Basic Nutrients
This macronutrient is the body’s primary energy source, especially during high-intensity exercise.
What are carbohydrates?
This system fuels short sprints (0–10 seconds) using stored ATP.
What is the ATP-PC system?
This simple daily indicator, evaluated by color, tells you if you're hydrated.
What is urine color?
These individuals—especially menstruating females—need extra iron to avoid fatigue and poor oxygen transport.
Who are female or vegetarian athletes?
This acronym (Frequency, Intensity, Time, Type) guides effective workout planning.
What is the FITT principle?
Substances like creatine or caffeine that enhance performance fall under this category.
What are ergogenic aids?
These nutrients regulate body processes and support immunity, even though they provide zero calories.
What are vitamins and minerals?
This energy system uses carbohydrates without oxygen and powers high-intensity exercise up to 2 minutes.
What is the glycolytic system?
Fatigue, dizziness, and dark urine are signs of this condition.
What is dehydration?
People with this digestive issue cannot break down lactose found in dairy.
What is lactose intolerance?
This flexibility test measures hamstring and lower-back mobility.
What is the sit-and-reach test?
Supplements not certified by third-party testing may contain harmful or banned substances.
What are risks of unregulated supplements?
This nutrient helps build and repair tissues such as muscles.
What is protein?
This long-duration energy system uses oxygen to create ATP during endurance activities.
What is the oxidative system?
Confusion and nausea may signal this dangerous condition caused by overhydration.
What is hyponatremia?
This condition requires a gluten-free diet to prevent autoimmune intestinal damage.
What is celiac disease?
Increasing training load over time to improve strength is called this principle.
What is overload?
Athletes should look for NSF, USP, or Informed Choice certification to determine this.
What is whether a supplement is safe?
Found in foods like whole grains and vegetables, this nutrient aids digestion and helps maintain gut health.
What is fiber?
With 9 calories per gram, this macronutrient is the most energy-dense.
What is fat?
Athletes should drink 17–20 ounces of water this long before competition.
What are 2–3 hours?
Vegetarian athletes must work to get enough B12, iron, zinc, omega-3s, and complete proteins.
What are important nutrients for vegetarians?
This measure reflects how much oxygen your body can use during exercise—your top endurance indicator.
What is VO₂ max?
These illegal substances, including anabolic agents and stimulants, are banned in sports.
What are performance-enhancing drugs (PEDs)?
This essential nutrient controls thermoregulation by helping the body cool itself during exercise.
What is water?
When athletes consume more calories than they burn, they are in this energy state.
What is a positive energy balance?
These minerals, including sodium and potassium, regulate fluid balance and muscle contractions.
What are electrolytes?
A balanced eating pattern differs from these harmful behaviors like anorexia or bulimia.
What is disordered eating?
Proper warm-ups and cool-downs help prevent injury, increase blood flow, and reduce post-exercise stiffness—this explains their:
What are their purposes?
Required in competitive sports, this process ensures fairness and catches banned-substance use.
What is drug testing?