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NESTA Sports Nutrition Specialist study materials
NESTA Sports Nutrition Specialist study resources

NESTA Sports Nutrition Specialist practice questions

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Question 1Sports Nutrition Principles

Which macronutrient provides the most energy per gram and is therefore the most energy-dense fuel for athletes?

  1. Protein
  2. Dietary fiber
  3. Carbohydrate
  4. Fat Correct answer.

Explanation

Fat supplies roughly 9 kcal per gram, whereas carbohydrate and protein each supply about 4 kcal per gram. This makes fat the most energy-dense macronutrient, which matters for athletes in heavy training who must meet large energy needs.

Question 2Sports Nutrition Principles

Glycogen is the storage form of carbohydrate primarily found in which two tissues?

  1. Skeletal muscle and brain
  2. Blood plasma and kidney
  3. Adipose tissue and liver
  4. Liver and skeletal muscle Correct answer.

Explanation

Glycogen is stored mainly in skeletal muscle, where it fuels contraction, and in the liver, where it is broken down to maintain blood glucose. Adipose tissue stores fat, and the brain holds only trace glycogen.

Question 3Sports Nutrition Principles

An athlete weighs 70 kg. Using the common sports-nutrition guideline of 1.2 to 2.0 g of protein per kilogram of body weight per day, what is the approximate upper daily protein target?

  1. 210 g
  2. 280 g
  3. 140 g Correct answer.
  4. 84 g

Explanation

Multiplying 70 kg by 2.0 g/kg gives 140 g per day as the upper end of the typical range. The lower end would be 70 kg times 1.2 g/kg, or 84 g per day.

Question 4Sports Nutrition Principles

Which best describes the role of the glycemic index in fueling around training?

  1. It indicates the ratio of protein to carbohydrate in a food
  2. It measures the total calories a food provides per serving
  3. It ranks foods by how quickly they raise blood glucose relative to a reference food Correct answer.
  4. It ranks foods by their saturated fat content

Explanation

The glycemic index ranks carbohydrate-containing foods by the blood glucose response they produce compared with a reference food such as glucose. Athletes use it to choose faster-absorbing carbohydrates near training and slower ones at other times.

Question 5Sports Nutrition Principles

During prolonged endurance exercise, what is the primary purpose of consuming carbohydrate-containing fluids or gels?

  1. To increase muscle protein synthesis during the session
  2. To spare liver and muscle glycogen and maintain blood glucose Correct answer.
  3. To speed fat oxidation by suppressing insulin completely
  4. To reduce total body water loss by increasing sodium retention

Explanation

Exogenous carbohydrate during long efforts helps maintain blood glucose and delays depletion of liver and muscle glycogen. This supports sustained performance when endogenous stores would otherwise run low.

Question 6Sports Nutrition Principles

Which statement about the thermic effect of food is most accurate?

  1. Fat has the highest thermic effect of the three macronutrients
  2. Carbohydrate has a higher thermic effect than protein
  3. Protein has the highest thermic effect of the three macronutrients Correct answer.
  4. The thermic effect of food is identical for all macronutrients

Explanation

Protein has the highest thermic effect, meaning a larger share of its energy is spent on digestion, absorption, and metabolism. Fat has the lowest thermic effect, and carbohydrate falls in between.

Question 7Sports Nutrition Principles

An athlete wants to maximize glycogen resynthesis in the hours immediately after a hard session. Which strategy is best supported?

  1. Consuming only fat immediately after training
  2. Restricting carbohydrate and relying on protein alone
  3. Waiting several hours before eating to enhance fat adaptation
  4. Consuming carbohydrate soon after exercise and repeating intake over the next hours Correct answer.

Explanation

Glycogen resynthesis is fastest when carbohydrate is consumed soon after exercise and then provided repeatedly over subsequent hours. Early intake exploits elevated glycogen synthase activity and insulin sensitivity.

Question 8Sports Nutrition Principles

Which hormone is primarily responsible for promoting glucose uptake into muscle and fat cells after a meal?

  1. Epinephrine
  2. Cortisol
  3. Insulin Correct answer.
  4. Glucagon

Explanation

Insulin signals cells to take up glucose and promotes storage of energy after eating. Glucagon, cortisol, and epinephrine generally act to mobilize fuel and raise blood glucose.

Question 9Sports Nutrition Principles

A 60 kg runner aims to carbohydrate-load before a marathon using roughly 8 g/kg per day. Approximately how many grams of carbohydrate is that?

  1. 600 g
  2. 240 g
  3. 360 g
  4. 480 g Correct answer.

Explanation

Multiplying 60 kg by 8 g/kg gives 480 g of carbohydrate per day. This reflects the high intake used in short-term glycogen-loading protocols.

Question 10Sports Nutrition Principles

Which dietary factor most directly limits the rate at which ingested carbohydrate can be oxidized during exercise?

  1. Dietary fiber intake on rest days
  2. Gastric emptying and intestinal absorption rates Correct answer.
  3. Total body fat percentage
  4. Resting heart rate

Explanation

The rate of carbohydrate oxidation during exercise is limited by how quickly carbohydrate empties from the stomach and is absorbed in the intestine. This is why multiple transportable carbohydrates can raise oxidation rates above single-sugar limits.

Question 11Sports Nutrition Principles

Which best explains why athletes should consider the timing of protein intake relative to resistance training?

  1. Protein must be consumed during the workout to have any effect on muscle
  2. Protein should be avoided after training to enhance fat loss
  3. Protein timing is irrelevant because total daily intake is the only factor
  4. Consuming protein near training sessions supports muscle repair and adaptation Correct answer.

Explanation

Providing protein in proximity to resistance training helps supply amino acids for muscle protein synthesis and repair during the recovery window. Total daily intake still matters, but timing around sessions offers an additional benefit.

Question 12Sports Nutrition Principles

Which of the following is a primary function of dietary fat in an athlete's diet?

  1. Serving as the main fuel for maximal-intensity sprinting
  2. Providing the primary substrate for glycogen synthesis
  3. Supplying essential fatty acids and enabling absorption of fat-soluble vitamins Correct answer.
  4. Acting as the only source of dietary nitrogen

Explanation

Fat supplies essential fatty acids and carries fat-soluble vitamins A, D, E, and K, supporting hormone production and cell membranes. It is not the main fuel for maximal sprints, which rely on carbohydrate-derived energy.

Question 13Sports Nutrition Principles

An athlete following a vegan diet is concerned about protein quality. Which concept best explains why combining different plant proteins can help?

  1. Complementary proteins offset limiting amino acids to improve the overall amino acid profile Correct answer.
  2. Plant proteins contain no amino acids and must be combined with animal protein
  3. Plant proteins are always complete on their own
  4. Combining proteins reduces total protein intake

Explanation

Plant proteins often have different limiting amino acids, so pairing sources such as grains and legumes yields a more complete amino acid profile. This complementarity improves protein quality without requiring animal foods.

Question 14Sports Nutrition Principles

What does the term 'energy availability' refer to in sports nutrition?

  1. The amount of energy stored in adipose tissue
  2. The number of calories burned during a single workout
  3. The energy remaining for physiological functions after subtracting exercise energy expenditure Correct answer.
  4. The total calories an athlete eats in a day

Explanation

Energy availability is the energy left for body functions after exercise energy expenditure is subtracted from intake, usually expressed per kilogram of fat-free mass. Low energy availability can impair hormonal and metabolic function.

Question 15Sports Nutrition Principles

Which hydration guideline is most appropriate for a marathon runner during a warm-weather race?

  1. Consume as much water as possible regardless of symptoms
  2. Avoid sodium entirely to prevent hypertension during the race
  3. Drink to a plan based on sweat rate and tolerance, including electrolytes Correct answer.
  4. Drink only when severely thirsty and avoid all fluids to prevent bloating

Explanation

Fluid intake should be individualized from measured sweat rates and tolerance, with electrolytes to replace sodium losses. This balances hydration against the risk of overdrinking and dilutional hyponatremia.

Question 16Sports Nutrition Principles

Which statement about the role of carbohydrates in high-intensity anaerobic exercise is correct?

  1. Ketones are the main fuel for a 100-meter sprint
  2. Muscle glycogen provides a major fuel source for repeated high-intensity efforts Correct answer.
  3. Fat is the dominant fuel for repeated maximal sprints
  4. Protein is the primary fuel for short maximal efforts

Explanation

Repeated high-intensity efforts rely heavily on muscle glycogen because carbohydrate can be broken down rapidly to support anaerobic energy production. Fat oxidation is too slow to be the dominant fuel at maximal intensities.

Question 17Sports Nutrition Principles

Which best describes the concept of nutrient timing in sports nutrition?

  1. Eating only one large meal per day to control calories
  2. Avoiding all carbohydrates in the evening
  3. Strategically distributing intake of carbohydrate, protein, and fluids around training Correct answer.
  4. Consuming supplements instead of whole foods

Explanation

Nutrient timing refers to deliberately scheduling carbohydrate, protein, and fluid intake around training and competition to support performance and recovery. It is about distribution and quality of intake, not extreme restriction.

Question 18Sports Nutrition Principles

An athlete reports frequent fatigue, recurring stress fractures, and menstrual dysfunction. Which nutritional concern should be evaluated first?

  1. Excess protein intake
  2. Low energy availability Correct answer.
  3. Excessive carbohydrate intake
  4. High dietary fiber intake

Explanation

This cluster of signs is consistent with low energy availability, which can disrupt hormonal function and bone health. Assessing energy intake relative to exercise expenditure is the appropriate first step.

Question 19Sports Nutrition Principles

Which of these foods is the richest source of carbohydrate per typical serving?

  1. Olive oil
  2. Grilled chicken breast
  3. Cheddar cheese
  4. White rice Correct answer.

Explanation

White rice is a concentrated starch source and provides substantial carbohydrate per serving. Chicken and cheese are primarily protein and fat sources, and olive oil is nearly pure fat.

Question 20Sports Nutrition Principles

Which statement best reflects the current understanding of protein intake distribution across the day for muscle adaptation?

  1. Distributing protein across meals in moderate doses supports repeated muscle protein synthesis Correct answer.
  2. Protein distribution has no influence on muscle adaptation
  3. Protein should only be consumed before bed
  4. Consuming all daily protein in one meal maximizes muscle protein synthesis

Explanation

Muscle protein synthesis responds to each protein feeding, so spreading moderate doses across the day supports repeated stimulation. A single large dose does not sustain synthesis as effectively as evenly distributed intake.

Question 21Sports Nutrition Principles

Which factor most strongly influences an individual athlete's sweat sodium concentration?

  1. The number of training sessions per year alone
  2. The color of the athlete's sports drink
  3. The brand of running shoes worn
  4. Individual variation in sweat sodium losses Correct answer.

Explanation

Sweat sodium concentration varies widely between individuals, ranging from very dilute to quite salty sweat. This individual variability is why hydration and electrolyte plans should be personalized.

Question 22Sports Nutrition Principles

Which statement about fat oxidation during exercise is most accurate?

  1. Fat is the sole fuel at all exercise intensities
  2. Fat cannot be used as fuel during exercise
  3. Fat oxidation is highest during maximal sprinting
  4. Fat oxidation decreases as exercise intensity rises from moderate to high Correct answer.

Explanation

Fat oxidation rises from rest to moderate intensity but declines as intensity increases toward high levels, where carbohydrate becomes the dominant fuel. Fat is never the sole fuel during exercise.

Question 23Sports Nutrition Principles

Which is the best example of a pre-competition meal choice for an athlete 3 to 4 hours before an event?

  1. A carbohydrate-rich meal with moderate protein and low fat Correct answer.
  2. A large high-fat fried meal
  3. A very high-fiber meal with beans and bran
  4. No meal at all to avoid gastrointestinal discomfort

Explanation

A carbohydrate-rich meal with moderate protein and low fat is generally well tolerated and tops up glycogen before competition. High-fat, high-fiber, or very large meals may slow digestion and cause discomfort.

Question 24Sports Nutrition Principles

Which of the following best describes the role of leucine in muscle protein synthesis?

  1. It acts as a signaling amino acid that helps trigger muscle protein synthesis Correct answer.
  2. It functions primarily as a storage form of carbohydrate
  3. It is the only amino acid the body cannot synthesize
  4. It is a fat-soluble vitamin required for calcium absorption

Explanation

Leucine is a branched-chain amino acid that acts as a key signal to initiate muscle protein synthesis. This is why high-quality proteins rich in leucine are emphasized for recovery.

Question 25Sports Nutrition Principles

Which statement about dietary fiber and athletic performance is most accurate?

  1. Fiber is best emphasized in the daily diet but moderated around competition Correct answer.
  2. Fiber should be maximized immediately before competition
  3. Fiber has no role in an athlete's diet
  4. Fiber is a source of essential amino acids

Explanation

Fiber supports digestive health and should be part of the overall diet, but high-fiber intake close to competition can cause gastrointestinal discomfort. Athletes often moderate fiber in pre-competition meals.

Question 26Sports Nutrition Principles

Which macronutrient provides approximately 4 kcal per gram in the athlete's diet?

  1. Alcohol
  2. Carbohydrate Correct answer.
  3. Medium-chain triglycerides
  4. Fat

Explanation

Carbohydrate supplies roughly 4 kcal per gram, the same energy density as protein. Fat supplies about 9 kcal per gram, and alcohol about 7 kcal per gram, so neither matches the 4 kcal figure. Knowing these energy densities underpins portion and energy-budget calculations in sports nutrition.

Question 27Sports Nutrition Principles

Which macronutrient is the primary fuel for ATP resynthesis during a maximal sprint lasting about 10 seconds?

  1. Stored phosphocreatine and muscle glycogen Correct answer.
  2. Dietary fat
  3. Dietary fiber
  4. Dietary protein

Explanation

Very short maximal efforts rely on the phosphagen system and fast glycolysis, fueled by stored phosphocreatine and muscle glycogen. Fat oxidation is too slow to support maximal intensity, and protein contributes negligibly to ATP production in a 10-second sprint. Fiber is not an energy substrate for muscle contraction.

Question 28Sports Nutrition Principles

Approximately how much fluid should an athlete aim to replace per kilogram of body mass lost during a training session?

  1. About 100 to 150 mL per kg
  2. About 1,000 to 1,500 mL per kg
  3. About 500 mL per kg Correct answer.
  4. About 50 mL per kg

Explanation

Body mass lost during exercise closely reflects sweat loss, and rehydration guidance typically targets roughly 1.0 to 1.5 L of fluid for each kilogram lost, with about 500 mL per kg being a reasonable working estimate. Volumes far below this leave a deficit, while tenfold volumes would be physiologically implausible. Individual needs are then adjusted for ongoing losses.

Question 29Sports Nutrition Principles

Which term describes the amount of energy remaining for physiological functions after exercise energy expenditure is subtracted from energy intake?

  1. Respiratory exchange ratio
  2. Glycemic index
  3. Energy availability Correct answer.
  4. Thermic effect of food

Explanation

Energy availability is calculated as energy intake minus exercise energy expenditure, expressed relative to fat-free mass. It represents the energy left to support growth, repair, reproduction, and other body functions. Low energy availability is the central driver of relative energy deficiency in sport.

Question 30Sports Nutrition Principles

Which food is the most concentrated source of protein per 100 g among these options?

  1. Cooked white rice
  2. Boiled potato
  3. Chicken breast Correct answer.
  4. Plain Greek yogurt

Explanation

Lean chicken breast provides roughly 30 g of protein per 100 g, making it one of the most protein-dense whole foods listed. Greek yogurt is a good source but typically provides around 10 g per 100 g, while rice and potato are predominantly carbohydrate with little protein. Protein density matters when athletes must meet high daily targets.

Question 31Sports Nutrition Principles

Which statement best describes the role of dietary protein in recovery after endurance exercise?

  1. It supplies the main fuel for glycogen resynthesis.
  2. It replaces the need for carbohydrate after training.
  3. It prevents all delayed-onset muscle soreness.
  4. It provides amino acids for repair and supports muscle protein synthesis. Correct answer.

Explanation

Protein supplies amino acids that support tissue repair and muscle protein synthesis during recovery. It does not serve as the primary fuel for glycogen resynthesis, which depends on carbohydrate. Protein supplementation may modestly influence soreness but cannot eliminate it, and it does not substitute for carbohydrate replenishment.

Question 32Sports Nutrition Principles

Which unit is used to express energy expenditure and dietary energy in sports nutrition practice?

  1. Kilocalorie Correct answer.
  2. Milliequivalent
  3. Osmole
  4. Gram

Explanation

Energy intake and expenditure are conventionally expressed in kilocalories, often written as kcal, or in kilojoules. Osmoles describe solute concentration relevant to hydration, and milliequivalents describe electrolyte charge. The gram measures mass rather than energy.

Question 33Sports Nutrition Principles

Which statement about the role of water in athletic performance is most accurate?

  1. Water is only needed after thirst appears.
  2. Water is the main component of blood and supports thermoregulation and nutrient transport. Correct answer.
  3. Water contributes significant calories to the athlete's diet.
  4. Water intake should be limited during training to prevent weight gain.

Explanation

Water constitutes the majority of blood volume and is essential for thermoregulation, nutrient transport, and joint lubrication. Relying on thirst alone can lag behind actual fluid needs, especially during intense exercise. Water is calorie-free, and restricting intake during training impairs performance rather than improving body composition.

Question 34Sports Nutrition Principles

An athlete wants to estimate daily carbohydrate needs using body mass. Which approach best reflects current sports nutrition guidance for a moderate training load of about one hour per day?

  1. About 15 g/kg per day
  2. About 0.5 g/kg per day
  3. About 3 to 5 g/kg per day Correct answer.
  4. About 10 to 12 g/kg per day

Explanation

Guidance for moderate daily training of roughly one hour suggests about 3 to 5 g of carbohydrate per kilogram of body mass. Higher intakes of 10 to 12 g/kg are reserved for extreme training loads or carbohydrate loading. Very low intakes of 0.5 g/kg would not support training demands.

Question 35Sports Nutrition Principles

An athlete asks whether a high-carbohydrate meal should be eaten before or after a long endurance session. Which principle best guides the answer?

  1. Timing should align carbohydrate intake with the sessions where it is needed most. Correct answer.
  2. Carbohydrate should only be consumed during exercise.
  3. Carbohydrate should be avoided before endurance sessions.
  4. Carbohydrate timing has no influence on performance.

Explanation

Nutrient timing principles recommend aligning carbohydrate intake with training demands, particularly before and around long or high-intensity sessions. Carbohydrate availability before and during exercise supports performance and glycogen status. Blanket avoidance or exclusive intra-exercise intake ignores these periodized needs.

Question 36Sports Nutrition Principles

Which statement best explains why athletes should be cautious about very high fiber intake immediately before competition?

  1. Fiber reduces protein absorption to zero.
  2. Fiber increases blood glucose too rapidly.
  3. Fiber slows gastric emptying and can cause gastrointestinal discomfort during exercise. Correct answer.
  4. Fiber is the main fuel for high-intensity exercise.

Explanation

Fiber slows gastric emptying and can promote bloating or gastrointestinal distress during intense exercise. For this reason, high-fiber foods are often reduced in the immediate pre-competition meal. Fiber does not rapidly raise blood glucose and is not a primary fuel for high-intensity work.

Question 37Sports Nutrition Principles

Which strategy best supports an athlete who sweats heavily and trains for over two hours in hot conditions?

  1. Avoid all fluids until training ends.
  2. Consume a beverage containing carbohydrate and electrolytes at intervals. Correct answer.
  3. Drink only plain water in small sips.
  4. Restrict sodium intake throughout the day.

Explanation

For prolonged exercise in heat, a beverage containing carbohydrate and electrolytes helps replace fluid and sodium losses and supports performance. Plain water alone in small amounts may not adequately replace losses, and avoiding fluids worsens dehydration risk. Restricting sodium is counterproductive when sweat sodium losses are high.

Question 38Sports Nutrition Principles

Which statement about protein intake for a strength athlete is most accurate?

  1. Protein must be supplemented to meet athletic needs.
  2. Protein intake above 0.8 g/kg offers no benefit to any athlete.
  3. Protein should be consumed only once per day.
  4. A daily intake of about 1.6 to 2.2 g/kg supports muscle adaptation. Correct answer.

Explanation

Current guidance for resistance-trained athletes suggests roughly 1.6 to 2.2 g of protein per kilogram per day to support muscle adaptation. This exceeds the general adult recommendation of 0.8 g/kg. Whole foods can meet these targets, and distribution across meals matters more than a single large dose.

Question 39Sports Nutrition Principles

What does the glycemic index describe about a carbohydrate-containing food?

  1. Its rate of raising blood glucose relative to a reference food Correct answer.
  2. Its fiber content per 100 g
  3. Its total calorie content per serving
  4. Its protein digestibility score

Explanation

The glycemic index ranks carbohydrate-containing foods by how quickly they raise blood glucose compared with a reference food such as glucose. It does not measure total calories, fiber content, or protein quality. Athletes may use it to choose appropriate carbohydrate sources around training.

Question 40Sports Nutrition Principles

An athlete following a plant-based diet wants to improve protein quality. Which approach is most consistent with sports nutrition principles?

  1. Eliminate all legumes from the diet.
  2. Rely on a single low-protein plant food.
  3. Consume only fruit throughout the day.
  4. Combine complementary plant proteins and consume adequate total protein. Correct answer.

Explanation

Plant proteins often have limiting amino acids, so combining complementary sources and ensuring adequate total intake improves the amino acid profile. Fruit is low in protein, and relying on a single low-protein plant food would not meet needs. Eliminating legumes removes a key plant protein source.

Question 41Sports Nutrition Principles

Which statement about fat intake for endurance athletes is most accurate?

  1. Fat should be eliminated to improve performance.
  2. Fat intake has no effect on hormone function.
  3. Fat provides essential fatty acids and supports vitamin absorption. Correct answer.
  4. Fat is the preferred fuel for maximal sprints.

Explanation

Dietary fat supplies essential fatty acids and supports absorption of fat-soluble vitamins, and adequate intake supports hormone production. Eliminating fat is unnecessary and potentially harmful. Fat is not the preferred fuel for maximal sprints, which rely on carbohydrate and phosphocreatine.

Question 42Sports Nutrition Principles

An athlete reports unintentional weight loss, persistent fatigue, and declining performance during a heavy training block. Which assessment is most appropriate first?

  1. Assume overtraining and reduce all food intake
  2. Add more high-intensity sessions
  3. Increase only protein supplements
  4. Check whether energy intake matches the high training expenditure Correct answer.

Explanation

Unintentional weight loss with fatigue during heavy training often signals an energy deficit, so evaluating whether intake matches expenditure is the logical first step. Reducing food intake would worsen the deficit, and adding high-intensity sessions increases energy demand further. Protein supplements alone do not address an overall energy shortfall.

Question 43Sports Nutrition Principles

Which statement about carbohydrate loading before a long endurance event is most accurate?

  1. It is most useful for short explosive events.
  2. It requires eliminating carbohydrate for several days.
  3. It guarantees improved performance in all athletes.
  4. It aims to increase muscle glycogen stores above normal levels. Correct answer.

Explanation

Carbohydrate loading aims to supercompensate muscle glycogen stores above normal levels before prolonged endurance events. It involves increasing carbohydrate intake, not eliminating it, and is most relevant for sustained endurance efforts rather than short explosive events. Responses vary among individuals, so improved performance is not guaranteed.

Question 44Sports Nutrition Principles

An athlete trains twice daily and wants to promote recovery between sessions. Which approach best reflects current guidance?

  1. Consume carbohydrate and protein soon after the first session. Correct answer.
  2. Wait until the end of the day to eat all meals.
  3. Consume only fat after the first session.
  4. Skip the post-session meal to promote fat adaptation.

Explanation

When sessions are close together, consuming carbohydrate with protein soon after the first session supports glycogen resynthesis and repair before the next bout. Skipping the meal or consuming only fat delays recovery. Delaying all intake until day's end leaves too little time to restore glycogen between sessions.

Question 45Sports Nutrition Principles

Which statement about the thermic effect of protein compared with carbohydrate and fat is most accurate?

  1. All macronutrients have identical thermic effects.
  2. Protein has a higher thermic effect than carbohydrate or fat. Correct answer.
  3. Protein has the lowest thermic effect of the macronutrients.
  4. Fat has the highest thermic effect of the macronutrients.

Explanation

Protein has the highest thermic effect, meaning a larger share of its energy is expended during digestion and metabolism. Carbohydrate has an intermediate effect, and fat has the lowest. This difference modestly influences total energy expenditure estimates.

Question 46Sports Nutrition Principles

An athlete consumes a large carbohydrate meal three hours before competition. Which physiological outcome is most consistent with this practice?

  1. Restoration of liver glycogen and available blood glucose Correct answer.
  2. Immediate maximal fat oxidation during the event
  3. Suppression of all insulin secretion
  4. Complete depletion of liver glycogen

Explanation

A carbohydrate meal consumed a few hours before competition helps restore liver glycogen and maintain blood glucose availability for the event. It does not deplete glycogen or suppress insulin, which rises after carbohydrate intake. Immediate maximal fat oxidation is not the expected outcome of a carbohydrate meal.

Question 47Sports Nutrition Principles

Which statement best explains why athletes should monitor sodium intake when sweat losses are high?

  1. Sodium has no role in fluid balance.
  2. Sodium losses in sweat can contribute to hyponatremia risk if replaced with excessive plain water. Correct answer.
  3. Sodium is the primary fuel for muscle contraction.
  4. Sodium directly increases muscle glycogen storage.

Explanation

Heavy sweating depletes sodium, and replacing large fluid losses with excessive plain water can dilute blood sodium and contribute to hyponatremia. Sodium is an electrolyte central to fluid balance rather than a muscle fuel. It does not directly drive glycogen storage.

Question 48Sports Nutrition Principles

An athlete's diet provides adequate total energy but very low carbohydrate during a high-volume training week. Which consequence is most likely?

  1. Enhanced glycogen stores and improved high-intensity performance
  2. Reduced need for recovery between sessions
  3. Impaired glycogen availability and reduced high-intensity capacity Correct answer.
  4. Increased muscle protein synthesis without limit

Explanation

Low carbohydrate intake during high-volume training limits glycogen availability and can impair high-intensity performance. Adequate total energy does not compensate for insufficient carbohydrate substrate. Unlimited muscle protein synthesis and reduced recovery needs are not plausible outcomes of carbohydrate restriction.

Question 49Sports Nutrition Principles

Which statement best distinguishes energy density from nutrient density in sports nutrition planning?

  1. Energy density describes calories per unit weight, while nutrient density describes nutrients per unit energy. Correct answer.
  2. Energy density refers only to protein content.
  3. Energy density and nutrient density are identical concepts.
  4. Nutrient density describes calories per unit weight.

Explanation

Energy density refers to the calories provided per unit weight of food, while nutrient density describes the amount of nutrients relative to energy content. These are distinct concepts that guide food selection for athletes with different energy needs. Neither term is limited to protein content.

Question 50Sports Nutrition Principles

Which statement best explains why individual sweat rate testing is recommended over generalized hydration formulas?

  1. Sweat rate testing eliminates the need for electrolytes.
  2. Generalized formulas always overestimate fluid needs.
  3. Sweat rates are identical across all athletes.
  4. Sweat rates vary widely with body size, environment, and exercise intensity. Correct answer.

Explanation

Sweat rates vary substantially between individuals and change with body size, temperature, humidity, clothing, and exercise intensity. Individual testing using pre- and post-session body mass allows more accurate fluid replacement than generalized formulas. Testing does not remove the need for electrolyte consideration.