Q: Which formula best represents the calculation for carbohydrate intake during long-duration exercise?

$$Carbohydrate\ Intake = Exercise\ Duration\ (hours) \times Recommended\ Intake\ (g/hour)$$

Question 1

Which of the following best explains why high-performance athletes may require increased protein intake compared to non-athletes?

Accepted Answer

Athletes require more protein to support muscle growth, repair, and recovery due to increased physical activity.

Question 2

A soccer player is preparing for a match that will last 90 minutes. According to the study materials, which meal timing strategy would best maximize their glycogen stores before the game?

Accepted Answer

Eat a meal rich in carbohydrates 3-4 hours before the game.

Question 3

Which equation correctly represents the calculation of total daily energy expenditure (TDEE) for an athlete?

Accepted Answer

$$TDEE = Basal\ Energy\ Expenditure + Physical\ Activity\ Expenditure + Thermic\ Effect\ of\ Food$$

Question 4

During endurance exercise, athletes are advised to consume carbohydrates every 15–20 minutes. What is the primary reason for this recommendation?

Accepted Answer

To maintain blood glucose levels and delay fatigue.

Question 5

Which micronutrient is especially important for oxygen transport and energy metabolism in athletes, and deficiency may lead to early fatigue?

Accepted Answer

Iron

Question 6

A runner is planning to participate in a marathon. Which nutrition strategy would best support their performance during the event?

Accepted Answer

Practice carbohydrate loading in the days leading up to the race.

Question 7

Which of the following symptoms may indicate that an active person is not getting enough calcium in their diet?

Accepted Answer

All of the above

Question 8

After a long endurance event, what is the recommended time frame for consuming carbohydrates to maximize glycogen replenishment?

Accepted Answer

Within 30–45 minutes after exercise

Question 9

Which of the following statements is TRUE regarding micronutrient requirements for physically active individuals?

Accepted Answer

Micronutrient requirements may be slightly increased, but a healthy diet usually meets these needs.

Question 10

Which vitamin is necessary for the metabolism of carbohydrates, which are required for energy production during exercise?

Accepted Answer

Vitamin B

Question 11

A basketball player feels fatigued during games despite eating enough calories. Which micronutrient deficiency could be responsible for this symptom?

Accepted Answer

Iron

Question 12

Which of the following is the best example of a meal to consume 3–4 hours before a long-duration exercise session?

Accepted Answer

A turkey sandwich with whole grain bread, fruit, and water.

Question 13

Which of the following is NOT a benefit of carbohydrate loading for endurance athletes?

Accepted Answer

Improves performance in short, high-intensity sprints

Question 14

Which formula best represents the calculation for carbohydrate intake during long-duration exercise?

Accepted Answer

$$Carbohydrate\ Intake = Exercise\ Duration\ (hours) 	imes Recommended\ Intake\ (g/hour)$$

Question 15

Which of the following is a key reason why athletes have higher fluid requirements than the general population?

Accepted Answer

They sweat more during physical activity, increasing fluid loss.

Question 16

Which of the following is the most important nutrient to consume immediately after exercise to support muscle recovery?

Accepted Answer

Protein

Question 17

A tennis player wants to optimize their performance and recovery. Which combination of nutrients should they focus on consuming after a match?

Accepted Answer

Carbohydrates and protein

Question 18

Which of the following statements is TRUE regarding the timing of meals around exercise?

Accepted Answer

Consuming carbohydrates and protein before and after exercise supports performance and recovery.

Question 19

Which micronutrient is essential for bone health and may be required in higher amounts for athletes to prevent stress fractures?

Accepted Answer

Calcium

Question 20

Which of the following best describes the role of vitamin B in athletic performance?

Accepted Answer

Vitamin B is required for the metabolism of carbohydrates, which are needed for energy during exercise.

Nutrition and Physical Activity: Macronutrient and Micronutrient Needs for Athletes

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