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1. A 25-year-old female athlete wants to increase her
muscle mass and strength. She follows a balanced diet that
provides 50% of her calories from carbohydrates, 25%
from protein and 25% from fat. She exercises for an hour
every day, alternating between aerobic and resistance
training. What is the recommended amount of protein
intake for her per day?
a) 0.8 g/kg of body weight.
b) 1.2 g/kg of body weight.
c) 1.6 g/kg of body weight.*
d) 2.0 g/kg of body weight.
Rationale: According to the International Society of Sports
Nutrition, athletes who engage in resistance training may
benefit from consuming 1.2 to 2.0 g of protein per kg of
body weight per day, depending on their training intensity,
frequency and duration. For a female athlete who wants to
increase her muscle mass and strength, the optimal range is
likely to be closer to the upper end of this spectrum, around
1.6 g/kg of body weight per day. This amount of protein
intake can help stimulate muscle protein synthesis, prevent
muscle breakdown and support recovery . Therefore,
option c is the correct answer.
2. A 40-year-old male office worker has been diagnosed
with type 2 diabetes mellitus. He is overweight and has a
family history of cardiovascular disease. His doctor has
advised him to follow a low-carbohydrate diet that limits
his intake of refined grains, added sugars and starchy
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