Pre-Exercise Nutrition: Fueling Your Workouts for Optimal Performance

Question 1

For athletes preparing for a high-intensity workout, what's the recommended protein intake per kilogram of body weight?

Accepted Answer

1.2-2.0g/kg

Answer

0.8-1.2g/kg

Answer

2.0-2.5g/kg

Answer

2.5-3.0g/kg

Question 2

Which type of protein is most beneficial for promoting muscle recovery after exercise?

Accepted Answer

Whey

Answer

Casein

Answer

Soy

Answer

Plant-based

Question 3

Which of the following is NOT a recommended pre-exercise snack option?

Accepted Answer

Candy bar

Answer

Banana

Answer

Energy bar

Answer

Sports drink

Question 4

During intense exercise lasting less than 10 seconds, which is the primary fuel source for energy?

Accepted Answer

Phosphocreatine

Answer

Carbohydrates stored as glycogen

Answer

Fat stored as triglycerides

Answer

Ketone bodies

Question 5

For pre-exercise supplementation, which type of protein is recommended to stimulate muscle protein synthesis?

Accepted Answer

Whey protein

Answer

Casein protein

Answer

Soy protein

Answer

Collagen protein

Question 6

During moderate-intensity, hour-long exercise, what is the advised fluid intake?

Accepted Answer

500-750ml

Answer

250-500ml

Answer

750-1000ml

Answer

1000-1250ml

Question 7

Which of the following foods is a good source of complex carbohydrates for pre-exercise nutrition?

Accepted Answer

Brown rice

Answer

White bread

Answer

Fruit juice

Answer

Candy

Question 8

In pre-exercise nutrition, what is the primary function of electrolytes?

Accepted Answer

Regulating fluid balance in the body

Answer

Enhancing muscle contractions

Answer

Regulating body temperature

Answer

Providing energy

Question 9

Which of the following is NOT a potential benefit of consuming a high-carbohydrate meal before exercise?

Accepted Answer

Reduced risk of gastrointestinal distress

Answer

Increased muscle glycogen storage

Answer

Enhanced endurance performance

Answer

Accelerated recovery after exercise

Question 10

What is the primary objective of consuming a pre-exercise meal or snack?

Accepted Answer

Optimizing energy stores for exercise

Answer

Hydrating the body

Answer

Improving mental focus

Answer

Reducing muscle soreness

Question 11

What is the optimal timing for consuming a pre-exercise meal?

Accepted Answer

1-2 hours before exercise

Answer

3-4 hours before exercise

Answer

Immediately before exercise

Answer

More than 4 hours before exercise

Question 12

Which of the following proteins is essential for muscle growth and repair?

Accepted Answer

Whey

Answer

Collagen

Answer

Albumin

Answer

Creatine

Question 13

Which of the following factors does NOT affect the glycemic index of a food?

Accepted Answer

Fat content

Answer

Fiber content

Answer

Cooking method

Answer

Type of carbohydrate

Question 14

What is the primary function of electrolytes in pre-exercise nutrition?

Accepted Answer

Regulating fluid balance and muscle function

Answer

Promoting muscle contractions

Answer

Providing energy

Answer

Reducing fatigue

Question 15

What is the role of caffeine in pre-exercise nutrition?

Accepted Answer

Enhancing alertness and focus

Answer

Improving endurance performance

Answer

Reducing muscle soreness

Answer

Promoting recovery

Question 16

Which of the following is not a primary goal of pre-exercise nutrition?

Accepted Answer

Increasing body weight

Answer

Optimizing energy stores

Answer

Improving hydration status

Question 17

Consuming a high-carbohydrate meal approximately 3-4 hours before exercise is an effective strategy for maximizing carbohydrate availability due to:

Accepted Answer

Glycogen sparing effect

Answer

Increased fatty acid oxidation

Answer

Enhanced blood glucose levels

Answer

Insulin release

Question 18

Which of the following hydration recommendations is appropriate for pre-exercise?

Accepted Answer

Consume 500-750ml of fluid 2-3 hours before exercise

Answer

Hydrate only when thirsty during exercise

Answer

Drink large amounts of water immediately before exercise

Question 19

Excess protein intake before exercise may result in:

Accepted Answer

Gastrointestinal distress

Answer

Improved glycogen storage

Answer

Enhanced muscle protein synthesis

Question 20

Which food option is suitable as a pre-exercise snack consumed 1-2 hours before training?

Accepted Answer

Banana with peanut butter

Answer

Steak with fries

Answer

Salad with grilled chicken

Question 21

Why is it crucial to consider individual needs when planning pre-exercise nutrition strategies?

Accepted Answer

Exercise intensity, tolerances, and allergies can vary considerably among individuals

Answer

All athletes require identical macronutrient ratios

Answer

Age and gender alone determine pre-exercise nutrition requirements

Question 22

A potential consequence of inadequate pre-exercise nutrition could be:

Accepted Answer

Diminished performance and increased risk of fatigue

Answer

Enhanced recovery

Answer

Improved concentration

Answer

Boosted immune function