Nutrition for Exercise: Enhance Your Sports Performance

Question 1

During high-intensity exercise, which macronutrient is the body's main energy source?

Accepted Answer

Carbohydrates

Answer

Protein

Answer

Fat

Question 2

Which macronutrient is the primary source of energy during high-intensity exercise?

Accepted Answer

Carbohydrates

Answer

Proteins

Answer

Vitamins

Answer

Fats

Question 3

Why is hydration crucial for exercise?

Accepted Answer

It regulates body temperature, lubricates joints, and transports nutrients and oxygen

Answer

It reduces muscle soreness

Answer

It provides energy for muscles

Question 4

What is the recommended timing for carbohydrate consumption before exercise?

Accepted Answer

1-4 hours before

Answer

After exercise only

Answer

Immediately before

Answer

During exercise only

Question 5

Which of the following foods is a good source of complex carbohydrates that can provide sustained energy during exercise?

Accepted Answer

Brown rice

Answer

Candy bar

Answer

White bread

Question 6

What is the role of electrolytes in exercise?

Accepted Answer

They regulate fluid balance, muscle function, and nerve transmission

Answer

They reduce muscle soreness

Answer

They provide energy for muscles

Question 7

Which of the following combinations of nutrients is beneficial for enhancing recovery after intense exercise?

Accepted Answer

Protein and carbohydrates

Answer

Creatine

Answer

Caffeine

Question 8

What is the recommended water intake during prolonged exercise in hot conditions, in ounces every 15-20 minutes?

Accepted Answer

8-12

Answer

4-6

Answer

12-16

Question 9

Which of the following is a potential sign of overtraining in athletes?

Accepted Answer

Chronic fatigue and loss of motivation

Answer

Increased muscle mass

Answer

Improved performance

Question 10

Which energy system is primarily responsible for delivering energy during high-intensity exercise lasting less than 10 seconds?

Accepted Answer

Phosphocreatine

Answer

Aerobic

Answer

Oxidative

Answer

Glycolytic

Question 11

What is the recommended daily carbohydrate intake for athletes engaged in endurance exercise?

Accepted Answer

6-10 grams per kilogram of body weight

Answer

10-12 grams per kilogram of body weight

Answer

15-20 grams per kilogram of body weight

Answer

4-6 grams per kilogram of body weight

Question 12

Which of the following is a potential consequence of inadequate protein intake for athletes?

Accepted Answer

Reduced muscle protein synthesis

Answer

Increased fat storage

Answer

Enhanced immune function

Answer

Improved hydration status

Question 13

What is the primary function of fat in the body during low-intensity, prolonged exercise?

Accepted Answer

Long-term energy storage

Answer

Muscle contraction

Answer

Regulation of body temperature

Answer

Hormone production

Question 14

What is the recommended fluid intake for athletes during prolonged exercise in hot and humid conditions?

Accepted Answer

600-1200 ml per hour

Answer

Fluid intake should be minimized to prevent hyponatremia

Answer

Unlimited fluid intake is acceptable

Answer

200-400 ml per hour

Question 15

What is the primary role of carbohydrates in a recovery meal?

Accepted Answer

Replenishment of muscle glycogen stores

Answer

Repair of muscle tissue

Answer

Hydration of the body

Answer

Stimulation of protein synthesis

Question 16

Which of the following supplements has been shown to improve cognitive function during exercise?

Accepted Answer

Caffeine

Answer

Creatine

Answer

Whey protein

Answer

Sodium bicarbonate

Question 17

Which of the following is NOT a primary function of carbohydrates in the human body?

Accepted Answer

Providing structure to cells

Answer

Storing excess energy in the liver and muscles

Answer

Regulating blood sugar levels

Answer

Providing energy for the brain and muscles

Question 18

Which of the following statements accurately describes the role of protein in exercise?

Accepted Answer

It aids in muscle repair and recovery

Answer

It is the primary source of energy during high-intensity exercise

Answer

It is stored in the body as triglycerides

Answer

It helps regulate fluid balance in the body

Question 19

Which type of fat is crucial for consumption in a healthy diet?

Accepted Answer

Omega-3 fatty acids

Answer

Saturated fat

Answer

Cholesterol

Answer

Trans fat

Question 20

What is the advised daily intake of water for an active individual?

Accepted Answer

2-3 liters

Answer

0.5-1 liter

Answer

1 liter

Answer

4-5 liters

Question 21

Which of the following is an advantage of consuming sports drinks during exercise?

Accepted Answer

They can help maintain blood sugar levels

Answer

They can increase muscle mass

Answer

They can prevent muscle cramps

Answer

They can reduce body fat

Question 22

What is the optimal time to consume carbohydrates before exercise?

Accepted Answer

1-4 hours before

Answer

Immediately before

Answer

After exercise

Answer

During exercise

Question 23

Which nutrient is essential for building and repairing muscle tissue?

Accepted Answer

Protein

Answer

Vitamins

Answer

Fat

Answer

Carbohydrates

Question 24

What is the primary function of electrolytes in the body?

Accepted Answer

Regulating fluid balance

Answer

Building and repairing tissues

Answer

Providing energy

Answer

Transporting oxygen

Question 25

Which of the following foods is an excellent source of complex carbohydrates?

Accepted Answer

Brown rice

Answer

Candy

Answer

White bread

Answer

Fruit juice

Question 26

What is the recommended daily protein intake for an athlete?

Accepted Answer

1.2-2.0 grams per kilogram of body weight

Answer

0.8-1.0 grams per kilogram of body weight

Answer

2.5-3.0 grams per kilogram of body weight

Answer

0.5-0.7 grams per kilogram of body weight

Question 27

During a marathon, an athlete's primary energy source comes from which macronutrient?

Accepted Answer

Carbohydrates

Answer

Protein

Answer

Fat

Answer

Fiber

Question 28

Which of these is NOT a role of protein in relation to exercise?

Accepted Answer

Providing the most readily available energy source

Answer

Boosting the immune system

Answer

Supporting hormone production

Answer

Repairing and building muscle tissue

Question 29

Which type of fat is considered beneficial for heart health and can help reduce inflammation?

Accepted Answer

Unsaturated fat

Answer

Cholesterol

Answer

Saturated fat

Answer

Trans fat

Question 30

An ideal pre-exercise snack should have:

Accepted Answer

High carbohydrates, moderate protein, low fat

Answer

High protein, low carbohydrates, high fat

Answer

High fiber, low carbohydrates, low fat

Question 31

What is the main function of glycogen in the body?

Accepted Answer

Stored form of carbohydrates used for energy

Answer

Regulating blood sugar levels

Answer

Building muscle tissue

Answer

Insulating organs

Question 32

During a 2-hour training session, how much fluid should an athlete aim to consume?

Accepted Answer

Around 500 ml of fluids per hour

Answer

No fluid intake is necessary

Answer

1 liter of fluid per hour

Answer

Only water, no other drinks

Question 33

How does a balanced diet help with recovery after exercise?

Accepted Answer

Replenishes glycogen stores and repairs muscle tissue

Answer

Increases the risk of injury

Answer

Decreases muscle growth

Question 34

Which of these is a good source of complex carbohydrates for athletes?

Accepted Answer

Wholegrain bread

Answer

Candy bars

Answer

White bread

Answer

Soda

Question 35

Why is it important to avoid large amounts of saturated and trans fats before exercise?

Accepted Answer

They can slow digestion and reduce energy availability

Answer

They improve hydration

Answer

They increase muscle growth

Question 36

Which macronutrient is the primary energy source during intense exercise?

Accepted Answer

Carbohydrates

Answer

Fat

Answer

Protein

Question 37

How does dehydration negatively impact athletic performance?

Accepted Answer

Decreases blood volume, reducing oxygen delivery to muscles

Answer

Enhances thermoregulation during exercise

Answer

Increases muscle glycogen stores

Question 38

Which of the following is NOT a function of carbohydrates in the body?

Accepted Answer

Building and repairing muscle tissue

Answer

Fueling the central nervous system

Answer

Sparing protein breakdown for energy

Answer

Providing energy for physical activity

Question 39

What type of fat is considered heart-healthy and beneficial for athletes?

Accepted Answer

Unsaturated fat

Answer

Saturated fat

Answer

Trans fat

Answer

Cholesterol

Question 40

What is the primary role of electrolytes in sports drinks?

Accepted Answer

Replenish electrolytes lost through sweat

Answer

Delay muscle soreness and fatigue

Answer

Increase protein synthesis after exercise

Answer

Provide a quick source of energy

Question 41

A pre-event meal should primarily consist of:

Accepted Answer

Carbohydrates

Answer

Fat

Answer

Protein

Answer

Fiber

Question 42

Which of the following is a reliable indicator of adequate hydration?

Accepted Answer

Pale yellow urine color

Answer

Feeling thirsty

Answer

Infrequent urination

Answer

Dark yellow urine color

Question 43

Why is consuming protein after exercise important?

Accepted Answer

To repair and rebuild muscle tissue

Answer

To provide immediate energy

Answer

To improve cardiovascular health

Answer

To replenish glycogen stores

Question 44

What is the glycemic index (GI) of a food?

Accepted Answer

A measure of how quickly a food raises blood sugar levels

Answer

The amount of protein in a food

Answer

The total calorie content of a food