ISSA Nutritionist Practice Exam

During exercise lasting more than 95 minutes, what should athletes focus on consuming for performance?

1. High protein foods

2. Creatine supplements

3. Carbohydrate-rich drinks

4. Electrolyte supplements

The correct answer is: Carbohydrate-rich drinks

For exercise sessions that last longer than 95 minutes, the focus should be on carbohydrate-rich drinks. This is primarily because endurance activities deplete glycogen stores in the muscles, which are essential for sustained energy output. Consuming carbohydrates during prolonged exercise helps to replenish these stores and maintain blood glucose levels. This, in turn, supports optimal performance, enhances endurance, and reduces fatigue, allowing athletes to sustain their effort over extended periods. Although other options such as electrolytes are important, particularly for hydration and balancing fluid levels during long exercises, carbohydrates play a more critical role in directly fueling performance during extended physical activity. Protein intake is essential for recovery post-exercise rather than during, and while creatine supplements can enhance short bursts of high-intensity efforts, they are not the primary focus for extended endurance activities.