Question 1

Premature depletion of glycogen reserves almost always negatively impacts endurance performance.

Accepted Answer

Glycogen is the primary source of energy during prolonged, intense exercise. When glycogen reserves are prematurely depleted, the body must rely on less efficient energy sources, leading to a decrease in endurance performance.

Question 2

Of the most common fats and oils, avocado oil and olive oil have the highest fatty acid content.

Accepted Answer

Avocado oil and olive oil are both high in monounsaturated fats, which are considered to be healthy fats.

Question 3

Consuming 400 to 600 milliliters of fluid 20 minutes before physical activity negates the beneficial effect of increased stomach volume on fluid and nutrient passage into the small intestine.

Accepted Answer

Consuming fluid before physical activity can actually help maintain hydration levels, which is beneficial for maintaining or enhancing the passage of fluids and nutrients into the small intestine, rather than negating it.

Question 4

Scientific evidence now indicates that only about 20% of your blood cholesterol level comes from dietary intake, with the pancreas producing the majority of the body's cholesterol.

Accepted Answer

The liver, not the pancreas, produces the majority of the body's cholesterol. About 80% of the cholesterol in your body is produced by the liver, while dietary intake accounts for about 20%.

Question 5

Increasing the diet's percentage of lipid calories to 50% for physically active persons who maintain a stable body weight adversely affects heart disease risk factors, including plasma lipoprotein profiles.

Accepted Answer

The answer of Increasing the diet's percentage of lipid calories...

Question 6

Consider 2 nutrition bars, one costing $1.50 and the other $2.50. Checking the nutrition label, both bars contain 13 grams of protein. Clearly, the cheaper bar provides more value per amount of protein per gram.

Accepted Answer

The value of a product in terms of its protein content is determined by the cost per gram of protein. The cheaper bar offers the same amount of protein for a lower price, thus providing more value per gram of protein.

Question 7

Athletes participating in physical activity lasting less than 1 hour should not consume energy beverages (EBs).

Accepted Answer

Energy beverages are typically recommended for activities lasting longer than an hour to replenish electrolytes and carbohydrates. For shorter activities, water is usually sufficient for hydration.

Question 8

The nonathlete consumer and athlete should not mix energy beverages (EBs) with alcohol because it can mask intoxication and precipitate undesirable dehydrating effects.

Accepted Answer

Mixing energy beverages with alcohol can indeed mask the feeling of intoxication, leading individuals to underestimate their level of impairment. Additionally, both alcohol and caffeine (a common ingredient in energy beverages) have diuretic effects, which can exacerbate dehydration.

Question 9

Fructose exists in foods as either a monosaccharide (free fructose) or a unit of the sucrose disaccharide molecule because the small intestine directly absorbs free fructose.

Accepted Answer

Fructose can indeed exist in foods both as a monosaccharide (free fructose) and as part of the sucrose molecule, a disaccharide. The small intestine absorbs free fructose directly, which is why it can exist in these two forms in our diet.

Question 10

The winner of a marathon race usually sustains intense aerobic effort during the run with sufficient energy reserves to sprint to the finish.

Accepted Answer

Marathon runners maintain a high level of aerobic effort throughout the race to manage their pace and energy. Towards the end, they often have enough energy reserves to increase their speed and sprint to the finish line, especially if the race is close. This strategy is part of their training and race plan, focusing on endurance and a strong finish.

Question 11

Repeated feedings of solid carbohydrate (43 g sucrose with 400 mL water) at the beginning and at 1, 2, and 3 hours during physical activity cannot maintain blood glucose and slow glycogen depletion during longer duration activities like 4 hours of cycling.

Accepted Answer

Repeated feedings of carbohydrates can help maintain blood glucose levels and slow down glycogen depletion during prolonged physical activities, such as 4 hours of cycling, by providing an external source of glucose for energy.

Question 12

The rise in blood sugar-termed the glycemic response-is determined after ingesting a food containing 50 grams of a digestible carbohydrate (total carbohydrate minus fiber) and comparing it over a 2-hour period with a "standard" for carbohydrate, usually white bread or glucose with an assigned value of 100.

Accepted Answer

The glycemic response of a food is indeed determined by comparing the blood sugar rise after consuming 50 grams of digestible carbohydrate from that food to the blood sugar rise after consuming a standard (white bread or glucose) with a value of 100, over a 2-hour period. This comparison helps in calculating the Glycemic Index (GI) of the food.

Question 13

The glycemic index provides the least useful physiologic concept compared to the glycemic load, which classifies a simple or complex sugar or starch, or available or unavailable.

Accepted Answer

The glycemic index (GI) and glycemic load (GL) both provide useful physiological concepts but in different ways. GI measures how quickly a food raises blood sugar levels, while GL takes into account both the speed of this rise and the amount of carbohydrate in the food, offering a more comprehensive view of a food's impact on blood sugar.

Question 14

Low glycemic foods are those identified with an assigned value of 55 or less.

Accepted Answer

Low glycemic foods are indeed those with a glycemic index (GI) value of 55 or less, indicating they cause a slower and lower rise in blood glucose levels.

Question 15

A food with a high glycemic index rating usually indicates the food is of relatively poor nutritional quality.

Accepted Answer

The glycemic index (GI) measures how quickly a food raises blood glucose levels, not its overall nutritional quality. Foods can have a high GI but still be nutritionally valuable, such as some fruits and whole grains.

Question 16

A high glycemic load reflects a greater expected blood glucose elevation with greater insulin release.

Accepted Answer

A high glycemic load indicates that a food will cause a larger increase in blood glucose levels, which in turn stimulates a greater release of insulin to help cells absorb the glucose.

Question 17

Increased type 2 diabetes and coronary heart disease risk coincides with chronic low-glycemic load meals.

Accepted Answer

Chronic low-glycemic load meals are associated with a reduced risk of type 2 diabetes and coronary heart disease because they lead to more stable blood sugar levels and less insulin demand.

Question 18

The most rapid strategy to replenish glycogen following longer duration physical activity consumes foods with medium to high glycemic indices rather than foods rated low, even if the replenishment meal contains a small lipid and protein content.

Accepted Answer

The answer of The most rapid strategy to replenish glycogen...

Question 19

During the first 2 hours of recovery with muscle glycogen content at its lowest level, consuming a glucose polymer solution with low osmolality restores glycogen more rapidly than an energy-equivalent solution of monomers with high osmolality.

Accepted Answer

Low osmolality glucose polymer solutions are absorbed more quickly and efficiently than high osmolality monomeric solutions, leading to a faster restoration of muscle glycogen levels during the initial recovery phase.

Question 20

Athletes and others involved in endurance-type physical activities should eliminate foods high in maltodextrins because of their poor intestinal absorptive quality.

Accepted Answer

Maltodextrins are actually easily digestible carbohydrates often used in sports drinks and snacks to provide quick energy during endurance activities.

Quiz 8: Nutritional Considerations for Intense