USATF Sports Nutrition & Hydration

Question 1

What is the primary fuel source for high-intensity track and field events lasting less than 10 seconds?

Accepted Answer

Phosphocreatine (PCr) system

Answer

Stored fat (triglycerides)

Answer

Glycolytic (lactic acid) pathway

Answer

Aerobic oxidation of glucose

Question 2

According to general sports nutrition guidelines, how many hours before competition should an athlete consume a pre-event meal?

Accepted Answer

3–4 hours

Answer

30–60 minutes

Answer

1–2 hours

Answer

6–8 hours

Question 3

Which macronutrient is most important for muscle repair and recovery following a heavy training session?

Accepted Answer

Protein

Answer

Carbohydrates

Answer

Fats

Answer

Fiber

Question 4

A USATF coach notices an athlete's urine is dark amber before a meet. What should the coach recommend immediately?

Accepted Answer

Increase fluid intake with water or a carbohydrate-electrolyte solution

Answer

Consume a sports drink with electrolytes and caffeine

Answer

Eat a high-sodium snack to retain fluids

Answer

Rest completely and avoid all fluids until the color lightens

Question 5

What percentage of body weight loss from sweat is generally considered the threshold at which athletic performance begins to decline?

Accepted Answer

2%

Answer

1%

Answer

5%

Answer

8%

Question 6

Which electrolyte is lost in the greatest quantity through sweat and is most critical to replace during prolonged exercise?

Accepted Answer

Sodium

Answer

Potassium

Answer

Magnesium

Answer

Calcium

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?

Accepted Answer

Easily digestible foods like bananas, rice cakes, or sports gels

Answer

High-fiber legumes and raw vegetables

Answer

High-fat meals such as cheese and nuts

Answer

Large pasta portions to maximize glycogen stores