Nutrition Basics Quiz

Question 1 Summary

• The small intestine is not the majority of the gastrointestinal tract.
• The small intestine is a part of the gastrointestinal tract.

Question 2 Summary

• The citric acid cycle and the electron transport chain are common to the breakdown of all three energy nutrients (carbohydrates, fats, and proteins) in aerobic conditions..
• This occurs in the body.

Question 3 Summary

• ATP is stored in small quantities in the cells.
• Energy nutrient metabolism is essential due to limited ATP storage.

Question 4 Summary

• Vitamins A, D, E, and K are fat-soluble vitamins.

Question 5 Summary

• Food/beverage ingredients must be listed in descending order of predominance on food labels.
• This is based on their weight.

Question 6 Summary

• Anyone can provide nutrition education to athletes, as long as the information is publicly available and no specific foods are prescribed.

Question 7 Summary

• Glucose is the most important monosaccharide for the human body.
• It provides energy.

Question 8 Summary

• Increasing meal frequency does not appear to favorably change body composition in sedentary populations.
• This is based on an International Society of Sports Nutrition position stand.

Question 9 Summary

• The classic carbohydrate-loading method involves 25% of total calories for days 1–3, then 80% for days 4–6

Question 10 Summary

• High-fat, low-carbohydrate diets do not delay the onset of fatigue in endurance athletes.
• Low carbohydrate intake reduces glycogen levels and shortens time to fatigue.

Question 11 Summary

• (No information extracted)

Question 12 Summary

• Carbohydrate intake recommendations range from 3 to 12 grams per kilogram of body weight.
• This is a true statement.

Question 13 Summary

• Photosynthesis is the process by which plants create carbohydrates.

Question 14 Summary

• Eating fruits and vegetables high in fiber and low in fat may help prevent some cancers.
• This is a true statement.

Question 15 Summary

• Carbohydrate loading should begin 1-6 days prior to competition.
• This is not 12 hours prior.

Question 16 Summary

• Fructose is not the best carbohydrate to consume during prolonged exercise.
• Fructose is sweet but absorbs quickly, making it less ideal for extended exertion.

Question 17 Summary

• Carbohydrates are the primary source of fuel for the body.
• They are composed of carbon, hydrogen, and oxygen.
• They provide 4 calories per gram.
• They are not primarily found in meat and dairy products.

Question 18 Summary

• (No information extracted)

Question 19 Summary

• Medium-chain triglycerides (MCTs) may enhance endurance performance due to their rapid absorption and oxidation at a lower rate than long-chain triglycerides (LCTs).

Question 20 Summary

• Athletes should avoid high-fat diets during the 2 weeks leading up to a competition or a training session.

Question 21 Summary

• (No information extracted)

Question 22 Summary

• A long-term high-fat diet can decrease glycogen stores.
• This can increase an athlete's time to exhaustion.
• This necessitates the increase in the reliance on the anaerobic system for energy production.

Question 23 Summary

• Fats are not the primary source of energy during moderate-to-high intensity exercise.
• Fats add flavor and texture to food.
• Fats provide 9 calories per gram.
• Fats supply essential fatty acids.

Question 24 Summary

• Unsalted butter contains cholesterol.
• Corn oil does not naturally contain cholesterol

Question 25 Summary

• Omega-3 fatty acids do not cause vasoconstriction.
• Omega-3 fatty acids are beneficial for blood vessel dilation, blood clotting reduction, and inflammation reduction.

Question 26 Summary

• (No information extracted)

Question 27 Summary

• The side chain of amino acids determines the specialized function and shape of a protein when multiple amino acids link to form a protein

Question 28 Summary

• A dipeptide is a protein composed of 2 amino acids.

Question 29 Summary

• A positive nitrogen balance means that dietary protein intake is higher than protein loss.

Question 30 Summary

• An incomplete protein lacks the full complement of essential amino acids.

Question 31 Summary

• 10-35% of total daily calories should come from protein.

Question 32 Summary

• When consuming grains and legumes together, they complement each other to form complete proteins..

Question 33 Summary

• Turkey breast and other animal proteins are considered complete high quality protein sources.

Question 34 Summary

• Tyrosine is a conditionally essential amino acid.
• If the intake of phenylalanine and methionine in the body is low, the body would need exogenous tyrosine or cysteine form the diet, which makes it an essential amino acid.

Question 35 Summary

• The bioavailability of lycopene is greater in cooked or processed tomatoes, compared to fresh tomatoes.

Question 36 Summary

• Current research does not support the use of antioxidant supplements to prevent oxidative damage in athletes.
• Instead, athletes should focus on consuming foods rich in antioxidants.

Question 37 Summary

• Nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP) are coenzymes involved in various metabolic processes, including ATP production, neurotransmitter formation, and DNA synthesis.

Question 38 Summary

• Kidney beans are a good food source of vitamin B12.

Question 39 Summary

• Retinal is one of the forms of vitamin A in the body.

Question 40 Summary

• Toxic buildup of fat-soluble vitamins is rare with whole food consumption.
• Intake of high doses is more likely to cause a buildup.

Question 41 Summary

• The goal of hydration during exercise is to maintain plasma volume.

Question 42 Summary

• Athletes with low body fat have a higher percentage of total body water compared to those with high body fat.

Question 43 Summary

• Sweat rate is necessary to determine appropriate fluid intake for athletes during training or competition

Question 44 Summary

• The general guideline for fluid intake after training is 16-24 ounces of fluid for every pound of weight lost during exercise

Question 45 Summary

• The urine color should be clear or pale lemonade when monitoring hydration.

Question 46 Summary

• The commonly prescribed 8 cups of water per day is an average, not a specific requirement, and may need adjusting depending on individual needs

Question 47 Summary

• Electrolytes play a role in the varying intracellular and extracellular water content.
• The amount of protein and carbohydrates also impact the water content in cells.

Question 48 Summary

• (No information extracted.)

Question 49 Summary

• New dietary supplements that do not contain new ingredients do not need to submit information to the FDA prior to marketing the product.

Question 50 Summary

• Androstenedione is a banned substance that falsely claims to increase testosterone levels but may actually cause estrogen levels to increase.

Question 51 Summary

• Beta-alanine is a nutritional ergogenic aid.

Question 52 Summary

• Nitrates are the least likely nutrition supplements to provide an advantage to endurance athletes.

Question 53 Summary

• Ephedra-containing supplements were banned by the FDA in 2004.

Question 54 Summary

• Athletes use supplements to aid in increasing muscle gain, improving health, and/or improving strength and power.

Question 55 Summary

• (No information extracted)

Question 56 Summary

• The Dietary Supplement Health and Education Act (DSHEA) is the legislative act passed in 1994 that regulates the dietary supplement industry.

Question 57 Summary

• A physiological ergogenic aid is the practice of warming up before exercise.

Question 58 Summary

• (No information extracted)

Question 59 Summary

• Fat is the macronutrient with the lowest thermic effect of food.

Question 60 Summary

• Appetite and hunger are different. Appetite is a psychological desire for food, while hunger is a physiological need.

Question 61 Summary

• Brad Schoenfeld's bottom line on fat loss strategies involves choosing an eating plan that creates a caloric deficit while including adequate protein.

Question 62 Summary

• Muscle dysmorphia is a condition characterized by preoccupation with body size and muscularity.
• This is a true statement

Question 63 Summary

• An athlete intending to gain 5 kg in 10 weeks but maintaining existing intake requires additional calories, which can then ensure adequate protein intake.

Question 64 Summary

• Satiation signals the body is full.

Question 65 Summary

• DRI equations are an estimation of total energy expenditure (not a direct measurement)

Question 66 Summary

• Appropriate weight loss goals include losing 5-10% of current body weight in 2-3 weeks, while monitoring body composition weekly, and aiming for steady weight loss in training.

Question 67 Summary

• A prudent carbohydrate consumption strategy for a marathon finisher would be 75g of carbohydrate per hour for the first few hours following the race, followed by 4 hours at a lower quantity of carbohydrates

Question 68 Summary

• Fat loading before an event is not currently recommended to enhance athletic performance.

Question 69 Summary

• Sports beverages are the recommended choice for ingestion during endurance and ultra-endurance exercise

Question 70 Summary

• To increase calorie intake, athletes should focus on calorie-dense foods like nuts and seeds, as well as increase the frequency of meals or snacking on high-calorie snacks.
• Focus on calorie-rich foods and/or increasing the frequency of snacking.

Question 71 Summary

• During a 4-hour bike ride consuming 96 ounces of sports beverage, 3 carbohydrate gels, and 1 sports bar provides a total of 297 grams of carbohydrate per hour.

Question 72 Summary

• Carol should drink approximately 27-33 ounces of fluid per hour of the 3-hour hike to meet her fluid needs.

Question 73 Summary

• Endurance athletes should consume 30-60 grams of carbohydrate per hour during training or competition.

Question 74 Summary

• A 158-pound marathon runner should consume 55-65% of total calories as carbohydrates during his daily carbohydrate intake based on training goals.

Question 75 Summary

• Given a 32 year old, 165lbs male triathlete goal, consuming a carbohydrate intake at the low end of the recommended range and a total calorie intake at the upper end of the recommended range, would mean the athlete is consuming less than the recommended carbohydrate range.

Question 76 Summary

• A 165-pound individual who consumes 6-10 g/kg (75kg) of carbohydrate will likely consume 450g which is 1800 kcal.
• An intake to this level will still allow the individual to remain within a 45-65% calorie consumption range.

Question 77 Summary

• Sports beverages should not be reserved until after training sessions or competitions for strength and/or power athletes. Instead, sports beverages are suitable as an ideal source of calories during strength and/or power training sessions.

Question 78 Summary

• Both endurance and strength/power athletes have recommended intake of carbs 1-1.2g per kg every hour during the first 4 hours following training.

Question 79 Summary

• The aerobic energy system is the primary system for the replenishment of ATP and CP during recovery periods in strength/power athletes.

Question 80 Summary

• Strength and power athletes should consume a variety of antioxidant-rich foods.

Question 81 Summary

• 55-65% of total calories should come from carbohydrates to replenish glycogen stores.

Question 82 Summary

• Respecting the athlete's preference for exercising on an empty stomach warrants testing in both conditions to discover the safer and more suitable option.

Question 83 Summary

• Strength and power athletes must follow a moderate-to-high intake of fats daily in order to have fully loaded glycogen stores before training sessions.

Question 84 Summary

• Strength is the ability to generate force.

Question 85 Summary

• Food consumption during team sports is not imperative but depends on the energy needs of the sport.

Question 86 Summary

• The appropriate ratio of carbohydrate to protein to improve and/or restore muscle glycogen is 8:1

Question 87 Summary

• All athletes should be concerned with fluid intake during training and competitions.

Question 88 Summary

• Players who are likely to expend the most energy in a two-hour period of competition include soccer goalies.

Question 89 Summary

• Ten grams or more of essential amino acids result in dramatic elevations in protein synthesis

Question 90 Summary

• The carbohydrate recommendations for 1-4 hours before, during, and after an event are the same for all athletes.

Question 91 Summary

• Factors affecting caloric needs in team sport athletes include position, age, and body weight.

Question 92 Summary

• Sodium and potassium are the minerals commonly lost in sweat during periods of high heat and humidity.

Question 93 Summary

• (No information extracted)

Question 94 Summary

• Expect an additional 300 calories per day for pregnant women.

Question 95 Summary

• Iron needs decrease in Masters athletes.

Question 96 Summary

• Masters athletes at risk of artery disease (i.e., atherosclerosis) should decrease total fat and saturated fat intake and increase protein, iron, and magnesium intake.

Question 97 Summary

• A pesco-vegetarian will consume fish.

Question 98 Summary

• (No information extracted.)

Question 99 Summary

• Pregnant athletes should consume an additional 300 calories each day.

Question 100 Summary

• Iron is the micronutrient most likely to require supplementation during pregnancy due to heightened needs and difficulty reaching these through diet alone.

Test your knowledge of essential nutrition concepts including the gastrointestinal tract, energy metabolism, vitamins, and food labeling. This quiz covers key topics relevant to understanding nutrition's role in health and fitness.