NESTA Sports Nutrition Specialist

How many kilocalories per gram does each gram of dietary carbohydrate provide?

• A4 kcal/g
• B7 kcal/g
• C9 kcal/g
• D2 kcal/g

Which energy system predominates during a maximal effort lasting roughly 10 seconds, such as a short sprint or single heavy lift?

• AOxidative phosphorylation
• BATP-PCr (phosphagen) system
• CBeta-oxidation of fatty acids
• DKrebs cycle alone

Glycogen is the primary storage form of which macronutrient in muscle and liver?

• AProtein
• BFat
• CCarbohydrate
• DCholesterol

During prolonged moderate-intensity endurance exercise, what generally happens to the relative contribution of fat versus carbohydrate as exercise intensity increases toward maximal?

• AFat contribution rises and carbohydrate contribution falls
• BBoth fall equally
• CNeither changes with intensity
• DCarbohydrate contribution rises and fat contribution falls

Which term describes the energy expended to digest, absorb, and metabolize the food a person eats?

• AThermic effect of food (TEF)
• BResting metabolic rate (RMR)
• CExcess post-exercise oxygen consumption (EPOC)
• DNon-exercise activity thermogenesis (NEAT)

Which macronutrient has the highest thermic effect of food, meaning the greatest percentage of its energy is used during digestion and metabolism?

• ACarbohydrate
• BProtein
• CFat
• DAlcohol

What is the primary monosaccharide that working muscle and the brain use directly for energy?

• ASucrose
• BLactose
• CGlucose
• DMaltose

Gluconeogenesis refers to which metabolic process?

• ABreakdown of glycogen into glucose
• BConversion of glucose into fatty acids
• COxidation of glucose to carbon dioxide and water
• DSynthesis of glucose from non-carbohydrate sources such as amino acids and glycerol

Which of the following best describes an essential amino acid?

• AAn amino acid the body cannot synthesize and must obtain from the diet
• BAn amino acid produced only during exercise
• CAn amino acid found only in plant proteins
• DAn amino acid that provides no energy

Which branched-chain amino acid is most strongly associated with triggering muscle protein synthesis through the mTOR pathway?

• AGlycine
• BLeucine
• CGlutamine
• DAlanine

What does the term 'complete protein' mean?

• AA protein that contains no fat
• BA protein that is fully digested within 30 minutes
• CA protein containing all nine essential amino acids in adequate amounts
• DA protein found only in supplements

Which lipid type is associated with raising LDL cholesterol and is recommended to be limited in an athlete's diet?

• AMonounsaturated fats
• BOmega-3 polyunsaturated fats
• CMedium-chain triglycerides only
• DSaturated and trans fats

What is the role of the enzyme glycogen phosphorylase during exercise?

• AIt cleaves glucose units from glycogen to release glucose-1-phosphate for energy
• BIt builds glycogen from glucose
• CIt converts fatty acids into ketone bodies
• DIt synthesizes amino acids from ammonia

Which statement correctly describes basal metabolic rate (BMR)?

• AThe energy burned during a hard workout
• BThe energy required to sustain vital functions at complete rest in a fasted, thermoneutra…
• CThe total daily energy expenditure including activity
• DThe energy used only for digestion

During glycolysis under low-oxygen or high-intensity conditions, pyruvate is converted primarily into which compound?

• AAcetyl-CoA only
• BGlucose
• CLactate
• DGlycerol

Which gland and hormone primarily lower blood glucose after a carbohydrate-rich meal?

• AAdrenal gland releasing cortisol
• BThyroid releasing thyroxine
• CPituitary releasing growth hormone
• DPancreas releasing insulin

What does VO2 max represent in exercise physiology?

• AThe maximal rate at which the body can take in and use oxygen during intense exercise
• BThe maximum heart rate achievable during exercise
• CThe largest amount of glycogen the body can store
• DThe maximum amount of water lost through sweat

Which vitamin can be synthesized in the skin upon exposure to ultraviolet B sunlight?

• AVitamin C
• BVitamin D
• CVitamin B12
• DVitamin K

What is the main metabolic fate of dietary fat absorbed from the small intestine?

• AAbsorbed directly into the portal vein as free glucose
• BConverted entirely into glycogen
• CPackaged into chylomicrons and transported via the lymphatic system
• DExcreted unchanged in urine

The respiratory exchange ratio (RER) approaches which value when carbohydrate is the predominant fuel being oxidized?

• A0.7
• B0.5
• C1.5
• D1.0

What is a commonly recommended daily protein intake range for athletes seeking to support training adaptations and recovery?

• A1.2 to 2.0 g per kg of body weight
• B0.4 to 0.6 g per kg of body weight
• C3.5 to 4.5 g per kg of body weight
• D0.8 g per kg of body weight maximum

For athletes performing prolonged endurance training, daily carbohydrate intake is often expressed in which way?

• AGrams per session regardless of body weight
• BGrams per kilogram of body weight per day (e.g., 5-10 g/kg/day)
• CA fixed 50 g per day for all athletes
• DPercentage of fat-free mass only

What is the primary purpose of consuming carbohydrate during endurance exercise lasting longer than about 90 minutes?

• ATo increase muscle mass during the session
• BTo eliminate the need for hydration
• CTo maintain blood glucose and spare limited glycogen stores
• DTo completely stop fat oxidation

When aiming to maximize carbohydrate absorption beyond about 60 g/hour during long endurance events, which strategy is supported by research?

• AConsuming only fructose to bypass transport limits
• BEating only protein during the event
• CRestricting all fluids to slow gastric emptying
• DUsing multiple transportable carbohydrates such as glucose plus fructose

Carbohydrate periodization (sometimes called 'train low') refers to which practice?

• AStrategically manipulating carbohydrate availability around training to enhance adaptatio…
• BEliminating carbohydrate from the diet permanently
• CEating only carbohydrate and no other macronutrients
• DConsuming the same fixed carbohydrate amount every day regardless of training

What is the general recommendation for protein dose per meal to maximize muscle protein synthesis in most athletes?

• AA single 5 g dose once per day
• BApproximately 0.25 to 0.40 g/kg body weight (often about 20-40 g) per meal
• CAt least 100 g protein per meal
• DProtein only after the final workout of the week

The 'anabolic window' for post-exercise protein intake is best described by current evidence as:

• AExactly 15 minutes after exercise or benefits are lost
• BOnly relevant for elite athletes
• CA relatively wide window of several hours rather than a strict 30-minute requirement
• DClosed entirely if any carbohydrate is consumed

Which dietary fat intake range is commonly recommended as a minimum percentage of total energy for athletes to support hormone production and fat-soluble vitamin absorption?

• ALess than 5% of total energy intake
• BExactly 0% (fat should be avoided)
• CAt least 60% of total energy intake
• DAt least about 20% of total energy intake

Which pre-event meal strategy is generally recommended 3-4 hours before competition?

• AA meal high in carbohydrate, moderate in protein, and low in fat and fiber
• BA very high-fat, high-fiber meal eaten 15 minutes before the start
• CA fasted approach with no food for 24 hours
• DOnly a protein shake with no carbohydrate

Carbohydrate loading (glycogen supercompensation) is most beneficial for which type of athlete?

• APowerlifters performing single maximal lifts
• BEndurance athletes in events lasting longer than about 90 minutes
• CSprinters in 100-meter races
• DAthletes in events under 10 minutes

For maximizing post-exercise glycogen resynthesis when rapid recovery is needed (e.g., two sessions same day), what is recommended?

• AAvoiding carbohydrate for 6 hours after training
• BEating only fat immediately after exercise
• CConsuming about 1.0-1.2 g/kg/hour of carbohydrate in the early recovery period
• DDrinking water only with no nutrients for 4 hours

What is 'fat adaptation' in the context of endurance training?

• AA rapid gain in body fat from overeating
• BA condition where athletes cannot digest any dietary fat
• CAn acute response to a single high-carbohydrate meal
• DA metabolic shift toward greater reliance on fat oxidation, often from prolonged high-fat…

Glycemic index (GI) primarily measures what?

• AHow quickly a carbohydrate-containing food raises blood glucose relative to a reference
• BThe total calories in a carbohydrate food
• CThe fiber content of a food
• DThe fat content of a food

Which carbohydrate choice is generally preferred immediately after a glycogen-depleting workout when fast refueling is the goal?

• AVery high-fiber, low-glycemic carbohydrates only
• BHigher-glycemic-index carbohydrates
• CPure dietary fat
• DFoods with no carbohydrate at all

Why is consuming protein with carbohydrate after resistance training commonly recommended?

• AIt prevents any carbohydrate from being absorbed
• BIt guarantees immediate fat loss
• CIt supplies amino acids to support muscle protein synthesis and tissue repair
• DIt eliminates the need for total daily protein

For a strength athlete in a hypertrophy phase, protein needs are typically at which end of the athlete range?

• ABelow the sedentary RDA of 0.8 g/kg/day
• BFixed at 0.5 g/kg/day
• CIrrelevant because only carbohydrate drives muscle growth
• DToward the higher end, around 1.6-2.0 g/kg/day

What is a practical reason to keep pre-event meals low in fat and fiber?

• AFat and fiber slow gastric emptying and can increase gastrointestinal distress during com…
• BFat and fiber have no calories
• CThey block carbohydrate from entering the bloodstream entirely
• DThey cause immediate dehydration

Which statement about distributing protein across the day is best supported by research?

• AConsuming all protein in one large evening meal is clearly superior
• BSpreading protein relatively evenly across 3-5 meals tends to optimize 24-hour muscle pro…
• CProtein timing has no measurable effect under any circumstances
• DOnly protein eaten before 9 a.m. supports muscle growth

During very prolonged, low-intensity activity, which fuel source provides the largest total energy reserve in the body?

• ALiver glycogen
• BMuscle glycogen
• CStored body fat (triglycerides)
• DBlood glucose

What is a reasonable carbohydrate intake target in the hours before a morning endurance event when a full pre-event meal is consumed 3-4 hours prior?

• AAt least 10 g/kg consumed 15 minutes before the start
• BNo carbohydrate at all to force fat burning
• COnly sugar-free fluids with zero carbohydrate
• DRoughly 1-4 g/kg of carbohydrate scaled to the time available before the event

Which mineral is a key component of hemoglobin and is commonly deficient in endurance athletes, particularly female athletes?

• AIron
• BSodium
• CCalcium
• DPhosphorus

Which vitamins are recognized as dietary antioxidants that help limit exercise-induced oxidative damage?

• AVitamins B1 and B2 only
• BVitamins C and E
• CVitamin K alone
• DVitamin D alone

What is a potential downside of high-dose antioxidant supplementation (e.g., large amounts of vitamins C and E) in athletes?

• AIt guarantees faster muscle growth
• BIt eliminates the need for carbohydrate
• CIt may blunt beneficial training adaptations driven by reactive oxygen species signaling
• DIt increases iron absorption to dangerous levels in everyone

Which mineral is critical for bone health and is of particular concern for athletes with low energy availability or amenorrhea?

• ASodium
• BZinc
• CIodine
• DCalcium

Which nutrient enhances the absorption of non-heme iron from plant foods when consumed in the same meal?

• AVitamin C
• BCalcium
• CDietary fiber
• DCaffeine

Reactive oxygen species (ROS) produced during exercise are best described as:

• AAlways entirely harmful with no useful function
• BMolecules that can cause oxidative damage but also serve as important adaptive signals
• CA type of carbohydrate fuel
• DElectrolytes lost in sweat

Which B vitamin is most likely to require supplementation in strict vegan athletes because it is found almost exclusively in animal foods?

• AVitamin B1 (thiamine)
• BVitamin B2 (riboflavin)
• CVitamin B12 (cobalamin)
• DVitamin B6 (pyridoxine)

Which trace mineral is important for immune function and may be lost in sweat during heavy training?

• ASodium
• BPotassium
• CChloride
• DZinc