Carbohydrates for Athletes: Fueling Performance and Recovery

Question 1

Which of the following foods is a good source of complex carbohydrates?

Accepted Answer

Whole-grain bread

Answer

White bread

Answer

Fruit juice

Answer

Candy

Question 2

Which of the following is an example of a high-glycemic index carbohydrate?

Accepted Answer

White rice

Answer

Whole-wheat bread

Answer

Fruit

Answer

Beans

Question 3

Which of the following is NOT a type of carbohydrate?

Accepted Answer

Protein

Answer

Glucose

Answer

Starch

Answer

Fiber

Question 4

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

Accepted Answer

Promoting muscle growth

Answer

Providing energy

Answer

Aiding in recovery

Answer

Improving endurance

Question 5

Which type of carbohydrate is broken down and absorbed most rapidly by the body?

Accepted Answer

Glucose

Answer

Starch

Answer

Glycogen

Answer

Fructose

Question 6

What is the recommended daily carbohydrate intake range for an athlete?

Accepted Answer

1.2-2.0 grams per kilogram of body weight

Answer

1.0-1.2 grams per kilogram of body weight

Answer

2.0-3.0 grams per kilogram of body weight

Answer

More than 3.0 grams per kilogram of body weight

Question 7

Which of the following foods is a good source of complex carbohydrates?

Accepted Answer

Brown rice

Answer

White bread

Answer

Candy

Answer

Fruit juice

Question 8

What is the physiological process by which excess glucose is converted to glycogen and stored in the body?

Accepted Answer

Glycogenesis

Answer

Glycolysis

Answer

Gluconeogenesis

Answer

Lipogenesis

Question 9

What is the main role of insulin in carbohydrate metabolism?

Accepted Answer

To store glucose as glycogen in the liver and muscles

Answer

To lower blood sugar levels

Answer

To raise blood sugar levels

Answer

To break down glycogen into glucose

Question 10

Which of the following is a potential consequence of carbohydrate depletion during prolonged exercise?

Accepted Answer

Both fatigue and increased risk of injury

Answer

Fatigue and reduced performance

Answer

Increased risk of injury

Answer

Neither fatigue nor increased risk of injury

Question 11

Which of the following is the primary fuel source for the human body during physical activity?

Accepted Answer

Carbohydrates

Answer

Proteins

Answer

Fats

Answer

Minerals

Question 12

Which type of carbohydrate is broken down and absorbed most rapidly?

Accepted Answer

Glucose

Answer

Starch

Answer

Glycogen

Answer

Fructose

Question 13

Which of the following is a good source of complex carbohydrates?

Accepted Answer

Brown rice

Answer

White bread

Answer

Fruit juice

Answer

Candy

Question 14

True or False: The body can store excess carbohydrates as glycogen in the liver and muscles.

Accepted Answer

True

Answer

False

Question 15

Which hormone plays a crucial role in regulating blood glucose levels?

Accepted Answer

Insulin

Answer

Glucagon

Answer

Adrenaline

Answer

Testosterone

Question 16

How does the body primarily use carbohydrates during exercise?

Accepted Answer

Converts them to ATP for energy

Answer

Stores them as fat

Answer

Builds muscle tissue

Answer

Regulates electrolyte balance

Question 17

Which macronutrient is the primary energy source for athletic performance?

Accepted Answer

Carbohydrates

Answer

Proteins

Answer

Fats

Answer

Vitamins

Question 18

Identify the carbohydrate that is stored in muscles and liver, releasing energy rapidly during exercise.

Accepted Answer

Glycogen

Answer

Glucose

Answer

Starch

Answer

Fructose

Question 19

Which type of carbohydrate intake is recommended before exercise to maximize energy reserves?

Accepted Answer

A combination of simple and complex carbohydrates

Answer

Simple carbohydrates (e.g., glucose, fructose)

Answer

Complex carbohydrates (e.g., starch, whole grains)

Answer

High-protein meals

Question 20

How should an athlete adjust their carbohydrate intake based on the intensity and duration of their exercise?

Accepted Answer

Increase carbohydrate intake for longer, higher intensity exercise.

Answer

Decrease carbohydrate intake for shorter, lower intensity exercise.

Answer

Carbohydrate intake should not be adjusted based on exercise intensity and duration.

Answer

It is unnecessary to consume carbohydrates during exercise.

Question 21

What process converts excess carbohydrates into fat?

Accepted Answer

Lipogenesis

Answer

Glycogenesis

Answer

Glycolysis

Answer

Ketosis

Question 22

Which of the following is a good source of complex carbohydrates?

Accepted Answer

Brown rice

Answer

White bread

Answer

Candy bar

Answer

Fruit juice

Question 23

Which of the following is the primary role of carbohydrates in physical performance?

Accepted Answer

Providing energy

Answer

Building muscle

Answer

Lubricating joints

Answer

Aiding digestion

Question 24

In what way do carbohydrates contribute to recovery after exercise?

Accepted Answer

They replenish glycogen stores in muscles.

Answer

They stimulate protein synthesis.

Answer

They reduce inflammation.

Answer

They improve sleep quality.

Question 25

Which of these is NOT a suitable carbohydrate source for athletes?

Accepted Answer

Sugar-sweetened drinks

Answer

Brown rice

Answer

Whole-wheat bread

Answer

Oatmeal

Question 26

How can athletes optimize their carbohydrate intake before competition?

Accepted Answer

Consume a high-carbohydrate meal 3-4 hours before.

Answer

Consume a low-carbohydrate meal 1-2 hours before.

Answer

Consume a moderate-carbohydrate meal immediately before.

Answer

Avoid consuming any carbohydrates before competition.

Question 27

What is the significance of electrolytes in carbohydrate metabolism?

Accepted Answer

They regulate fluid balance and muscle function.

Answer

They enhance the absorption of carbohydrates.

Answer

They reduce the risk of dehydration.

Answer

They increase the rate of glycogen synthesis.

Question 28

Which of the following is the primary function of carbohydrates in athletic performance?

Accepted Answer

Providing energy

Answer

Repairing muscle tissue

Answer

Regulating fluid balance

Answer

Boosting the immune system

Question 29

Which type of carbohydrate is broken down rapidly to provide energy during intense exercise?

Accepted Answer

Glucose

Answer

Glycogen

Answer

Fructose

Answer

Starch

Question 30

During high-intensity exercise, which energy system is primarily used by the body?

Accepted Answer

Glycolytic system

Answer

Oxidative system

Answer

Phosphagen system

Answer

Lactic acid system

Question 31

Which of the following foods has a high glycemic index?

Accepted Answer

White bread

Answer

Oatmeal

Answer

Brown rice

Answer

Beans

Question 32

What is the recommended carbohydrate intake range for athletes training for an endurance event?

Accepted Answer

12-15 grams per kilogram of body weight per day

Answer

5-10 grams per kilogram of body weight per day

Answer

10-12 grams per kilogram of body weight per day

Answer

15-20 grams per kilogram of body weight per day

Question 33

Which of the following is the body's main source of energy during physical activity?

Accepted Answer

Carbohydrates

Answer

Protein

Answer

Fats

Answer

Minerals

Question 34

How does the body primarily store excess carbohydrates?

Accepted Answer

As glycogen in the liver and muscles

Answer

As fat in adipose tissue

Answer

As protein in muscles

Answer

As glucose in the bloodstream

Question 35

What is the primary role of carbohydrates in the recovery process following exercise?

Accepted Answer

To replenish depleted glycogen stores

Answer

To alleviate muscle soreness

Answer

To promote protein synthesis

Answer

To improve sleep quality

Question 36

Which type of carbohydrate is known for its rapid absorption and ability to provide a quick energy source?

Accepted Answer

Simple carbohydrates

Answer

Complex carbohydrates

Answer

Dietary fibre

Answer

Glycogen

Question 37

Which of the following is the primary role of carbohydrates in athletic performance?

Accepted Answer

Providing energy as the primary fuel source

Answer

Building and repairing tissues

Answer

Regulating body temperature

Answer

Enhancing muscle contraction

Question 38

Which type of carbohydrate is more readily available for quick energy release?

Accepted Answer

Glucose

Answer

Starch

Answer

Fiber

Answer

Fructose

Question 39

How can athletes optimize glycogen replenishment after exercise?

Accepted Answer

Consuming carbohydrates within 30 minutes of exercise

Answer

Resting for several days

Answer

Taking caffeine supplements

Answer

Drinking large amounts of water

Question 40

Which food source is a good example of a complex carbohydrate?

Accepted Answer

Brown rice

Answer

White bread

Answer

Jelly beans

Answer

Fruit juice

Question 41

How does the glycemic index (GI) of carbohydrates affect their release into the bloodstream?

Accepted Answer

Low GI carbohydrates release glucose more slowly than high GI carbohydrates

Answer

High GI carbohydrates release glucose more slowly than low GI carbohydrates

Answer

GI has no impact on the rate of glucose release

Answer

GI is only relevant for type 1 diabetes

Question 42

**Which of the following is the primary function of carbohydrates during athletic performance?**

Accepted Answer

Providing energy

Answer

Promoting muscle growth

Answer

Supporting immune function

Answer

Regulating fluid balance

Question 43

**Which type of carbohydrate is broken down and absorbed most rapidly?**

Accepted Answer

Simple carbohydrates (e.g., glucose, fructose)

Answer

Polysaccharides (e.g., starch, glycogen)

Answer

Dietary fiber

Answer

Resistant starch

Question 44

**How does glycogen contribute to an athlete's performance?**

Accepted Answer

Stores glucose for quick release of energy during exercise

Answer

Helps in protein synthesis

Answer

Promotes hydration

Answer

Enhances fat metabolism

Question 45

**Which factors can influence the rate of carbohydrate absorption?**

Accepted Answer

Type of carbohydrate, presence of fiber, physical activity level

Answer

Body weight only

Answer

Time of day only

Question 46

**Which of the following strategies can help athletes maximize their carbohydrate intake for performance?**

Accepted Answer

Consuming carbohydrates before, during, and after exercise

Answer

Consuming carbohydrates only during exercise

Answer

Restricting carbohydrate intake before exercise only

Question 47

**What are the potential consequences of excessive carbohydrate consumption for athletes?**

Accepted Answer

Gastrointestinal distress, weight gain, reduced fat metabolism

Answer

Enhanced energy levels and endurance

Answer

Improved muscle recovery

Question 48

**Which of the following is a potential benefit of consuming low-glycemic index carbohydrates?**

Accepted Answer

Sustained energy release, reduced insulin spikes, improved satiety

Answer

Weight loss, improved sleep quality, reduced risk of cardiovascular disease

Answer

Rapid energy boost, increased muscle mass, enhanced recovery

Question 49

**How should athletes adjust their carbohydrate intake based on their training load?**

Accepted Answer

Increase intake during high-intensity training and decrease intake during recovery

Answer

Maintain a constant intake regardless of training load

Answer

Decrease intake during high-intensity training and increase intake during recovery

Question 50

**Which of the following is a reliable indicator of sufficient carbohydrate intake for athletes?**

Accepted Answer

Maintained energy levels, optimal recovery, absence of gastrointestinal distress

Answer

Increased muscle soreness, reduced sleep quality, elevated heart rate

Answer

Weight loss, decreased performance, impaired cognitive function