Sports Nutrition Quiz – What Do You Know?
Sports Nutrition Quiz
This sports nutrition quiz consists of TEN (10) questions that are TRUE or FALSE. To get full credit, you need the reason WHY it is the answer you pick or you only get 1 point. TWENTY (20) points possible…how many can you get?
Sports Nutrition Quiz Questions
- Vitamin and mineral supplements will give athletes more energy.
- High protein diets or whey protein and amino acid supplements are needed to produce bigger and stronger muscles.
- Avoid meals eaten before training or competition because they can cause an upset stomach.
- The best post-workout meal contains more carbohydrates than protein.
- Chocolate milk is a less expensive alternative as a post-workout meal.
- Muffins for breakfast are quick but are not a good choice.
- Organic foods have higher levels of nutrients so are better for you.
Sports Nutrition Quiz Answers
1. If you lose weight during an intense cardio training session, you have lost water and fat.
FALSE – You can lose a lot of water as sweat during a workout resulting in weight loss. Your body will use mostly carbohydrates for energy with a higher intensity workout so fat loss is minimal. Dehydration will cause your performance to suffer so always drinks lots of water during and after exercise.
Weigh yourself before and after your workout. Weigh yourself nude – sweaty clothes will give you a false reading. For every kilogram of weight lost, drink 1-1½ litres of water.
2. Feeling unusually tired during a regular workout may be a sign of iron deficiency.
TRUE – Iron is found in haemoglobin in blood and is responsible for the transportation of oxygen the cells. Lower levels of iron will mean less oxygen is carried to your muscles. End result? Fatigue.
See your family doctor to check for iron deficiency anemia.
3. The best drink for athletes during long, intense training and competitions is water.
FALSE – Water is a must for athletes but sports drinks can be beneficial when exercise is intense and last for at least one hour. They will help replace carbohydrates for more energy as well as replace the electrolytes lost in sweat. Fruit juice can also be used but it SHOULD be diluted with equal parts water. Hot, humid conditions combined with prolonged or intense exercise will cause the body to need more fluids.
4. Vitamin and mineral supplements will give athletes more energy.
FALSE – Vitamins and minerals do not provide energy. They work in combination with the digestive system to release energy from carbohydrate, protein and fat found in food. High doses of some vitamin and mineral supplements can be harmful. Contrary to what is advertised, the excessive vitamin B levels in energy drinks do not help give you an energy burst.
5. High protein diets or whey protein and amino acid supplements are needed to produce bigger and stronger muscles.
FALSE –A good strength-training program combined with the right energy/calorie intake, recovery time and sleep, is the key. There are known advantages to taking supplements in sports nutrition to increase muscle mass but they are not REQUIRED to get bigger and stronger. Educate yourself before taking them. Know what they contain and what they do to your body.
6. Avoid meals eaten before training or competition because they can cause an upset stomach.
FALSE – Sports nutrition 101: Eating a meal before an event will provide the extra fuel your muscles need for exercise. See the post “Game Day Nutrition – What Should Kids Eat?” for more details. Never experiment with new foods or beverages during competition. Try new foods in training first.
7. The best post-workout meal contains more carbohydrates than protein.
TRUE – You hear a lot about the use of protein in a shake after intense exercise. Carbohydrates will help boost the insulin levels in your blood which will drive the glucose into the muscles making recovery time shorter. The ratio can be as high as 4:1 carbohydrates to protein depending on your training goals. Endurance athletes need more carbs, less protein. Building large muscles is counter productive for them so the training and diet are different.
8. Chocolate milk is a less expensive alternative as a post-workout meal.
TRUE – Chocolate milk will contain 8 – 11 grams of protein in the form of whey and casein but also contains 24 – 31 grams of carbohydrates. Pretty close to the 4:1 ratio from that last question! Sugar levels are a little higher because of the chocolate but not excessively. Each 500 mL serving is 90 – 200 calories depending on the brand. The use of 1% versus 2% milk will make a big difference. Check the label for details.
9. Muffins for breakfast are quick but are not a good choice.
TRUE – Muffins are very common for people who are on the go and need something that is fast. Unfortunately, they contain a lot of fat (most of which is saturated fat). Low fat muffins? Better but both types still contain an excess of sugar. It will give you that morning boost but you will crash and need a nap afterwards.
10. Organic foods have higher levels of nutrients so are better for you.
FALSE – This one is a myth. Organic food has been tested numerous times and has been found to contain the exact same nutrients as regular foods. There are two other differences to take note of. Organic foods contain 80% less pesticides on them and they tend to spoil faster. If you eat them right away and do not store them, they are a good choice. It is highly recommended that you wash regular foods to avoid the pesticides on their surface.
Sports Nutrition Quiz RATING SCALE
1 – 4 WOW…stick to chess, sports just isn’t your thing
5 – 6 Bench-warmer, go fill up my water bottle buddy
7 – 8 Second string rotational player, doing okay
9 – 10 Starter, you are the key player!