HS201 LATEST 2026 STUDY GUIDE QUESTIONS AND
SOLUTIONS GRADED A+
✔✔Hydration role in Sports Nutrition - ✔✔• Maintain blood volume and pressure
• Electrolyte balance
• >1% H2O weight loss can = impaired performance
↓ Muscle strength
↓ Speed/stamina ↓ Energy
↓ Alertness
↑ Injury risk
Women: ~3 Liters per day
Men: ~4 Liter per day
✔✔Hydration timing during exercise - ✔✔*Before*
-Have ~2 cups (16 oz) of fluid 2 hours before practice
-1 - 2 cups (8 -16 oz) of fluid 10 to 15 minutes before.
-Having a sports drink at this time can increase endurance.
*During*
Drink ~1-2 cups of fluid every 15 to 20 minutes
*After*
Drink 2 - 4 cups (1/2 - 1 full water bottle)
after exercise
✔✔Caffeine and Sports - ✔✔*What is it?*
- A CNS stimulant *Sources*
- Coffee, energy drinks
- Some tea & soft drinks
- Caffeine pills
- Some supplements
*Pros*
- In small amounts it can reduce fatigue & improve performance
*Cons*
- It is banned by the NCAA at doses higher than 15 micrograms/mL
- At high doses may cause GI issues and disrupt sleep or focus
- May mask under-fueling
- Some energy drinks, pills and supplements may contain more than labeled
✔✔Alcohol and Sports - ✔✔*Performance & Health Impacts*
• ↓ protein synthesis, strength gains, muscle's ATP (energy source)
• Dehydration and slower healing
• Hangover can reduce athletic performance by 11.4%
• Max training capacity can be ↓ for up to 96 hours (4 days!) following consumption
*Recommendations*
• Refuel & rehydrate after exercise before consuming alcohol
,✔✔Supplements - ✔✔A product intended to be taken by mouth to supplement the diet
that contains one or more
of the following:
• Micronutrients (vitamins, minerals)
• Macronutrients (protein, fat, carb)
•Herbal/botanicals
• Phytochemicals
• Miscellaneous ingredients
✔✔Ergogenic Aids - ✔✔A technique or substance used to enhance performance.
Can be:
• Nutritional (protein powder)
• Mechanical (swim cap, running shoes)
• Pharmacologic (growth hormone, steroids)
• Physiologic (warming-up, blood doping)
• Psychologic (meditation, breathing techniques)
Includes acceptable activities such as carbohydrate loading and illegal activities such as
steroid use.
✔✔Supplements Safety and Regulation - ✔✔*Safety & Regulations*
• Not regulated by FDA
• Can't be sure that there are no banned substances
• Not tested for efficacy (Do they do what they say they do?)
*Needs & Goals*
Ask yourself if you really need it. Could you meet your goals with food? If the answer is
truly no, then choose NSF products.
*Third Party Testing*
• NSF (third party certification) is the gold standard for testing in the U.S
• More expensive, but trusted (You get what you pay for!)
• Certain that there are no banned substances
• Certain that only what is on the label is in the package
*SUPPLEMENT IF HAS A SUPPLEMENT FACT PANEL INSTEAD OF NUTRITION*
✔✔Proprietary or herbal blend supplements - ✔✔bad, usually hiding info
✔✔Most common supplements - ✔✔1. Caffeine
2. Creatine
3. Nitrate
4. B-Alanine
5. Bicarbonate
, ✔✔caffeine as a supplement - ✔✔for endurance sports and short term, supramaximal
and or repeated sprint tasks
Food=supplement
✔✔Creatine - ✔✔for repeated high-intensity exercise like short bursts of activity (team
sports)
-stores water weight
-safe
Supplement is not in food
✔✔Nitrate - ✔✔for endurance sports and high-intensity, intermittent, short-duration
efforts
Supplement in food --> beetroot juice
✔✔Beta-Alanine - ✔✔for sustained high-intensity exercise performance
Not enough Supp in food
✔✔Bicarbonate - ✔✔For sustained high-intensity exercise performance
Supp not in food
-Can cause GI distress if not taken with a carb meal
✔✔food consumers - ✔✔individuals who make decisions about which foods to buy
✔✔Food industry revenue - ✔✔8 trillion/ year
✔✔Number of people farms feed today - ✔✔2 mil farms feed over 300+ mil
✔✔precision agriculture - ✔✔Farming management based on observing (and
responding to) intra-field variations. With satellite imagery and advanced sensors,
farmers can optimize returns on inputs while preserving resources at ever larger scales.
Further understanding of crop variability, geolocated weather data and precise sensors
should allow improved automated decision-making and complementary planting
techniques.
✔✔smart tractors - ✔✔tell you what part of the field needs water and fertilizer
✔✔texting cows - ✔✔cows have chips and when they get sick they can treat it
✔✔survey drones - ✔✔see how yields are going
SOLUTIONS GRADED A+
✔✔Hydration role in Sports Nutrition - ✔✔• Maintain blood volume and pressure
• Electrolyte balance
• >1% H2O weight loss can = impaired performance
↓ Muscle strength
↓ Speed/stamina ↓ Energy
↓ Alertness
↑ Injury risk
Women: ~3 Liters per day
Men: ~4 Liter per day
✔✔Hydration timing during exercise - ✔✔*Before*
-Have ~2 cups (16 oz) of fluid 2 hours before practice
-1 - 2 cups (8 -16 oz) of fluid 10 to 15 minutes before.
-Having a sports drink at this time can increase endurance.
*During*
Drink ~1-2 cups of fluid every 15 to 20 minutes
*After*
Drink 2 - 4 cups (1/2 - 1 full water bottle)
after exercise
✔✔Caffeine and Sports - ✔✔*What is it?*
- A CNS stimulant *Sources*
- Coffee, energy drinks
- Some tea & soft drinks
- Caffeine pills
- Some supplements
*Pros*
- In small amounts it can reduce fatigue & improve performance
*Cons*
- It is banned by the NCAA at doses higher than 15 micrograms/mL
- At high doses may cause GI issues and disrupt sleep or focus
- May mask under-fueling
- Some energy drinks, pills and supplements may contain more than labeled
✔✔Alcohol and Sports - ✔✔*Performance & Health Impacts*
• ↓ protein synthesis, strength gains, muscle's ATP (energy source)
• Dehydration and slower healing
• Hangover can reduce athletic performance by 11.4%
• Max training capacity can be ↓ for up to 96 hours (4 days!) following consumption
*Recommendations*
• Refuel & rehydrate after exercise before consuming alcohol
,✔✔Supplements - ✔✔A product intended to be taken by mouth to supplement the diet
that contains one or more
of the following:
• Micronutrients (vitamins, minerals)
• Macronutrients (protein, fat, carb)
•Herbal/botanicals
• Phytochemicals
• Miscellaneous ingredients
✔✔Ergogenic Aids - ✔✔A technique or substance used to enhance performance.
Can be:
• Nutritional (protein powder)
• Mechanical (swim cap, running shoes)
• Pharmacologic (growth hormone, steroids)
• Physiologic (warming-up, blood doping)
• Psychologic (meditation, breathing techniques)
Includes acceptable activities such as carbohydrate loading and illegal activities such as
steroid use.
✔✔Supplements Safety and Regulation - ✔✔*Safety & Regulations*
• Not regulated by FDA
• Can't be sure that there are no banned substances
• Not tested for efficacy (Do they do what they say they do?)
*Needs & Goals*
Ask yourself if you really need it. Could you meet your goals with food? If the answer is
truly no, then choose NSF products.
*Third Party Testing*
• NSF (third party certification) is the gold standard for testing in the U.S
• More expensive, but trusted (You get what you pay for!)
• Certain that there are no banned substances
• Certain that only what is on the label is in the package
*SUPPLEMENT IF HAS A SUPPLEMENT FACT PANEL INSTEAD OF NUTRITION*
✔✔Proprietary or herbal blend supplements - ✔✔bad, usually hiding info
✔✔Most common supplements - ✔✔1. Caffeine
2. Creatine
3. Nitrate
4. B-Alanine
5. Bicarbonate
, ✔✔caffeine as a supplement - ✔✔for endurance sports and short term, supramaximal
and or repeated sprint tasks
Food=supplement
✔✔Creatine - ✔✔for repeated high-intensity exercise like short bursts of activity (team
sports)
-stores water weight
-safe
Supplement is not in food
✔✔Nitrate - ✔✔for endurance sports and high-intensity, intermittent, short-duration
efforts
Supplement in food --> beetroot juice
✔✔Beta-Alanine - ✔✔for sustained high-intensity exercise performance
Not enough Supp in food
✔✔Bicarbonate - ✔✔For sustained high-intensity exercise performance
Supp not in food
-Can cause GI distress if not taken with a carb meal
✔✔food consumers - ✔✔individuals who make decisions about which foods to buy
✔✔Food industry revenue - ✔✔8 trillion/ year
✔✔Number of people farms feed today - ✔✔2 mil farms feed over 300+ mil
✔✔precision agriculture - ✔✔Farming management based on observing (and
responding to) intra-field variations. With satellite imagery and advanced sensors,
farmers can optimize returns on inputs while preserving resources at ever larger scales.
Further understanding of crop variability, geolocated weather data and precise sensors
should allow improved automated decision-making and complementary planting
techniques.
✔✔smart tractors - ✔✔tell you what part of the field needs water and fertilizer
✔✔texting cows - ✔✔cows have chips and when they get sick they can treat it
✔✔survey drones - ✔✔see how yields are going
