Exercise is just one ingredient in the recipe for good health.
Another important element is sound nutrition. Here's a quiz to determine your sports-nutrition IQ:1. The best way to remain hydrated during a workout is to drink:
A. Cool water. B. Lukewarm water. C. A sports drink. D. Chilled fruit juice.
2. The best way to replace salt lost through perspiration is to:
A. Take salt tablets. B. Eat plenty of salty foods. C. Shake a very small amount of salt onto your food. D. Drink fluid-replacement liquids.
3. A good, high-energy snack to eat before or during a workout is:
A. An English muffin. B. A piece of fruit. C. A glass of juice. D. All of the above.
4. During exercise, thirst is a good signal that you should take in more fluid.
A. True: Thirst is the best true indicator of your need for fluid. B. False: Once you are thirsty, you are beyond the point of needing fluid.
5. Caffeine has been known to stimulate the release of fat into the blood and help the body spare glycogen, a fuel source. But caffeine also produces negative effects such as:
A. An increase in heart rate. B. Heightened anxiety. C. Muscle cramps. D. Both A and B.
6. Protein is a key building block in muscle development. But a diet that is extremely high in protein supplements could result in:
A. The excess protein being stored as fat. B. Additional stress being placed on the kidneys. C. Overdeveloped muscles. D. Both A and B.
7. A pre-competition meal should be low in fat and high in carbohydrates. Which is a good menu for a pre-competition pre-competition meal?
A. Grilled chicken sandwich, applesauce and yogurt. B. Corn flakes with banana, skim milk, orange juice. C. Steak and baked potato with butter. D. A and B.
8. For an endurance event (one lasting 90 minutes or more), the pre-competition meal should be consumed:
A. One hour before competition. B. Two hours before competition. C. A half-hour before competition. D. Three to four hours before competition.
9. The daily calorie intake for men and women should never fall below:
A. 1,000 for women, 1,200 for men. B. 1,200 for women, 1,500 for men. C. 1,500 for women, 1,800 for men. D. 1,800 for women, 2,000 for men.
10. Your daily food intake should break down this way:
A. 12 to 15 percent protein, 30 percent or less from fat, remainder from carbohydrates. B. 40 percent protein, 10 percent fat, 50 percent carbohydrates. C. 30 percent protein, 20 percent fat, 50 percent carbohydrates. D. 10 percent protein, 35 percent or less from fat, remainder from carbohydrates.
11. A low-fat breakfast might feature:
A. A bagel with cream cheese. B. A bagel with low-fat cottage cheese. C. A blueberry muffin with margarine. D. A sweet roll.
12. Combining a low-fat diet with regular exercise is the best way to lose weight. But it's important to lose weight gradually. What percentage of your body weight is safe to lose in a six-month period?
A. 10 percent. B. 12 percent. C. 15 percent. D. 20 percent.
Answers - 1. A; 2. C; 3. D; 4. B; 5. D; 6. D; 7. D; 8. D; 9. B; 10. A; 11. B; 12. A.
Scoring - One or two incorrect answers: Good, you clearly know your energy food from junk food.
Three incorrect - OK. But you might want to brush up on your label-reading.
Four or five incorrect - You're in the danger zone. Steer clear of fast-food restaurants.
Six or more - Get to know your local nutritionist.