Sports Nutrition Basics: Fueling Athletic Performance

Question 1

Which micronutrient is essential for the body to produce red blood cells?

Accepted Answer

Iron

Answer

Sodium

Answer

Calcium

Answer

Potassium

Question 2

Which of the following is a good source of **complete** protein, containing all the essential amino acids?

Accepted Answer

Eggs

Answer

Beans

Answer

Wheat

Answer

Rice

Question 3

What is the recommended daily intake of protein for athletes who engage in regular intense exercise?

Accepted Answer

1.2-1.7 grams per kilogram of body weight

Answer

0.8-1.2 grams per kilogram of body weight

Answer

1.7-2.2 grams per kilogram of body weight

Answer

2.2-2.7 grams per kilogram of body weight

Question 4

What is the role of glycogen in the body, particularly during physical activity?

Accepted Answer

Storing energy in the liver and muscles for quick release during exercise

Answer

Transporting oxygen to cells

Answer

Building and repairing tissues

Answer

Regulating blood sugar levels

Question 5

What is the **best** way to ensure adequate hydration during and after exercise?

Accepted Answer

Drink plenty of water before, during, and after exercise

Answer

Wait until you feel thirsty to drink

Answer

Drink only sports drinks with electrolytes

Answer

Avoid drinking caffeinated beverages

Question 6

Which of the following is NOT considered a macronutrient?

Accepted Answer

Vitamin A

Answer

Protein

Answer

Carbohydrate

Answer

Fat

Question 7

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

Accepted Answer

Providing energy

Answer

Building and repairing tissues

Answer

Transporting oxygen

Answer

Regulating body temperature

Question 8

Which of the following vitamins is vital for the production of healthy red blood cells?

Accepted Answer

Vitamin B12

Answer

Vitamin C

Answer

Vitamin D

Answer

Vitamin K

Question 9

What is the term for the body's process of converting food into usable energy?

Accepted Answer

Metabolism

Answer

Glycolysis

Answer

Krebs cycle

Answer

Electron transport chain

Question 10

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

Accepted Answer

Carbohydrates

Answer

Protein

Answer

Fats

Answer

Vitamins

Question 11

Which of the following is NOT a key principle of sports nutrition?

Accepted Answer

Supplementation is always necessary for athletes to enhance performance

Answer

Optimizing the intake of carbohydrates, protein, and fat (macronutrients)

Answer

Adequately hydrating before, during, and after physical activity

Answer

Prioritizing micronutrient intake, such as vitamins and minerals

Question 12

Which of the following is NOT a crucial macronutrient for athletic performance?

Accepted Answer

Vitamins

Answer

Protein

Answer

Carbohydrates

Answer

Fats

Question 13

What is the primary purpose of carbohydrates in a sports nutrition plan?

Accepted Answer

To provide energy during physical activity

Answer

To build and repair muscle tissue

Answer

To regulate fluid balance

Answer

To support the immune system

Question 14

Which of the following is a common type of sports drink?

Accepted Answer

Gatorade

Answer

Water

Answer

Orange juice

Answer

Black coffee

Question 15

What is the main function of vitamins and minerals in sports nutrition?

Accepted Answer

To regulate bodily functions

Answer

To provide energy

Answer

To build and repair tissues

Answer

To protect against infection

Question 16

What is the primary objective of a meal consumed before exercise?

Accepted Answer

To optimize glycogen stores

Answer

To provide immediate energy

Answer

To promote hydration

Answer

To reduce muscle soreness

Question 17

Which of the following vitamins is crucial for bone health?

Accepted Answer

Vitamin D

Answer

Vitamin A

Answer

Vitamin C

Answer

Vitamin E

Question 18

Which of the following food groups is known for its high fiber content?

Accepted Answer

Vegetables

Answer

Dairy products

Answer

Processed foods

Answer

Sugary drinks

Question 19

What is the body's preferred energy source during prolonged, low-intensity exercise?

Accepted Answer

Fatty acids

Answer

Glucose

Answer

Glycogen

Answer

Amino acids

Question 20

What is the primary benefit of consuming a carbohydrate-rich meal before a workout?

Accepted Answer

Improved energy levels

Answer

Reduced muscle damage

Answer

Enhanced focus

Answer

Increased endurance

Question 21

What is the ultimate goal of sports nutrition?

Accepted Answer

To optimize athletic performance

Answer

To manage weight

Answer

To improve general health

Answer

To enhance muscle growth

Question 22

Which macronutrient provides the MOST sustained energy for an athlete running a marathon?

Accepted Answer

Carbohydrates

Answer

Fats

Answer

Proteins

Question 23

What is NOT a primary function of protein in sports nutrition?

Accepted Answer

Providing quick energy for short bursts of exercise

Answer

Supporting hormone production

Answer

Maintaining a healthy immune system

Answer

Building and repairing muscle tissue

Question 24

What is the MOST important factor to consider when planning a pre-competition meal?

Accepted Answer

Timing of the meal before the event

Answer

The athlete's personal food preferences

Answer

Cost of the meal

Answer

Availability of specific ingredients

Question 25

Why is iron an important mineral for athletes?

Accepted Answer

It helps red blood cells carry oxygen to muscles

Answer

It provides energy for short bursts of activity

Answer

It strengthens bones and prevents fractures

Answer

It's a main component of muscle tissue

Question 26

Which of these foods has a HIGH glycemic index?

Accepted Answer

White bread

Answer

Wholegrain oats

Answer

Almonds

Question 27

Which nutrient is MOST important for muscle recovery and repair after intense exercise?

Accepted Answer

Protein

Answer

Fats

Answer

Vitamins

Answer

Carbohydrates

Question 28

What is the main role of electrolytes in sports nutrition?

Accepted Answer

Maintaining fluid balance and muscle function

Answer

Building and repairing muscle tissue

Answer

Breaking down fat for fuel

Answer

Providing energy for long periods of exercise

Question 29

What is the BEST way to prevent dehydration during a long workout?

Accepted Answer

Drink fluids regularly throughout the activity

Answer

Drink only water to avoid electrolyte imbalance

Answer

Wait until you feel thirsty to rehydrate

Answer

Avoid drinking to prevent stomach discomfort

Question 30

Which food is rich in complex carbohydrates?

Accepted Answer

Brown rice

Answer

Fruit juice

Answer

Honey

Answer

White bread