Worksheetssports Nutrition
Total questions: 35
Worksheet time: 18mins
What is the primary role of water-soluble vitamins in athletes?
Energy production
Bone health
Metabolism of carbohydrates, lipids, and proteins
Muscle contraction
Which vitamin is suggested to help individuals engaged in strenuous physical activity who frequently experience viral infections?
Vitamin B12
Vitamin D
Vitamin C
Vitamin A
What condition is characterized by disordered eating, amenorrhea, and osteoporosis?
Sports Anemia
Iron Deficiency
Calcium Deficiency
The Female Triad
What is the recommended daily calcium intake for athletes?
1000 mg
2500 mg
1500 mg
2000 mg
What is the effect of excessive physical activity on the immune system?
Boosts immune function
Severely impairs immune function
No effect on immune function
Improves recovery time
What is the recommended fluid intake for men per day?
4.5 liters
2.7 liters
3.7 liters
5.0 liters
What is a potential consequence of dehydration?
Increased energy levels
Muscle spasms
Enhanced performance
Improved concentration
Which mineral is often lost through excessive sweating during physical activity?
Zinc
Iron
Calcium
Sodium
What is the recommended amount of fluid to consume before exercise?
3-4 liters
200-300 mL
400-600 mL
1-2 liters
What is the primary function of antioxidants like Vitamin C and E during endurance exercise?
Energy production
Muscle repair
Reduction of free radicals
Electrolyte balance
What is the term for a rare condition resulting from excessive water intake?
Dehydration
Hyponatremia
Sports Anemia
Osteoporosis
What should athletes monitor to assess their hydration status?
Heart rate
Urine color
Body temperature
Muscle soreness
Which vitamin is involved in energy production pathways and is required in higher amounts for endurance athletes?
Vitamin A
Vitamin B
Vitamin D
Vitamin C
What is the recommended approach for athletes wanting to supplement their diet?
Only protein supplements
High-dose vitamin C
Multivitamin source not exceeding 100% of RDI
Single-mineral supplementation
What is the effect of moderate physical activity on upper respiratory tract infections (URTI)?
Only affects older adults
Reduces risk of URTI
No effect on URTI
Increases risk of URTI
A primary role of a sports nutritionist working with athletes is to:
a) Prescribe medications for performance enhancement
b) Plan a diet compatible with the athlete’s sport and needs
c) Decide training intensity and volume
d) Diagnose musculoskeletal injuries
Endurance athletes are typically characterized by:
a) Short bouts of maximal effort lasting less than 10 seconds
b) Continuous activity lasting 30 minutes to 4 hours using large muscle groups
c) Activities performed only once per week
d) Movements that rely solely on anaerobic metabolism
Resting metabolic rate (RMR) in most athletes is higher than in sedentary people mainly because:
Athletes have a higher proportion of adipose tissue
Athletes eat more frequently
Athletes sleep fewer hours
Athletes have higher levels of lean body mass
The thermic effect of food (TEF) refers to:
Heat lost from sweating during exercise
Heat generated solely by protein metabolism
Energy expended during resistance training only
Energy cost of digestion, absorption and storage of nutrients
For most athletes, daily carbohydrate intake should generally provide about:
55–60% of total kilocalories
75–80% of total kilocalories
10–15% of total kilocalories
25–30% of total kilocalories
A key reason carbohydrate is considered the “master fuel” for endurance athletes is that it:
Completely replaces the need for fat metabolism
provides more than 9 kcal per gram
Maintains muscle and liver glycogen, delaying fatigue
Cannot be stored as glycogen
Carbohydrate loading before an endurance event (lasting >90 minutes) typically involves:
Increasing carbohydrate intake to about 10–12 g/kg/day for 36–48 hours
Consuming only protein and fat during the final 24 hours
Avoiding fluids to prevent water retention
c) I
d)
Decreasing carbohydrate intake to 3–4 g/kg/day
b)
For a competitive amateur athlete training 12–20 hours per week, the recommended daily protein intake is approximately:
0.8–1.0 g/kg
1.4–1.7 g/kg
1.2–1.4 g/kg
2.5–3.0 g/kg
In the early recovery phase (0–2 hours post-exercise), an effective protein intake strategy is:
0.05 g/kg body weight of protein
0.25–0.3 g/kg body weight of protein (about 15–25 g)
1.5 g/kg body weight of protein
Avoiding protein until the next day
A potential harmful consequence of chronically excessive protein intake in athletes is:
A common micronutrient concern in female endurance athletes is:
Excess selenium levels
Iron deficiency during training and competition
Copper toxicity from supplements
Vitamin C toxicity from fruit intake
Micronutrient needs of athletes are often increased compared with non-athletes primarily because of:
Higher sweat and urinary losses and increased metabolic turnover
Lower energy expenditure
Reduced blood flow during exercise
Decreased gastrointestinal absorption
Inadequate intake of antioxidant vitamins (such as vitamins C and E) in athletes may:
Eliminate the need for carbohydrate during exercise
Impair the body’s ability to neutralize exercise-induced free radicals
Enhance muscle power output
Completely prevent oxidative stress
A major risk factor for developing hyponatremia during prolonged exercise is:
For exercise lasting more than about 45 minutes, the most appropriate fluid choice is:
Plain water only
Sports drink containing about 6–8% carbohydrate
Carbonated soft drinks
Fruit juice with very high sugar concentration
A practical guideline for post-exercise rehydration is to:
Avoid fluids for 2 hours to prevent nausea
Drink two cups (about 500 ml) for every 0.5 kg of body weight lost
Replace only half the fluid lost during exercise
Rely solely on thirst as a guide to intake
For athletes aiming for gradual fat loss while maintaining performance, an appropriate strategy is to:
Create a large energy deficit (>1500 kcal/day)
Combine a moderate energy deficit with adequate protein and resistance training
Avoid all carbohydrate before training
Use rapid weight loss methods just before competition
Glutamine is classified as an anti-catabolic ergogenic aid mainly because it:
Increases glutamine availability, sparing muscle tissue and supporting immunity
Directly increases maximal strength output
Completely replaces the need for dietary protein
Blocks all lactic acid production
Branched-chain amino acids (BCAAs) may help endurance athletes partly by:
Increasing tryptophan transport into the brain
Acting as the main energy source for the heart
Eliminating the need for carbohydrate intake
Reducing transport of tryptophan into the brain and altering central fatigue mechanisms
Creatine monohydrate is especially useful for:
