Nutrition for Exercise and Sports Performance Quiz

What is the recommended timing for pre-exercise meals?

• 2–4 hours before activity

• 1 hour before activity

• 1–2 hours before activity

• 30–60 minutes before activity

How much water should athletes drink 2–3 hours before exercise?

• 600–800 mL

• 400–600 mL

• 200–400 mL

• 800–1000 mL

What is the carbohydrate loading recommendation for endurance events?

• 5–7 g/kg/day

• 8–12 g/kg/day

• 10–15 g/kg/day

• 3–5 g/kg/day

What is the ideal carbohydrate concentration for sports drinks during prolonged exercise?

• 10–12%

• 4–6%

• 8–10%

• 6–8%

What is the recommended carbohydrate intake post-exercise for glycogen replenishment?

• 1–1.2 g/kg

• 2–2.5 g/kg

• 0.5–1 g/kg

• 1.5–2 g/kg

What is the primary energy source during high-intensity activity?

• Fats

• Proteins

• Vitamins

• Carbohydrates

What is the recommended protein intake for strength athletes?

• 1.2–2.0 g/kg/day

• 1.5–2.5 g/kg/day

• 0.8–1.2 g/kg/day

• 2.0–2.5 g/kg/day

Which micronutrient is particularly important for female athletes?

• Iron

• Magnesium

• Zinc

• Vitamin C

What is the recommended dosage of caffeine for performance enhancement?

• 1–2 mg/kg

• 3–6 mg/kg

• 7–10 mg/kg

• 10–15 mg/kg

What is the ideal ratio of carbohydrates to protein in a recovery meal?

• 2:1

• 1:1

• 4:1

• 3:1