Nutrition & Physical Activity: Videos & Practice Problems

Which of the following correctly matches the typical recommended daily macronutrient intakes (g/kg/day) for a non-athlete compared with a high-performance athlete?

Why do only high-performance athletes typically require carbohydrate and protein intakes above general dietary guidelines?

Calculate the daily carbohydrate requirement range (in grams per day) for a 68 kg individual: (a) as a non-athlete using the 3–5 g/kg guideline and (b) as a high-performance athlete using the 5–12 g/kg guideline. Which option lists both ranges correctly?

A collegiate rower weighs 82 kg and is in a high-performance training block. Calculate the recommended daily protein intake range (in grams/day) using 1.2–2.4 g/kg, and also state the non-athlete protein recommendation (0.8 g/kg) for comparison. Choose the correct set.

Which statement best explains why fat recommendations (0.8–1.2 g/kg/day) are similar for non-athletes and high-performance athletes?

A competitive cyclist increases total fat intake to 2.5 g/kg/day by substantially increasing saturated fat (butter, processed meats). Which consequence is most consistent with current exercise nutrition guidance?

An athlete has a 10:00 AM moderate-intensity training session. Which pre-exercise meal timing and composition follows best practice?

Which during-exercise fueling strategy is most appropriate for continuous exercise lasting 90 minutes at moderate intensity?

An athlete finishes resistance training and consumes 25 g of protein within 30 minutes. Using the recommended 3:1 carbohydrate-to-protein mass ratio for post-exercise recovery, how many grams of carbohydrate should accompany that protein to meet the ratio?

What is the primary purpose of carbohydrate loading for endurance athletes?

A recreational runner is training for a 5K race and considers carbohydrate loading for the race next weekend. Which recommendation best reflects evidence-based practice?

Which set of micronutrients is most commonly cited as having slightly increased needs with regular physical activity due to roles in antioxidant defense, energy metabolism, bone and muscle function, and oxygen transport?

Match the micronutrient to its primary role relevant to exercise physiology: B vitamins, calcium, iron, vitamin C/E. Which option correctly pairs each nutrient with its role?

A 25-year-old recreationally active male has a varied diet including fortified cereals, dairy, lean meats, fruits, and vegetables. He wonders whether he should take a multivitamin because he trains 4 times per week. Based on typical guidance, which recommendation is most appropriate?

A female collegiate rower follows a vegan diet, has heavy training loads, and reports low menstrual blood iron parameters (ferritin low, hemoglobin borderline). She eats whole grains, legumes, and leafy greens. Which is the best next step?

Which brief definitions correctly describe glycogen, ATP, free radicals, and hemoglobin in the context of exercise?

How do free radicals produced during exercise influence micronutrient needs?

A 60 kg high-performance athlete completes a 90-minute training session and, within 30 minutes, consumes a snack containing 45 g carbohydrate and 15 g protein. Using an assumed mid-range daily carbohydrate target of 8 g/kg for this athlete, analyze whether (a) the snack meets the 3:1 carbohydrate-to-protein mass ratio and (b) whether the snack alone provides a substantial portion of the athlete's daily carbohydrate requirement. Choose the correct evaluation.

Given the previous 60 kg athlete who consumed 45 g carbs and 15 g protein post-exercise, which practical change to the next day's eating plan would best improve both glycogen replenishment and micronutrient support for oxidative stress without exceeding healthy fat limits?

A coach argues that all competitive athletes should eat 12 g/kg/day of carbohydrates because ‘‘more is always better’’ for performance. Based on the evidence summarized in the lesson, evaluate this recommendation.

For a 2.5-hour cycling event, which combined pre- and during-exercise strategy best follows the lesson's guidance?

Convert 154 pounds to kilograms (to one decimal place) and then calculate the non-athlete carbohydrate requirement using 3–5 g/kg/day. Which is the correct non-athlete carbohydrate range after conversion?

Which pair of micronutrients primarily supports antioxidant defense and energy metabolism respectively during exercise?

A middle-distance athlete trains twice daily and reports meals that appear low in carbohydrate overall. Which daily macronutrient prescription (g/kg/day) would best synthesize the needs for glycogen restoration and muscle repair for an athlete with high training volume?

An ultra-endurance athlete plans a 6-hour event. Which pre-event nutrition approach is most appropriate regarding carbohydrate loading?

Which physiologic molecule is the immediate cellular energy currency that is produced from carbohydrate and fat metabolism and used for muscle contraction?

Which scenario most likely merits carbohydrate loading?

A coach gives you a daily plan for a distance runner (70 kg): total daily targets the coach prescribes are carbs 4 g/kg, protein 0.8 g/kg, fat 1.5 g/kg. Synthesize why this plan may be inadequate or suboptimal for a high-training-volume runner and choose the best critique.

Which of the following statements best evaluates the blanket statement: 'Physically active people should always take micronutrient supplements because training increases needs beyond what food can supply'?