Nutrition in Sports MCQs

By: Prof. Dr. Fazal Rehman | Last updated: June 2, 2025

1. : What is the primary macronutrient needed for energy during high-intensity exercise?
(A) Protein
(B) Carbohydrates
(C) Fat
(D) Vitamins

2. : Which nutrient is essential for muscle repair and growth?
(A) Carbohydrates
(B) Fats
(C) Protein
(D) Fiber

3. : What is the recommended carbohydrate intake for athletes during heavy training?
(A) 2-3 grams per kilogram of body weight
(B) 4-7 grams per kilogram of body weight
(C) 8-10 grams per kilogram of body weight
(D) 1-2 grams per kilogram of body weight

4. : Which vitamin is crucial for energy metabolism?
(A) Vitamin A
(B) Vitamin C
(C) Vitamin D
(D) B vitamins

5. : What role do antioxidants play in sports nutrition?
(A) They increase muscle mass.
(B) They enhance hydration.
(C) They combat oxidative stress.
(D) They improve fat metabolism.

6. : What is the best time to consume protein for muscle recovery?
(A) Before exercise
(B) Immediately after exercise
(C) During exercise
(D) Before bed

7. : Which type of fat is considered beneficial for athletes?
(A) Saturated fat
(B) Trans fat
(C) Unsaturated fat
(D) Hydrogenated fat

8. : What is the primary source of hydration for athletes?
(A) Soda
(B) Water
(C) Fruit juice
(D) Milk

9. : How many calories are in one gram of protein?
(A) 2 calories
(B) 4 calories
(C) 7 calories
(D) 9 calories

10. : What is a common source of carbohydrates for athletes?
(A) Nuts
(B) Bread and pasta
(C) Chicken
(D) Cheese

11. : What is the primary function of dietary fiber?
(A) To provide energy
(B) To aid digestion
(C) To build muscle
(D) To supply essential fats

12. : Which electrolyte is most commonly lost in sweat?
(A) Calcium
(B) Magnesium
(C) Sodium
(D) Potassium

13. : What is the effect of dehydration on athletic performance?
(A) Improved endurance
(B) Decreased performance
(C) Increased strength
(D) Enhanced recovery

14. : Which of the following is a good post-exercise snack?
(A) Candy bar
(B) Protein shake
(C) Potato chips
(D) Sugary drink

15. : What is the ideal ratio of carbohydrates to protein for recovery after exercise?
(A) 1:1
(B) 2:1
(C) 3:1
(D) 4:1

16. : Which mineral is important for oxygen transport in the body?
(A) Calcium
(B) Iron
(C) Zinc
(D) Sodium

17. : What is the role of carbohydrates during endurance events?
(A) To provide protein
(B) To fuel energy needs
(C) To build muscle
(D) To improve hydration

18. : Which nutrient helps with the absorption of fat-soluble vitamins?
(A) Protein
(B) Fiber
(C) Fat
(D) Carbohydrates

19. : What is the recommended fluid intake before exercise?
(A) 100 ml
(B) 200-300 ml
(C) 500-700 ml
(D) No fluid needed

20. : Which of the following foods is high in omega-3 fatty acids?
(A) Chicken
(B) Salmon
(C) Beef
(D) Corn

21. : What is the role of zinc in an athlete’s diet?
(A) To promote muscle growth
(B) To support immune function
(C) To provide energy
(D) To reduce fat storage

22. : What is a good source of healthy fats for athletes?
(A) Butter
(B) Olive oil
(C) Soda
(D) White bread

23. : What is the recommended post-workout nutrition for muscle recovery?
(A) Only water
(B) Carbohydrates and protein
(C) High-fat foods
(D) Fiber-rich foods

24. : Which vitamin is essential for red blood cell production?
(A) Vitamin C
(B) Vitamin D
(C) Vitamin B12
(D) Vitamin A

25. : Why are electrolytes important during exercise?
(A) They improve vision
(B) They increase fat storage
(C) They help regulate nerve and muscle function
(D) They reduce hunger

26. : Which mineral is crucial for oxygen transport in the blood?
(A) Calcium
(B) Iron
(C) Magnesium
(D) Zinc

27. : What is a benefit of consuming omega-3 fatty acids for athletes?
(A) Increased body fat
(B) Improved joint health and reduced inflammation
(C) Lower protein synthesis
(D) Decreased endurance

28. : Which food is rich in iron and suitable for athletes?
(A) Banana
(B) Red meat
(C) Ice cream
(D) Lettuce

29. : What is the best strategy for carbohydrate loading before an endurance event?
(A) Increase protein intake only
(B) Consume high-carb meals 2-3 days before the event
(C) Avoid carbohydrates
(D) Eat only fats

30. : Why is protein important for athletes?
(A) It reduces hydration
(B) It builds and repairs muscle tissue
(C) It increases body fat
(D) It causes fatigue