Question 1

When is the last time to eat a main meal before doing exercise?

Accepted Answer

3-4 hours before

Answer

1-2 hours before

Answer

less than 1 hour before

Answer

4-5 hours before

Question 2

What kind of food to consume 1 hour before exercise

Accepted Answer

simple CHO with minimal protein & fat

Answer

complex CHO with optimal protein & fat

Answer

simple CHO with optimal protein & fat

Answer

complex CHO with minimal protein & fat

Question 3

Choose suitable food to eat if someone wanted to do exercise at 7.30 am when he wakes up at 6 am.

Accepted Answer

bread + peanut butter

Answer

fruit juice + protein powder

Answer

instant oatmeal + fruits + milk

Answer

sport drink

Question 4

How much protein intake for post-workout

Accepted Answer

0.3g/kg/BW

Answer

0.4g/kg/BW

Answer

0.2g/kg/BW

Answer

0.1g/kg/BW

Question 5

how much protein intake required for muscle synthesis per meal?

Accepted Answer

0.4g/kg/BW

Answer

0.3g/kg/BW

Answer

0.5g/kg/BW

Answer

0.6g/kg/BW

Question 6

To prevent muscle breakdown & loss, when a post-workout meal with adequate protein intake should be taken?

Accepted Answer

within 2-hour post exercise

Answer

within 1-hour post exercise

Answer

less than 30 minutes post-exercise

Answer

does not matter as long as protein intake per day is met

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