USATF Sports Nutrition & Hydration 1 — Questions and Answers
Question 1: What is the primary fuel source for high-intensity track and field events lasting less than 10 seconds?
- Stored fat (triglycerides)
- Phosphocreatine (PCr) system (Correct answer)
- Glycolytic (lactic acid) pathway
- Aerobic oxidation of glucose
Correct answer: Phosphocreatine (PCr) system
The phosphocreatine (ATP-PCr) system provides rapid energy for maximal efforts under 10 seconds, such as sprints and throws, without requiring oxygen.
Question 2: According to general sports nutrition guidelines, how many hours before competition should an athlete consume a pre-event meal?
- 30–60 minutes
- 1–2 hours
- 3–4 hours (Correct answer)
- 6–8 hours
Correct answer: 3–4 hours
A pre-event meal 3–4 hours before competition allows adequate digestion and glycogen loading without causing gastrointestinal distress during performance.
Question 3: Which macronutrient is most important for muscle repair and recovery following a heavy training session?
- Carbohydrates
- Fats
- Protein (Correct answer)
- Fiber
Correct answer: Protein
Protein provides the amino acids necessary for muscle protein synthesis and repair of damaged muscle tissue after strenuous training.
Question 4: A USATF coach notices an athlete's urine is dark amber before a meet. What should the coach recommend immediately?
- Consume a sports drink with electrolytes and caffeine
- Increase fluid intake with water or a carbohydrate-electrolyte solution (Correct answer)
- Eat a high-sodium snack to retain fluids
- Rest completely and avoid all fluids until the color lightens
Correct answer: Increase fluid intake with water or a carbohydrate-electrolyte solution
Dark amber urine is a clear indicator of dehydration; increasing fluid intake with water or a carbohydrate-electrolyte solution restores hydration status promptly.
Question 5: What percentage of body weight loss from sweat is generally considered the threshold at which athletic performance begins to decline?
- 1%
- 2% (Correct answer)
- 5%
- 8%
Correct answer: 2%
Research consistently shows that a fluid loss of approximately 2% of body weight impairs aerobic performance, cognitive function, and thermoregulation.
Question 6: Which electrolyte is lost in the greatest quantity through sweat and is most critical to replace during prolonged exercise?
- Potassium
- Magnesium
- Sodium (Correct answer)
- Calcium
Correct answer: Sodium
Sodium is the predominant electrolyte in sweat and its loss in large volumes can lead to hyponatremia, muscle cramps, and impaired fluid balance.
Question 7: During a multi-event track meet lasting several hours, what type of carbohydrate source is most appropriate for athletes to consume between events?
- High-fiber legumes and raw vegetables
- Easily digestible foods like bananas, rice cakes, or sports gels (Correct answer)
- High-fat meals such as cheese and nuts
- Large pasta portions to maximize glycogen stores
Correct answer: Easily digestible foods like bananas, rice cakes, or sports gels
Easily digestible, low-fiber carbohydrate sources rapidly replenish glycogen without causing GI distress that could impair subsequent performance.
USATF Sports Nutrition & Hydration 1
What is the primary fuel source for high-intensity track and field events lasting less than 10 seconds?