safe?

Answer 22

Not always—safety claims aren’t always backed by solid science.

Question 23

What’s energy balance?

Answer 23

Calories in = calories out. Key to maintaining body weight​.

Question 24

How do macronutrients fit into energy balance?

Answer 24

Carbs, fats, and proteins supply the energy we burn

Question 25

What’s TEF?

Answer 25

The energy your body burns digesting food. Protein has the highest TEF​

Question 26

How does TEF vary by macronutrient?

Answer 26

Protein: 20-25%, Carbs: 5-10%, Fat: 2-3%

Question 27

Why are carbs the MVP for athletes?

Answer 27

They’re the fastest energy source for working muscles

Question 28

What’s better for performance: high-carb or low-carb?

Answer 28

High-carb diets boost endurance; low-carb diets increase fat burn but may hurt energy​

Question 29

How does protein help with weight loss?

Answer 29

It keeps you full longer and boosts calorie burn through digestion​

Question 30

What’s the thermic effect of protein?

Answer 30

A whopping 20-25%, way higher than carbs or fats

Question 31

Why does fat get a bad rap?

Answer 31

It’s calorie-dense and easy to store if you overeat

Question 32

What’s macronutrient manipulation?

Answer 32

Tweaking your carb, fat, and protein intake to hit body composition goals​

Question 33

What’s a common macro split?

Answer 33

50% carbs, 30% fats, 20% protein—but it depends on your goals

Question 34

What’s the Mediterranean diet and what's it good for?

Answer 34

Lots of veggies, nuts, fish, and olive oil. Less red meat and processed foods and Heart health, reduced diabetes risk, and overall well-being​

Question 35

How do low-carb diets help with fat loss?

Answer 35

They lower insulin, ramp up fat oxidation, and reduce hunger

Question 36

What’s the trade-off with low-carb diets?

Answer 36

Less energy for intense workouts​

Question 37

What’s normal eating?

Answer 37

Balanced and flexible – eating when hungry, stopping when full, with room for the occasional cheat meal​

Question 38

What’s disordered eating?

Answer 38

A stricter, less flexible pattern, often focused on weight and appearance

Question 39

What’s the difference between normal and disordered eating for athletes?

Answer 39

Normal eating matches calorie needs; disordered eating means undereating or over-focusing on calorie control

Question 40

What defines an eating disorder?

Answer 40

A big deviation from normal eating with psychological struggles like body image issues​

Question 41

Name three types of eating disorders.

Answer 41

Anorexia nervosa, bulimia nervosa, and binge eating disorder

Question 42

What are key traits of anorexia nervosa?

Answer 42

Extreme fear of weight gain, refusal to maintain a healthy weight, and distorted body image​

Question 43

What’s a physical sign of anorexia in women?

Answer 43

Missing three or more menstrual cycles (amenorrhea)

Question 44

What’s bulimia nervosa?

Answer 44

Cycles of binge eating followed by purging (vomiting, laxatives, or over-exercising)​

Question 45

What’s EDNOS?

Answer 45

Harmful eating behaviors that don’t fully meet criteria for anorexia or bulimia​

Question 46

What’s an example of EDNOS?

Answer 46

Purging after eating small amounts of food, like two cookies​

Question 47

What’s anorexia athletica?

Answer 47

Extreme weight loss driven by performance goals, not appearance​

Question 48

Who should treat athletes with eating disorders?

Answer 48

A team: doctor, psychologist, and dietitian with experience in disordered eating

Question 49

What sports have high eating disorder risk?

Answer 49

Gymnastics, running, wrestling, and figure skating​