Sports nutrition is the practice of optimizing diet to enhance athletic performance, recovery, and overall health. It focuses on providing the body with the right balance of nutrients to fuel physical activity, build muscle, and prevent injury.
Key Components of a Sports Diet:
Macronutrients: Carbohydrates serve as the primary energy source, especially for endurance activities, and should make up 45-65% of daily calories. Proteins, essential for muscle repair and growth, are recommended at 1.2-2.0 grams per kilogram of body weight for athletes. Fats provide sustained energy and support hormone production, ideally comprising 20-35% of intake.
Micronutrients: Vitamins and minerals like vitamin D, iron, calcium, and antioxidants play crucial roles. Iron aids oxygen transport, while calcium supports bone health, which is vital for high-impact sports.
Hydration: Adequate fluid intake is essential to maintain performance and prevent dehydration. Athletes should aim for 0.5-1 liter of water per hour during exercise, plus electrolytes like sodium and potassium to replace losses through sweat.
Timing and Meal Strategies: Pre-workout meals, consumed 1-4 hours before exercise, should include easily digestible carbs and proteins. Post-workout nutrition within 30-60 minutes helps recovery, emphasizing protein for muscle synthesis and carbs for glycogen replenishment.
Supplements: While whole foods are ideal, supplements like creatine for strength, beta-alanine for endurance, or whey protein for recovery can be beneficial. Always consult a healthcare professional to ensure safety and efficacy.
Special Considerations: Needs vary by sport type—endurance athletes may require more carbs, while strength athletes prioritize protein. Factors like age, gender, and training intensity influence requirements, and personalized plans often involve monitoring body composition and performance metrics.
Table of contents
- Part 1: OnlineExamMaker AI quiz generator – The easiest way to make quizzes online
- Part 2: 20 sports nutrition quiz questions & answers
- Part 3: OnlineExamMaker AI Question Generator: Generate questions for any topic
Part 1: OnlineExamMaker AI quiz generator – The easiest way to make quizzes online
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Part 2: 20 sports nutrition quiz questions & answers
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1. Question: What is the primary fuel source for high-intensity, short-duration exercise?
A. Fats
B. Proteins
C. Carbohydrates
D. Vitamins
Answer: C
Explanation: Carbohydrates are quickly broken down into glucose, which is stored as glycogen in muscles and used as the main energy source for high-intensity activities due to its rapid availability.
2. Question: Which macronutrient is most important for muscle repair and growth after exercise?
A. Carbohydrates
B. Fats
C. Proteins
D. Fiber
Answer: C
Explanation: Proteins provide amino acids that are essential for repairing muscle tissue damaged during workouts, promoting recovery and hypertrophy.
3. Question: What is the recommended carbohydrate intake for endurance athletes during prolonged exercise?
A. Less than 30 grams per hour
B. 30-60 grams per hour
C. 60-90 grams per hour
D. More than 120 grams per hour
Answer: C
Explanation: Consuming 60-90 grams of carbohydrates per hour during endurance events helps maintain blood glucose levels and spares glycogen stores, delaying fatigue.
4. Question: Which electrolyte is lost in the highest amounts through sweat during exercise?
A. Potassium
B. Magnesium
C. Sodium
D. Calcium
Answer: C
Explanation: Sodium is the primary electrolyte lost in sweat, and its depletion can lead to hyponatremia, making it crucial for maintaining fluid balance and nerve function.
5. Question: What role does beta-alanine play in sports nutrition?
A. Increases fat burning
B. Enhances muscle buffering capacity
C. Boosts protein synthesis
D. Improves hydration
Answer: B
Explanation: Beta-alanine helps produce carnosine, which buffers acid in muscles during high-intensity exercise, reducing fatigue and improving performance.
6. Question: Which vitamin is essential for energy production and often supplemented by athletes?
A. Vitamin D
B. Vitamin C
C. Vitamin B12
D. Vitamin E
Answer: C
Explanation: Vitamin B12 is crucial for red blood cell formation and converting food into energy, and athletes may need more due to increased metabolic demands.
7. Question: What is the ideal timing for consuming a protein-rich meal after resistance training?
A. Immediately after
B. 2-3 hours after
C. 4-5 hours after
D. Before training only
Answer: A
Explanation: Consuming protein immediately after exercise (within 30-60 minutes) maximizes muscle protein synthesis due to the anabolic window for recovery.
8. Question: Which supplement is commonly used to enhance strength and muscle mass in athletes?
A. Caffeine
B. Creatine
C. Iron
D. Omega-3
Answer: B
Explanation: Creatine increases phosphocreatine stores in muscles, aiding in ATP regeneration for high-intensity efforts and supporting gains in strength and mass.
9. Question: What is the main function of omega-3 fatty acids in an athlete’s diet?
A. Reduce inflammation
B. Increase carbohydrate storage
C. Boost bone density
D. Enhance digestion
Answer: A
Explanation: Omega-3s, found in fish oil, help reduce exercise-induced inflammation and support joint health, aiding in recovery and overall performance.
10. Question: How does dehydration affect athletic performance?
A. Improves endurance
B. Decreases core temperature
C. Impairs cognitive function and strength
D. Increases energy levels
Answer: C
Explanation: Dehydration leads to reduced blood volume, impairing oxygen delivery to muscles and negatively affecting concentration, strength, and endurance.
11. Question: Which food group should form the base of an athlete’s pre-competition meal?
A. Proteins
B. Fats
C. Carbohydrates
D. Minerals
Answer: C
Explanation: Carbohydrates in a pre-competition meal provide quick energy by topping up glycogen stores, helping to prevent early fatigue during events.
12. Question: What is the purpose of branched-chain amino acids (BCAAs) in sports nutrition?
A. Aid in fat loss
B. Support immune function
C. Promote muscle recovery and reduce soreness
D. Enhance aerobic capacity
Answer: C
Explanation: BCAAs like leucine, isoleucine, and valine help reduce muscle breakdown during exercise and accelerate recovery by stimulating protein synthesis.
13. Question: Why is iron important for endurance athletes?
A. It builds muscle mass
B. It transports oxygen in the blood
C. It regulates hydration
D. It increases calorie burn
Answer: B
Explanation: Iron is a key component of hemoglobin, which carries oxygen to muscles; deficiency can lead to anemia and reduced endurance performance.
14. Question: What effect does caffeine have on exercise performance?
A. Decreases alertness
B. Improves endurance and reduces perceived effort
C. Lowers heart rate
D. Promotes fat storage
Answer: B
Explanation: Caffeine acts as a stimulant, blocking adenosine receptors to delay fatigue and enhance fat oxidation, allowing for better sustained performance.
15. Question: Which nutrient is critical for bone health in weight-bearing sports?
A. Calcium
B. Vitamin A
C. Zinc
D. Folate
Answer: A
Explanation: Calcium is essential for maintaining bone density and preventing stress fractures, especially in athletes involved in high-impact activities.
16. Question: How does a high-fat diet benefit ultra-endurance athletes?
A. Provides quick energy bursts
B. Serves as a sustained energy source for long events
C. Enhances muscle growth
D. Reduces water intake needs
Answer: B
Explanation: Fats offer more calories per gram and are used as a primary fuel during prolonged, low-intensity exercise, sparing glycogen reserves.
17. Question: What is the recommended daily protein intake for a strength athlete?
A. 0.8 grams per kg of body weight
B. 1.2-1.6 grams per kg of body weight
C. 2.0-2.2 grams per kg of body weight
D. Over 3.0 grams per kg of body weight
Answer: C
Explanation: Strength athletes require 2.0-2.2 grams of protein per kg of body weight to support muscle repair and growth from intense training.
18. Question: Why should athletes monitor their glycemic index (GI) of foods?
A. To maximize fat intake
B. To control blood sugar levels for sustained energy
C. To increase vitamin absorption
D. To reduce protein needs
Answer: B
Explanation: Low-GI foods provide steady energy release, helping maintain stable blood glucose and preventing energy crashes during training or competition.
19. Question: Which factor is most important for achieving energy balance in athletes?
A. Total calorie intake matching expenditure
B. Only consuming proteins
C. Avoiding all fats
D. Eating only before workouts
Answer: A
Explanation: Energy balance ensures that calorie intake equals output, preventing weight loss or gain and supporting optimal performance and recovery.
20. Question: What is the key benefit of tart cherry juice for athletes?
A. Increases muscle strength
B. Reduces inflammation and improves sleep
C. Boosts carbohydrate metabolism
D. Enhances hydration
Answer: B
Explanation: Tart cherry juice contains antioxidants that help reduce exercise-induced muscle soreness and inflammation, while also aiding in better sleep for recovery.
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