Soccer
What are the building blocks of proteins?
Aminoacids
What is the main role of protein in sports performance?
Muscle repair and growth
What is the main fuel for high-intensity exercise?
Carbohydrates
How many calories does 1 gram of carbohydrate provide?
4 kcal
How many calories does 1 gram of fat provide?
9 kcal
How many essential amino acids are required by humans?
Nine
Which type of carbohydrate provides quick energy during exercise?
Simple carbohydrates
Which vitamins require fat for absorption?
A,D,K and E
What is the main role of fat during low-intensity exercise?
Long-term energy supply
What type of fat should athletes minimize for cardiovascular health?
Trans fats
Which type of protein contains all essential amino acids?
Complete
What is the primary storage form of carbohydrate in the body?
Glycogen
Which vitamin is essential for calcium absorption?
Vitamin D
Which vitamin is an antioxidant important for muscle recovery?
Vitamin C
What type of fat is considered “healthy” for the heart?
Unsaturated fat
What is the recommended protein intake for athletes (g/kg/day)?
1.2–2.0 g/kg/day
Where is glycogen stored?
Liver and muscles
What is the glycemic index (GI)?
A measure of how quickly a food raises blood glucose levels
Which vitamin helps with red blood cell production and oxygen transport?
Vitamin B12
Which vitamin is important for blood clotting?
Vitamin K
Name one plant-based complete protein.
Quinoa (or soy)
Name one complex carbohydrate source.
Brown rice (or oats, whole grains)
Which vitamin deficiency causes scurvy?
Vitamin C
Name one vitamin that athletes often need in higher amounts due to energy metabolism.
Vitamins B
Give one example of a food rich in omega-3 fatty acids.
Salmon (or flaxseeds, chia seeds)