Roles of Macronutrients in Team Sports Performance

According to the passage, which macronutrient is critical for performance in team sports due to its role in providing glucose for both anaerobic and aerobic metabolism?

• Protein

• Fat

• Carbohydrate

• Vitamin

What is the recommended intake of carbohydrates (CHO) for team-sport athletes during very heavy training or pre-season periods?

• 6–10 g CHO/kg/day (with higher amounts up to ~12 g/kg)

• 2–4 g CHO/kg/day

• 10–15 g CHO/kg/day

• 3–5 g CHO/kg/day

Fats serve as a background energy source at lower intensities and support hormone production and absorption of fat-soluble vitamins, but play a minor role in fueling maximal sprints.

• True

• False

According to the passage, what is the primary function of protein in team-sport performance?

• To repair exercise-induced muscle damage, support adaptations, drive muscle protein synthesis and repair tissues, and support immune function.

• To provide immediate energy during high-intensity sprints.

• To increase hydration levels during matches.

• To enhance flexibility and joint mobility.

Which of the following is emphasized as a glycemic strategy for carbohydrate intake around team-sport events?

• High-fat meals

• High-protein meals

• High-glycemic-index carbohydrate meals

• Low-calorie meals

During recovery, particularly if less than 24 hours between sessions, aggressive refueling is recommended – up to ____ of CHO immediately post-exercise.

• 1.2 g/kg/hour

• 0.5 g/kg/hour

• 2. 0 g/kg/hour

• 0.8 g/kg/hour

Maintaining muscle glycogen is important in team sports because it:

• Provides energy for prolonged activity

• Increases risk of injury

• Reduces muscle mass

• Slows down recovery

What is the general recommended protein intake for athletes? Athletes are advised to take __–__ g protein/kg/day.

• 1.2–2.0 g protein/kg/day

• 0.5–1.0 g protein/kg/day

• 2.5–3.5 g protein/kg/day

• 3.0–4.0 g protein/kg/day

Intakes beyond ~2.2 g/kg of protein have shown extra benefit for athletes.

• True

• False

How should protein be distributed throughout the day to maximize muscle anabolism? Protein should be spread evenly across the day (~__–__ meals/snacks).

• 3–5 meals/snacks

• 1–2 meals/snacks

• 6–8 meals/snacks

• 8–10 meals/snacks