Nutrition and Metabolism Quiz

Summary of Questions and Answers

• Question 1: The small intestine does not make up the majority of the length of the gastrointestinal tract. The text clarifies this on page 26.

• Question 2: The citric acid cycle and the electron transport chain are metabolic pathways common to the aerobic breakdown of carbohydrates, fats, and proteins. This is confirmed on page 53.

• Question 3: ATP is stored in small amounts in cells, not large quantities, and this is why the metabolism of energy nutrients is essential (page 43).

• Question 4: The fat-soluble vitamins are A, D, E, and K (page 2).

• Question 5: The ingredients in a food or beverage are listed on the food label in descending order of predominance by weight (page 12).

• Question 6: Anyone can provide nutrition education to athletes, so long as the information provided is in the public domain and there is no attempt to prescribe specific foods (page 6).

• Question 7: Glucose is the primary monosaccharide important for energy in the human body (page 28).

• Question 8: Increasing meal frequency appears to unfavorably change body composition in sedentary populations (page 1 of article).

• Question 9: The classic 6-day carbohydrate-loading method suggests a carbohydrate intake of 25% of total calories for days 1–3; 80% for days 4–6 (page 5).

• Question 10: High-fat, low-carbohydrate diets do not delay the onset of fatigue in endurance athletes; instead, they decrease glycogen levels and decrease the time to fatigue (page 76).

• Question 11: (Page 7 is missing.)

• Question 12: Carbohydrate intake recommendations can range from 3 to 12 grams per kilogram of body weight (page 70).

• Question 13: Photosynthesis is the process by which plants form carbohydrates (page 62).

• Question 14: Eating fruits and vegetables that are low-fat and high in fiber, vitamin A, or vitamin C may help prevent some cancers (Page 8).

• Question 15: Carbohydrate loading should begin 1–6 days prior to competition, not 12 hours (page 79).

• Question 16: Fructose is not the best carbohydrate source for prolonged exercise due to its slower absorption and more likely to cause upset (Page 9).

• Question 17: Carbohydrates are the main source of fuel for the body (page 70).

• Question 18: (Page 10 is missing.)

• Question 19: Medium-chain triglycerides (MCTs) may enhance endurance performance because they are absorbed rapidly (Page 11).

• Question 20: Athletes should avoid consuming high-fat diets during the 2 weeks leading up to a competition or an important training session (Page 12).

• Question 21: (Page 12 is missing.)

• Question 22: A long-term high-fat diet can decrease glycogen stores and increase reliance on the anaerobic system for energy production (Page 13).

• Question 23: Fats add flavor, provide calories, and contain essential fatty acids for physiological function, but they are not the primary energy source during moderate-to-high-intensity exercise (Page 14).

• Question 24: Unsalted butter contains cholesterol (Page 14).

• Question 25: Vasoconstriction is not a main benefit of Omega-3 fatty acids (Page 15).

• Question 26: (Page 16 is missing).

• Question 27: The side chain of amino acids determines a protein's specialized function and shape (Page 16).

• Question 28: Dipeptides are proteins composed of 2 amino acids (Page 17).

• Question 29: A "positive nitrogen balance" means dietary protein intake is greater than protein loss (Page 18).

• Question 30: An incomplete protein lacks all essential amino acids (Page 18).

• Question 31: The AMDR for protein is 10-35% of total daily calories (Page 19).

• Question 32: (Page 19 is missing, but in the context of previous answers, this question relates to protein intake by athletes)

• Question 33: Grains and legumes are complementary protein sources when eaten together (Page 20).

• Question 34: Tyrosine is a conditionally essential amino acid (Page 21).

• Question 35: Lycopene bioavailability is greater in processed tomatoes than in fresh tomatoes (Page 21).

• Question 36: Current research does not support the use of antioxidant supplements for athletes; whole-food sources are better (Page 22).

• Question 37: Nicotinamide adenine dinucleotide and nicotinamide adenine dinucleotide phosphate are coenzymes that are involved in ATP production and other biochemical processes mentioned on that page (Page 22).

• Question 38: Vitamin D is not an antioxidant (Page 23).

• Question 39: The human body can produce Vitamin D with sufficient sunlight (Page 24).

• Question 40: Toxic buildup of fat-soluble vitamins is typically from high-dose supplements, not from whole foods (Page 24).

• Question 41: Some vitamins like D and K are synthesized in the body (Page 25).

• Question 42: (Page 25 is missing, but it relates to protein intake, which is not clearly detailed from the previous answers)

• Question 43: The body gets a cooling effect when sweat evaporates from the skin (Page 26).

• Question 44: Poor water balance can lead to increased body temperature during exercise (Page 26).

• Question 45: To stay properly hydrated, athletes should consume fluids as much as possible (Page 27).

• Question 46: (Page 28 is missing, but it relates to protein intake, which is not clearly detailed from the previous answers)

• Question 47: High-protein diets lead to increased water loss through urea excretion (Page 28).

• Question 48: ''Water Intoxication'' has been clarified as hyponatremia (Page 29).

• Question 49: (Page 29 is missing; there are no additional details about this question based on the previous answers on that page)

• Question 50: The Adequate Intake (AI) for water in women is 2.7 liters per day (Page 30).

• Question 51: Beta-alanine is a nutritional ergogenic aid (Page 31).

• Question 52: Nitrates are the least likely nutrition supplements to provide an ergogenic aid to an endurance athlete (Page 32).

• Question 53: Ephedra-containing supplements were banned in 2004 by FDA (Page 33).

• Question 54: Athletes consume supplements to improve health, muscle growth etc (Page 34).

• Question 55 – 60: (Page 35–40) - These questions and answers are missing clear context, without additional explanations some key information is lost. Please provide further details about these questions or pages.

• Question 61: Brad Shoenfeld recommends an eating plan for fat loss that creates a caloric deficit including ample protein (Page 42).

• Question 62 Muscle dysmorphia involves preoccupation with and/or dissatisfaction with body size and muscularity (Page 42).

• Question 63: An increase in caloric intake is needed to successfully meet the pre-defined body weight goal of 85kg in 10 weeks (Page 43).

• Question 64: Satiation signals to the body it is full. (Page 44).

• Question 65: DRI equations are not a method of measuring total energy expenditure accurately, but are used as an estimation (Page 45).

• Question 66: Appropriate weight loss goals contain strategies such as percentage of current body weight loss and monitoring body composition weekly (Page 45).

• Question 67: Sports nutrition recommendations include consuming carbohydrates within the first hour of exercise and again 4 hours later to replenish glycogen stores (Page 46).

• Question 68: Fat loading is not currently recommended to enhance athletic performance (Page 47).

• Question 69: Sports beverages are ideal to consume during endurance exercise (Page 47).

• Question 70: To ensure athletes consume adequate calories, avoid recommending only fruits and vegetables (Page 48).

• Question 71 – 76: (Page 49–54) - These questions and answers are missing clear context, without additional explanations some key information is lost. Please provide further details about these questions or pages.

• Question 77: Sports beverages are not recommended for strength/power athletes before their training session (Page 50).

• Question 78: Relative carbohydrate intake is higher in strength/power athletes than in endurance athletes (Page 51).

• Question 79: The aerobic energy system is crucial in replenishing ATP and CP during recovery periods (Page 52).

• Question 80: Strength/power athletes should consume a variety of antioxidant-rich foods (Page 52).

• Question 81: In order to replenish glycogen stores in strength/power athletes, carbohydrates should contribute 55-65% of total calorie intake (Page 53).

• Question 82: If a strength/power athlete prefers to exercise on an empty stomach, a sports nutrition specialist should respect their preference but suggest testing both eating and not eating in training to get best results (Page 54).

• Question 83: Strength/power athletes should aim for a moderate to high intake of fats to replenish glycogen stores (Page 55).

• Question 84: Strength is the ability of a muscle to generate force (Page 55).

• Question 85: Depending on energy requirements, consumption of food during competition isn't imperative for all team sport athletes (Page 56).

• Question 86: The carbohydrate-to-protein ratio is 4:1 (Page 57).

• Question 87: All athletes, except for those with special needs or circumstances, should consult fluid needs when training and competing (Page 57).

• Question 88: (Page 58) - This question and answer are missing, and previous notes do not detail the content for this question. Please provide further details.

• Question 89: 6 grams or more of essential amino acids will increase protein synthesis after exercise (Page 59).

• Question 90: Carbohydrate recommendations prior to, during, and after events are the same in endurance, strength/power, and team sport athletes (Page 59).

• Question 91: Factors that affect caloric needs in team sports athletes include the position played, age, and body weight (Page 60).

• Question 92: Sodium and potassium are the minerals predominantly lost in sweat under conditions of high heat and humidity (Page 60).

• Question 93: (Page 61) - This question and answer are missing, and previous notes do not detail the content for this question. Please provide further details.

• Question 94: Pregnant athletes should consume an additional 300 calories per day (Page 62).

• Question 95: Masters athletes usually have decreased needs of daily nutrients such as iron (Page 62).

• Question 96: Masters athletes who have a risk of artery disease should lower fat intake, rather than increasing the intake of specific nutrients (Page 63).

• Question 97: A Pesco-vegetarian's diet includes fish (Page 63).

• Question 98: There is no information provided for this question, a possible answer could be that total needs for calcium, vitamin D, and magnesium may be different from other individuals based on needs and factors (Page 64)

• Question 99: Pregnant athletes generally require an additional 300 calories per day (Page 64).

• Question 100: Iron is the nutrient most likely to require supplementation during pregnancy (Page 65).

Test your knowledge on nutrition and metabolism topics, including the gastrointestinal tract, metabolic pathways, ATP storage, fat-soluble vitamins, food labeling, and nutrition education for athletes. This quiz covers essential concepts from the text, ensuring a comprehensive understanding of the subject matter.