Nutritional Factors for Athletes: Master the Science of Sports Nutrition

Question 1

Which macronutrient plays a crucial role in providing immediate energy for high-intensity exercise, particularly in the initial stages of the activity?

Accepted Answer

Carbohydrates

Answer

Protein

Answer

Fat

Question 2

The primary function of carbohydrates in the body is to provide:

Accepted Answer

Energy

Answer

Muscle growth

Answer

Hormone regulation

Answer

Immune support

Question 3

Which type of protein is essential for building and repairing muscle tissue?

Accepted Answer

Complete proteins

Answer

Incomplete proteins

Answer

Whey proteins

Answer

Collagen

Question 4

Which vitamin is crucial for the absorption of calcium?

Accepted Answer

Vitamin D

Answer

Vitamin A

Answer

Vitamin C

Answer

Vitamin E

Question 5

Which of the following is a characteristic of a balanced diet for athletes?

Accepted Answer

Moderate in all macronutrients

Answer

High in carbohydrates and low in protein

Answer

High in protein and low in fats

Answer

Low in carbohydrates and high in saturated fats

Question 6

Which nutrient timing strategy is most effective for promoting muscle recovery after a workout?

Accepted Answer

Consuming carbohydrates and protein within 30-60 minutes of exercise

Answer

Consuming carbohydrates and protein within 1 hour of exercise

Answer

Consuming carbohydrates and protein within 2 hours of exercise

Answer

Consuming carbohydrates only within 30 minutes of exercise

Question 7

Which vitamin plays a CRUCIAL role in both energy metabolism and red blood cell production?

Accepted Answer

Vitamin B12

Answer

Vitamin A

Answer

Vitamin C

Answer

Vitamin D

Question 8

Which mineral is of VITAL importance for both bone health and muscle contraction?

Accepted Answer

Calcium

Answer

Iron

Answer

Magnesium

Answer

Potassium

Question 9

Which of the following is a widely recommended energy intake for endura
nce athletes during high-intensity training?

Accepted Answer

50-60% carbohydrates

Answer

30-40% carbohydrates

Answer

60-70% proteins

Answer

40-50% fats

Question 10

What is the main purpose of carbohydrates in the human body?

Accepted Answer

To provide energy for the body and physical activities.

Answer

To build and repair body tissues, such as muscles and bones.

Answer

To regulate body temperature and maintain fluid balance.

Answer

To boost the immune system and protect against infections.

Question 11

In endurance sports, why do athletes need a diet rich in carbohydrates?

Accepted Answer

Carbohydrates serve as an immediate energy source.

Answer

Carbohydrates restore lost electrolytes.

Answer

Carbohydrates aid in muscle development.

Question 12

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

Accepted Answer

Carbohydrates

Answer

Proteins

Answer

Fats

Answer

Vitamins

Question 13

Which specific amino acid is essential for facilitating muscle growth and repair?

Accepted Answer

Leucine

Answer

Glutamine

Answer

Creatine

Answer

Glucosamine

Question 14

Which vitamin is essential for absorption of iron and proper immune system function?

Accepted Answer

Vitamin C

Answer

Vitamin A

Answer

Vitamin D

Answer

Vitamin E

Question 15

Which of the following factors does NOT influence an athlete's nutritional needs?

Accepted Answer

Cultural background

Answer

Age

Answer

Gender

Answer

Workout intensity

Question 16

In sports nutrition, the concept of 'timing' refers to:

Accepted Answer

Consuming nutrients immediately before, during, and after workouts

Answer

Eating regular meals at specific times

Answer

Avoiding unhealthy foods before competitions

Answer

Hydrating adequately before and during exercise

Question 17

Which of the following is NOT an essential amino acid?

Accepted Answer

Glycine

Answer

Histidine

Answer

Leucine

Answer

Methionine

Question 18

Which type of fat is known for its anti-inflammatory properties?

Accepted Answer

Polyunsaturated fats

Answer

Monounsaturated fats

Answer

Saturated fats

Answer

Trans fats

Question 19

Which vitamin is necessary for the absorption of calcium?

Accepted Answer

Vitamin D

Answer

Vitamin A

Answer

Vitamin C

Answer

Vitamin E

Question 20

Which of the following is a deficiency symptom of iron?

Accepted Answer

Anemia

Answer

Night blindness

Answer

Osteoporosis

Answer

Pellagra

Question 21

Which macronutrient is primarily responsible for muscle repair and recovery after exercise?

Accepted Answer

Proteins

Answer

Carbohydrates

Answer

Fats

Answer

Vitamins

Question 22

Which nutritional strategy is designed to increase glycogen storage in the muscles before a competition?

Accepted Answer

Carb cycling

Answer

Glycogen depletion

Answer

Intermittent fasting

Answer

Ketogenic diet

Question 23

Which type of dietary supplement is typically used to enhance muscle growth and strength?

Accepted Answer

Creatine

Answer

Caffeine

Answer

Coenzyme Q10

Answer

Turmeric

Question 24

Which of the following is NOT a function of proteins in athletic performance?

Accepted Answer

Providing energy

Answer

Building and repairing muscle tissue

Answer

Regulating hormone production

Answer

Transporting nutrients and oxygen

Question 25

Which type of fat is essential for hormone production and brain function?

Accepted Answer

Omega-3 fatty acids

Answer

Saturated fats

Answer

Unsaturated fats

Answer

Trans fats

Question 26

Which vitamin is critical for red blood cell production and oxygen transport?

Accepted Answer

Vitamin B12

Answer

Vitamin A

Answer

Vitamin C

Answer

Vitamin D

Question 27

Which mineral is essential for muscle contraction and nerve function?

Accepted Answer

Potassium

Answer

Calcium

Answer

Iron

Answer

Sodium

Question 28

Which of the following is NOT a macronutrient?

Accepted Answer

Vitamins

Answer

Carbohydrates

Answer

Proteins

Answer

Fats

Question 29

What is the primary purpose of carbohydrates in the body?

Accepted Answer

Energy production

Answer

Muscle growth

Answer

Transport of oxygen

Answer

Function of the immune system

Question 30

Which of the following is the primary macronutrient used as fuel during prolonged exercise?

Accepted Answer

Carbohydrates

Answer

Vitamins

Answer

Fats

Answer

Proteins

Question 31

What is the main function of proteins in athletic performance?

Accepted Answer

Muscle growth and repair

Answer

Immune system support

Answer

Fat storage

Answer

Energy production

Question 32

Which vitamin is crucial for calcium absorption and bone health??

Accepted Answer

Vitamin D

Answer

Vitamin C

Answer

Vitamin A

Answer

Vitamin E

Question 33

Iron deficiency is a common nutritional issue among athletes. Which of the following is a potential consequence of this deficiency?

Accepted Answer

Fatigue and reduced endurance

Answer

Increased risk of injury

Answer

Muscle cramps

Answer

Weight gain

Question 34

Protein timing is an important consideration for athletes. When is the recommended time to consume protein after a workout to optimize muscle recovery?

Accepted Answer

Within 1-2 hours

Answer

Before bed

Answer

Immediately after

Answer

4-6 hours after

Question 35

How does the body utilize glycogen during exercise?

Accepted Answer

To generate glucose for energy

Answer

To store excess energy

Answer

To regulate blood sugar levels

Question 36

What is a key benefit of consuming a balanced diet that includes all major food groups?

Accepted Answer

Reduced risk of chronic diseases

Answer

Improved performance in all sports

Answer

Increased muscle mass

Answer

Weight loss

Question 37

To sustain energy during a marathon, which macronutrient should an athlete prioritize in their diet?

Accepted Answer

Carbohydrates

Answer

Fats

Answer

Proteins

Answer

Vitamins

Question 38

After a hard workout, a sprinter wants to quickly replenish their muscle glycogen stores. Which type of carbohydrate would be most helpful?

Accepted Answer

High Glycemic Index (GI) carbohydrates

Answer

Low Glycemic Index (GI) carbohydrates

Answer

Unsaturated fats

Answer

Dietary fiber

Question 39

Which of these is a key role of protein in athletic performance?

Accepted Answer

Muscle repair and growth

Answer

Providing immediate energy

Answer

Transporting oxygen

Answer

Regulating blood sugar

Question 40

An athlete experiencing frequent muscle cramps might be deficient in which mineral?

Accepted Answer

Electrolytes, particularly sodium and potassium

Answer

Vitamin C

Answer

Calcium

Answer

Iron

Question 41

Which vitamin is essential for the body to absorb calcium, a mineral important for bone health and injury prevention in athletes?

Accepted Answer

Vitamin D

Answer

Vitamin B12

Answer

Vitamin A

Answer

Vitamin K

Question 42

To increase their iron intake, which food would be the most effective for a rugby player?

Accepted Answer

Red meat

Answer

Olive oil

Answer

Sweet potatoes

Answer

Bananas

Question 43

What could be a negative consequence of an athlete consuming a diet high in saturated and trans fats?

Accepted Answer

Increased risk of heart disease and reduced cardiovascular efficiency

Answer

Enhanced energy levels

Answer

Improved muscle recovery

Question 44

What is a key consideration when creating a nutrition plan for an athlete?

Accepted Answer

Individualized needs based on sport, training intensity, and goals

Answer

Prioritizing weight loss above all else

Answer

Following a standardized diet for all athletes

Question 45

A swimmer experiencing fatigue and muscle soreness might be depleted in which nutrient?

Accepted Answer

Glycogen

Answer

Vitamin A

Answer

Iron

Answer

Calcium

Question 46

Which of these is NOT a recommended strategy for staying hydrated during exercise?

Accepted Answer

Drinking large amounts of water only after exercise

Answer

Drinking water regularly throughout the day

Answer

Consuming electrolyte-rich drinks during prolonged workouts