Nutritional Science Overview Quiz

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Questions and Answers

Which of the following best defines an ergogenic aid?

A type of nutrient supplement used exclusively by athletes

A dietary restriction to improve energy levels

A procedure or treatment that enhances performance (correct)

A training method focused solely on strength building

What is a limitation of epidemiological research?

It typically requires large sample sizes

It cannot study past behavior

It identifies direct cause and effect relationships

It cannot establish a causal link between variables (correct)

When evaluating a nutritional claim, which question is important to ask?

Who benefits from the promotion of this claim? (correct)

How many ingredients are in the product?

Is this claim supported by personal testimonials?

What is the average cost of this product?

What is true about experimental research?

It manipulates an independent variable to study its effects Signup and view all the answers

Which of the following is NOT a consideration when evaluating experimental research?

Does it provide anecdotal evidence of success? Signup and view all the answers

What is the primary limitation of retrospective nutritional screening techniques?

They rely heavily on athletes' memory Signup and view all the answers

Which of the following is considered the most accurate prospective technique for nutritional evaluation?

Analysis of duplicate meals Signup and view all the answers

What does RNI stand for in nutritional terminology?

Recommended Nutrient Intake Signup and view all the answers

What is the primary purpose of the balance technique in dietary recommendations?

To measure intake versus excretion of nutrients Signup and view all the answers

Which nutrient classification refers to nutrients that cannot be synthesized by the body?

Indispensable nutrients Signup and view all the answers

Which of the following best describes the term EAR?

The intake level that meets the needs of half the population Signup and view all the answers

What is a significant drawback of using food records for nutritional evaluation?

They may lead individuals to change their eating patterns during the study Signup and view all the answers

Which of the following terms refers to the safe upper limit of nutrient intake?

UL Signup and view all the answers

What should be the primary beverage choice according to Canada's Food Guide?

Water Signup and view all the answers

What change was made to the food groups in the most recent Canada's Food Guide?

Removal of milk and alternatives group Signup and view all the answers

Which nutrient must be complemented in vegetarian diets due to plants being incomplete?

Proteins Signup and view all the answers

What is a key concern regarding nutrient absorption in vegetarian diets?

Minerals binding to unabsorbable compounds Signup and view all the answers

Which of the following is NOT included in the Food Exchange System?

Dairy Signup and view all the answers

What is the main benefit of consuming nutrient-dense foods?

High in essential nutrients relative to calories Signup and view all the answers

What is a primary energy-related concern for vegetarian diets?

Limited kcal density of foods Signup and view all the answers

Which vitamins are particularly limited in a vegetarian diet?

Vitamin B12 and D Signup and view all the answers

What is the primary benefit of creatine supplementation during repeated high-intensity efforts?

Enhanced muscle phospho-creatine stores Signup and view all the answers

How does carbohydrate loading before a competition benefit athletic performance?

Maximizes glycogen stores Signup and view all the answers

Which nutrient is classified as a macronutrient?

Protein Signup and view all the answers

What is a consequence of completely depleting carbohydrate stores during exercise?

Significant decrease in performance Signup and view all the answers

When is the optimal time to replenish depleted carbohydrate stores after exercise?

30-60 minutes post-exercise Signup and view all the answers

Which of the following is NOT one of the three primary roles of nutrients?

Enhance muscle endurance Signup and view all the answers

Women undergoing training often face nutrient deficiencies due to which common issue?

Under eating relative to energy expenditure Signup and view all the answers

What type of nutrient needs to be consumed in milligram or microgram quantities?

Vitamins Signup and view all the answers

What must be done to consume all essential amino acids from plant protein sources?

Combine complementary proteins across different meals Signup and view all the answers

What do 'light' claims on food labels indicate?

The food meets criteria for reduced fat or reduced calories Signup and view all the answers

What defines a food allergy?

An allergic reaction that can result in severe symptoms such as anaphylaxis Signup and view all the answers

What is a common result of poor food handling?

Food poisoning Signup and view all the answers

Which of the following nutrients is generally high in a plant-based diet?

Fibre Signup and view all the answers

What is a significant limitation of plant protein sources such as nuts?

Low in lysine Signup and view all the answers

What do additional labelling regulations on food aim to provide consumers?

Consistent information based on recognized health and science data Signup and view all the answers

What is the main energy source during maximal intensity exercise?

Phosphagens Signup and view all the answers

Which fuel source provides the majority of energy during low intensity exercise?

Fats Signup and view all the answers

Which metabolic process rapidly produces ATP but also decreases blood pH due to lactic acid?

Anaerobic glycolysis Signup and view all the answers

What is the primary factor influencing resting metabolic rate (RMR)?

Age Signup and view all the answers

What nutrient is primarily broken down into glucose through the process of glycogenolysis?

Carbohydrates Signup and view all the answers

Which statement about dietary induced thermogenesis (DIT) is accurate?

It lasts for a short duration after food intake. Signup and view all the answers

Which process involves the formation of new glucose molecules in the liver?

Gluconeogenesis Signup and view all the answers

Which type of carbohydrate is ranked with a higher glycemic index?

Fruit juices Signup and view all the answers

How much carbohydrate intake is recommended for athletes to enhance performance?

5-10 g/kg Signup and view all the answers

Which of the following macronutrients serves primarily as an auxiliary fuel source during prolonged exercise?

Proteins Signup and view all the answers

What happens to blood glucose levels shortly after consuming high glycemic foods?

They may drop below normal levels. Signup and view all the answers

Why is carbohydrate loading important before intense exercise?

It helps to replenish glycogen stores. Signup and view all the answers

Which is a significant factor affecting total daily energy expenditure (TDEE)?

All aspects including activity, RMR, and food intake Signup and view all the answers

Study Notes

Nutrition and Metabolism

Creatine significantly increases peak power in repeated 10-second efforts due to increased phospho-creatine stores. It also increases muscle size and mass by 1-2 kg in the first few days. Chronic creatine supplementation with training enhances muscle growth, including increased muscle water content, which stimulates muscle protein synthesis.

Carbohydrate (CHO)

High CHO intake for several days before exercise extends the time to exhaustion. This is due to increased CHO stores in muscle and liver tissue. If these stores are depleted, performance significantly declines. Replenishing CHO stores immediately after exercise (30-60 minutes) is crucial. CHO loading, involving an increase in carbohydrate intake before competition, maximizes CHO stores. Decreasing exercise time leading up to competition prevents fatigue from hindering performance. Providing CHO during exercise maintains blood sugar and improves performance. Women often under eat while training, which can lead to negative effects and nutrient deficiencies (e.g., relative energy deficiency syndrome).

Energy

Increasing calorie intake is necessary when training to maintain or increase energy levels, particularly in women who may have more difficulty maintaining adequate energy intake relative to energy expenditure; in this event, women may down regulate metabolic function to compensate.

Nutrition

Intake and utilization of food and supplements. This includes ingestion, absorption, transport, and metabolism of nutrients required to prevent disease and maintain body health.

Nutrients

Substances consumed to prevent disease and maintain health.
- Macronutrients are needed in gram quantities, including carbohydrates, fats, and proteins.
- Micronutrients are needed in milligram or microgram quantities, including vitamins and minerals.

Nutritional Screening of Athletes

Dietary evaluation, biochemistry testing of blood or urine, body composition analysis, and clinical assessment of athletes are all relevant for screening.

Retrospective Techniques

Dietary history (over several weeks or last 24 hours), food frequency questionnaires, and interviews are used. Interviews may have limitations due to recall accuracy and possible alteration of habits on the part of the athlete to fulfill perceived investigator expectations.

Prospective Techniques

Analysis of duplicate meals (most accurate, but expensive) and food records (over 3-7 days, a practical option) are used. Limitations include cost, equipment, athlete habits changing to fulfill perceived investigator expectations, and subject documentation.

Nutritional Terminology

RNI (recommended nutrient intake) - amount of nutrients needed to fulfill the requirements of all of the population, with a buffer that exceeds the minimum requirement.
RDA (recommended dietary allowance) – the same as RNI.
DRI (Dietary Reference Intake)
AI (adequate intake)
UL (upper limit) – highest amount of intake that will not cause health issues.

Balance Technique

Used to determine dietary recommendations - measures differences between the amount of a nutrient that enters the body and what’s excreted.
- Positive balance (intake > excretion) indicates increased storage or growth.
- Negative balance (intake < excretion) indicates decreased storage or loss of muscle mass.

Energy Production

Phosphagens (ATP and PCr) provide energy for short bursts of intense exercise (3-5 seconds); these are formed from food intake
Anaerobic glycolysis breaks down glycogen into glucose for energy, producing lactic acid (lowers pH) as a byproduct
Oxidative phosphorylation provides more ATP but is slower because it relies on oxygen availability and involves the use of CHO, fat, and proteins for energy production.

Epidemiological Research

Attempts to determine whether relationships exist between two variables in a sample. Useful for establishing relationships between variables but doesn't determine a cause-and-effect relationship. Research can involve retrospective studies (studying past behaviors) or prospective studies (studying future behaviors).

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Description

Test your knowledge on various concepts in nutritional science with this quiz. Topics include ergogenic aids, nutritional research methods, dietary recommendations, and nutrient classifications. Perfect for students studying nutrition or health sciences.