Nutrition for Sport: Master the Fuel for Athletic Performance

Question 1

What is the primary function of carbohydrates in the human body?

Accepted Answer

To provide energy

Answer

To build and repair tissues

Answer

To regulate body processes

Answer

To transport oxygen

Question 2

Which type of protein plays a crucial role in muscle growth and repair?

Accepted Answer

Whey protein

Answer

Soy protein

Answer

Casein protein

Answer

Collagen protein

Question 3

According to recommended guidelines, what is the approximate protein intake range for athletes per kilogram of body weight?

Accepted Answer

1.2-1.7 grams

Answer

0.8-1.2 grams

Answer

1.7-2.0 grams

Answer

Over 2.0 grams

Question 4

Which of the following is NOT a macronutrient essential for the human body?

Accepted Answer

Vitamins

Answer

Carbohydrates

Answer

Proteins

Answer

Fats

Question 5

Which micronutrient plays a crucial role in facilitating iron absorption?

Accepted Answer

Vitamin C

Answer

Vitamin D

Answer

Vitamin B12

Answer

Calcium

Question 6

During physical activity, what is the primary function of carbohydrates?

Accepted Answer

Providing a source of energy

Answer

Repairing and building muscle tissue

Answer

Supporting the immune system

Answer

Regulating hormone production

Question 7

For endurance athletes, what is the recommended daily protein intake per kilogram of body weight?

Accepted Answer

1.2-1.7g

Answer

0.8-1.2g

Answer

1.7-2.2g

Answer

2.2-2.7g

Question 8

Which type of fat is essential for human health and cannot be produced by the body?

Accepted Answer

Polyunsaturated fat

Answer

Saturated fat

Answer

Trans fat

Answer

Monounsaturated fat

Question 9

Which of the following is NOT a macronutrient essential for athletes?

Accepted Answer

Vitamins

Answer

Carbohydrates

Answer

Protein

Answer

Fat

Question 10

Which of the following is NOT a macronutrient essential for athletes' diets?

Accepted Answer

Fiber

Answer

Carbohydrates

Answer

Protein

Answer

Fat

Question 11

During high-intensity exercise, which macronutrient serves as the body's primary energy source?

Accepted Answer

Carbohydrates

Answer

Proteins

Answer

Fats

Answer

Micronutrients

Question 12

An athlete engaged in moderate-intensity exercise should consume approximately how much fluid daily?

Accepted Answer

2-3 liters

Answer

1-2 liters

Answer

3-4 liters

Answer

Over 4 liters

Question 13

To increase carbohydrate reserves prior to a competition, which dietary approach is recommended?

Accepted Answer

High-carbohydrate, low-fat diet

Answer

High-fat, low-carbohydrate diet

Answer

Moderate-protein, moderate-carbohydrate diet

Answer

Low-carbohydrate, high-protein diet

Question 14

In the process of glycogenolysis, what is the liver's primary function?

Accepted Answer

Breaking down glycogen into glucose

Answer

Storing glucose as glycogen

Answer

Regulating blood sugar levels

Answer

Producing insulin

Question 15

Which of the following hydration strategies is the most appropriate for endurance athletes performing prolonged exercise in hot conditions?

Accepted Answer

Alternating between water and sports drinks

Answer

Drinking large volumes of water at once

Answer

Drinking small amounts of sports drinks throughout exercise

Answer

Waiting until after exercise to rehydrate

Question 16

What is the optimal timing of the pre-exercise meal for endurance athletes?

Accepted Answer

3-4 hours before the event

Answer

2-3 hours before the event

Answer

4-5 hours before the event

Answer

5-6 hours before the event

Question 17

Which of the following is NOT considered a macronutrient?

Accepted Answer

Minerals

Answer

Carbohydrates

Answer

Proteins

Answer

Fats

Question 18

Which type of carbohydrate is the body's primary source of energy during high-intensity exercise?

Accepted Answer

Glucose

Answer

Starch

Answer

Cellulose

Answer

Fructose

Question 19

Which vitamin is essential for the absorption of calcium and bone health?

Accepted Answer

Vitamin D

Answer

Vitamin A

Answer

Vitamin B12

Answer

Vitamin K

Question 20

What is the primary storage form of glucose in the body?

Accepted Answer

Glycogen

Answer

Starch

Answer

Cellulose

Answer

Fructose

Question 21

Which of the following is NOT an advantage of a balanced diet for athletes?

Accepted Answer

Increased susceptibility to illness

Answer

Improved performance

Answer

Reduced risk of injury

Answer

Enhanced recovery

Question 22

What is the process by which the body converts glucose into energy without oxygen called?

Accepted Answer

Anaerobic respiration

Answer

Glycolysis

Answer

Gluconeogenesis

Answer

Aerobic respiration

Question 23

Which of the following is categorized as a macronutrient?

Accepted Answer

Carbohydrates

Answer

Vitamins

Answer

Sodium

Answer

Calcium

Question 24

Which of the following is a good source of electrolytes for athletes to consume?

Accepted Answer

运动饮料

Answer

果汁

Answer

能量胶

Answer

蛋白质奶昔

Question 25

Creatine补充剂的主要目的是什么?

Accepted Answer

提高功率输出

Answer

增加肌肉质量

Answer

提高耐力

Answer

减少恢复时间

Question 26

What is the primary function of iron in the body?

Accepted Answer

氧气运输

Answer

能量产生

Answer

肌肉收缩

Answer

免疫功能

Question 27

Which vitamin is essential for an athlete's energy production, red blood cell formation, and bone strength?

Accepted Answer

Vitamin B12

Answer

Vitamin A

Answer

Vitamin C

Answer

Vitamin E

Question 28

Which of the following is **not** a primary function of carbohydrates in the body?

Accepted Answer

Promoting cell growth and differentiation

Answer

Providing energy for physical activity

Answer

Sparing protein for muscle growth and repair

Answer

Regulating blood sugar levels

Question 29

Which macronutrient is essential for building and repairing muscle tissue?

Accepted Answer

Protein

Answer

Carbohydrates

Answer

Fats

Answer

Vitamins

Question 30

Which of the following is a good source of both soluble and insoluble fiber?

Accepted Answer

Brown rice

Answer

White bread

Answer

Pasta

Answer

Bananas

Question 31

What is the recommended daily intake of protein for athletes?

Accepted Answer

1.7-2.2 grams per kilogram of body weight

Answer

1.2-1.7 grams per kilogram of body weight

Answer

2.2-2.7 grams per kilogram of body weight

Answer

Over 3 grams per kilogram of body weight

Question 32

After a long endurance race, an athlete needs to replenish their glycogen stores. Which food option would be most beneficial for this?

Accepted Answer

Pasta with tomato sauce

Answer

Fruit salad

Answer

Tuna salad sandwich

Answer

Grilled chicken breast with salad

Question 33

Which micronutrient is essential for the body to absorb iron from plant-based foods?

Accepted Answer

Vitamin C

Answer

Sodium

Answer

Calcium

Answer

Vitamin D

Question 34

An athlete training in hot weather needs to prevent dehydration. Which strategy is most effective?

Accepted Answer

Drink fluids regularly throughout the day, even when not thirsty.

Answer

Only drink water during training.

Answer

Wait until thirsty to drink.

Question 35

A swimmer wants to increase their intake of omega-3 fatty acids. Which food would be a good source?

Accepted Answer

Salmon

Answer

Chicken breast

Answer

Bananas

Answer

White rice

Question 36

Which of these is NOT a benefit of a balanced diet for athletes?

Accepted Answer

Increased risk of injury

Answer

Improved recovery from training

Answer

Enhanced performance

Question 37

A football player aims to gain muscle mass. Which dietary strategy would be most effective?

Accepted Answer

Consume adequate protein and calories, with a focus on resistance training.

Answer

Increase fat intake for energy.

Answer

Reduce carbohydrate intake to promote fat loss.

Question 38

Which of the following is a reliable source of evidence-based information about nutrition for sports?

Accepted Answer

The British Journal of Sports Medicine

Answer

A personal trainer's website

Answer

An online forum

Answer

A popular fitness magazine

Question 39

A marathon runner is looking to optimize their pre-race meal. Which of the following options would provide the MOST suitable source of energy?

Accepted Answer

Bowl of oatmeal with berries and nuts

Answer

Large salad with grilled salmon

Answer

Chicken breast with steamed vegetables

Question 40

Which of the following micronutrients is particularly important for athletes due to its role in oxygen transport?

Accepted Answer

Iron

Answer

Calcium

Answer

Vitamin D

Answer

Potassium

Question 41

During intense exercise, the body's primary fuel source is:

Accepted Answer

Carbohydrates

Answer

Proteins

Answer

Fats

Question 42

An athlete experiencing muscle cramps and fatigue after training might be deficient in:

Accepted Answer

Electrolytes

Answer

Protein

Answer

Vitamin C

Question 43

Which of the following foods would be LEAST beneficial for an athlete aiming to increase their protein intake for muscle recovery?

Accepted Answer

White rice

Answer

Lentil soup

Answer

Grilled chicken

Answer

Greek yogurt

Question 44

What is the recommended daily protein intake for an endurance athlete?

Accepted Answer

1.2 - 1.7 grams per kilogram of body weight

Answer

0.8 grams per kilogram of body weight

Answer

2.0 - 2.5 grams per kilogram of body weight

Answer

3.0 grams per kilogram of body weight

Question 45

Dehydration can significantly impact athletic performance. Which of the following is an EARLY sign of dehydration?

Accepted Answer

Thirst

Answer

Muscle cramps

Answer

Dizziness

Answer

Rapid heartbeat

Question 46

Creatine supplementation is MOST likely to benefit athletes participating in which type of activity?

Accepted Answer

High-intensity weight training

Answer

Long-distance running

Answer

Yoga

Answer

Golf

Question 47

A vegan athlete needs to ensure adequate intake of which of the following nutrients, which can be harder to obtain on a plant-based diet?

Accepted Answer

Vitamin B12

Answer

Vitamin C

Answer

Carbohydrates

Answer

Fiber

Question 48

Which strategy is MOST effective for an athlete to optimize their post-workout recovery nutrition?

Accepted Answer

Consume a combination of carbohydrates and protein within 2 hours of finishing exercise

Answer

Wait at least 3 hours after exercise before consuming any food

Answer

Focus solely on protein intake, disregarding carbohydrates