The Nutrition for Sport Knowledge Questionnaire (NSKQ) _Paper Version for JISN supplementary material (questionnaire is designed to be

administered online). Please contact [email protected] for access to online version

Weight Management
Q1.1 Which nutrient do you think has the most energy (kilojoules/calories) per 100 grams (3.5 ounces)?
 Carbohydrate
 Protein
 Fat
 Not sure

Q1.2 Do you agree or disagree with the following statements about weight loss?
Agree Disagree Not Sure
1. Having the lowest weight possible benefits endurance performance
  
in the long term
2. Eating more protein is the most important dietary change if you want
  
to have more muscle
3. Eating more energy from protein than you need can make you put on
  
fat

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The Nutrition for Sport Knowledge Questionnaire (NSKQ) _Paper Version for JISN supplementary material (questionnaire is designed to be
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Q1.3 Do you think the diet changes below are good ways to lose weight?
Yes No Not Sure

1. Swapping carbohydrates/energy dense foods for low-energy foods like

  
vegetables (Yes)
2. Eating margarine instead of butter (No)   
3. Eating protein bars and shakes instead of yogurts, muesli/granola bars
  
and fruits (No)
4. Choosing lower glycemic index (GI) carbohydrates to help regulate
  
appetite (Yes)

Q1.4 If they want to lose weight, athletes should: 

 eat less than 50 grams (1.7 ounces) of carbohydrate per day
 eat less than 20 grams (0.7 ounces) of fat per day
 eat less calories/kilojoules than your body needs
 Not sure

Q1.5 To ensure they meet their energy (kilojoule/calorie) requirements, all athletes should: 
 plan their diet based on their age, gender, body size, sport and training program
 eat based on their natural hunger and fullness signals
 eat at least 8000 kilojoules (2000 calories) per day
 eat more foods that have lots of carbohydrate
 Not sure

Q1.6 Which is a better recovery meal option for an athlete who wants to put on muscle?
 A 'mass gainer' protein shake and 3 - 4 scrambled eggs
 Pasta with lean beef and vegetable sauce, plus a dessert of fruit, yoghurt and nuts
 A large piece of grilled chicken with a side salad (lettuce, cucumber, tomato)
 A large steak and fried eggs
 Not sure

Q1.7 Which is a better recovery meal option for an athlete who wants to lose weight?
o A side salad with no dressing (lettuce, cucumber, tomato)
 A pure whey protein isolate (WPI) shake made on water
 A mixed meal that includes a small-moderate serving of meat and carbohydrate (e.g. small bowl pasta
with lean mincemeat and vegetable sauce) plus a large side salad
 Not sure

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The Nutrition for Sport Knowledge Questionnaire (NSKQ) _Paper Version for JISN supplementary material (questionnaire is designed to be
administered online). Please contact [email protected] for access to online version

Macronutrients
Q2.1 An athlete doing a moderate to high-intensity endurance training program for about two hours should
eat…
 1 - 3 g carbohydrate per kg (0.016 - 0.048 ounces per lb) body weight per day
 5-7 g, increasing up to 10 g/kg with intense training/competition loads 15 - 25% of total daily
kilojoule/calorie intake as carbohydrate
 75 - 85% of total daily kilojoule/calorie intake as carbohydrate
 Not sure

Q2.2 Which options have enough carbohydrate for recovery from about 1 hour of high intensity aerobic
exercise? Assume the athlete weighs about 70kg and has an important training session again tomorrow.
Enough Not Not Sure
enough
1. 1 medium banana (NE)   
2. 1 cup cooked quinoa and 1 tin tuna (NE)   
3. 1 cup plain yoghurt (NE)   
4. 1 cup baked beans on two slices of bread (E)   

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Q2.3 Which food has the most carbohydrate?

 1 cup (168 g/5.6 ounces) boiled rice
 2 slices of white sandwich loaf bread
 1 medium (150 g/ 5 ounces) boiled potato
 1 medium (150 g/5 ounces) ripe banana
 Not sure

Q2.4 Do you agree or disagree with these statements about fat?

Agree Disagree Not Sure
1. The body needs fat to fight off sickness (A)   
2. Athletes should not eat more than 20g of fat per day (D)   
3. When we increase the intensity of exercise, the % of fat we use as a
  
fuel also increases (D)
4. When we exercise at a low intensity, our body mostly uses fat as a
  
fuel (A)

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Q2.5 Do you think these foods are high in fat?

Yes No Not Sure

Cheddar cheese (Y)   

Margarine (Y)   
Mixed nuts (Y)   
Honey (N)   

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Q2.6 Do you agree or disagree with the statements about protein?

Agree Disagree Not Sure
1. Protein is the main fuel that muscles use during exercise (D)   
2. Vegetarian athletes can meet their protein requirements without the
  
use of protein supplements (A)
3. An experienced athlete needs more protein than a young athlete who
  
is just starting training (D)
4 .The body has a limited ability to use protein for muscle protein
  
synthesis (A)
5. A balanced diet with enough kilojoules/calories (energy) has enough
  
protein for most athletes (A)

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Q2.7 Which food has the most protein?

 2 eggs
 100g (3 ounces) raw skinless chicken breast
 30g (1 ounce) almonds
 Not sure

Q2.8 The protein needs of a 100 kg (220 lb) well trained resistance athlete are closest to:
 100g (1g/kg)
 150g (1.5g/kg)
 500g (5g/kg)
 They should eat as much protein as possible
 Not sure

Q2.9 Which of these foods do you think have enough protein to promote muscle growth after a bout of
resistance exercise?
Enough Not Not Sure
enough
1.100g (3 ounces) chicken breast (E)   
2. 300g (1 ounce) Yellow cheese (NE)   
3. 1 cup baked beans (NE)   
4. 1/2 cup cooked quinoa (NE)   

Q2.10 Do you think these foods have all the essential amino acids needed by the body? 
Yes No Not Sure
Beef steak (Y)   
Eggs (Y)   
Lentils (N)   
Cow's Milk (Y)   

Q2.11 The amount of protein in skim milk compared to full cream milk is:
 much less
 about the same
 much more
 Not sure

Micronutrients

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administered online). Please contact [email protected] for access to online version
Q3.1 Do you agree or disagree with these statements on vitamins and minerals?
Agree Disagree Not Sure
1. Calcium is the main component of bone (A)   
2. Vitamin C is an anti-oxidant (A)   
3.Thiamine (Vitamin B1) is needed to take oxygen to muscles (D)   
4. Iron is needed to turn food into usable energy (D)
5. Vitamin D enhances calcium absorption (A)
6. Meat, chicken and fish are good sources of zinc (A)
7. Wholegrain foods are good sources of vitamin C (D)
8. Fruit and vegetables are good sources of calcium (D)
9. Fatty fish is a good source of vitamin D (A)   
10. Women who have a monthly period need more iron than men (A)
11. Athletes aged 15 to 24 years need 500 mg of calcium each day (D)
12. A fit person eating a balanced diet can improve their athletic
performance by eating more vitamins and minerals from food (D)
13. Vitamins contain energy (kilojoules/calories) (D)

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The Nutrition for Sport Knowledge Questionnaire (NSKQ) _Paper Version for JISN supplementary material (questionnaire is designed to be
administered online). Please contact [email protected] for access to online version

Sports Nutrition
Q4.1 Athletes should drink water to:
 keep plasma (blood) volume stable
 stop dry mouth
 allow proper sweating
 All of the above
 Not sure

Q4.2 Experts think that athletes should:

 drink 50 - 100 ml (1.7 - 3.3 fluid ounces) every 15 - 20 minutes
 suck on ice cubes rather than drinking during practice
 drink sports drinks (e.g. powerade) rather than water when exercising
 drink to a plan, based on body weight changes during training sessions performed in a similar climate
 Not sure

Q4.4 How much sodium (salt) should fluid consumed for hydration purposes (during exercise) contain?
 At least 11 - 25 mmol/L (~ 250 - 575 mg/L)
 At least 4 - 8 mmol/L (~ 90 - 185 mg/L)
 None
 Not sure

Q4.5 Before competition, athletes should eat foods that are high in:
 fluids, fat and carbohydrate
 fluids, fibre and carbohydrate
 fluids and carbohydrate
 Not sure

Q4.6 Do you agree or disagree with the statements on carbohydrate?

Agree Disagree Not Sure
1. Eating carbohydrates when you exercise makes it harder to build
  
strength and muscles (D)
2. In events lasting 60 - 90 minutes, 30- 60 g (1.0 - 2.0 ounces) of
  
carbohydrates should be eaten per hour (A)
3. Eating carbohydrates when you exercise will help keep blood sugar
  
levels stable (A)

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Q4.7 Some athletes get a sore stomach if they eat during exercise. What might make stomach pain worse?
 Having energy gels rather than water or sports drinks
 Having small amounts of water at a time
 Having sports drinks with different types of carbohydrates (e.g. fructose and sucrose)
 Not sure

Q4.8 During a competition, athletes should eat foods that are high in:
 Fluids, fibre and fat
 Fluids and protein
 Fluids and carbohydrate
 Not sure

Q4.9 Which is the best snack to have during an intense 90-minute training session?
 A protein shake
 A ripe banana
 2 boiled eggs
 A handful of nuts
 Not sure

Q4.10 After a competition, athletes should eat foods that are high in?
 Protein, carbohydrate and fat
 Only protein
 Only carbohydrate
 Carbohydrate and protein
 Not sure

Q4.11 How much protein do you think experts say athletes should eat after resistance exercise?
 0.3g/kg body weight (~ 15 - 25 g [0.53 - 0.88 ounces] for most athletes)
 1.0 g/kg body weight (~ 50 - 100 g [(1.9 - 2.3 ounces)] for most athletes)
 1.5g/kg body weight (~ 150 – 130 g [5.3 – 10.6 ounces] for most athletes)
 Not sure

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Supplementation
Q5.1 Do you agree or disagree with the statements about vitamin and mineral supplements?
Agree Disagree Not Sure
1. Vitamin C should always be taken by athletes (D)   
2. B vitamins should be taken if energy levels are low (D)   
3. Salt tablets should be taken by athletes that get cramps when they
  
exercise (D)
4. Iron tablets should be taken by all athletes who feel tired and are
  
pale (D)

Q5.2 All supplements are tested to make sure they are safe, don’t have any contamination.
 Agree
 Disagree
 Not sure

Q5.3 Supplement labels may sometimes say things that are not true.
 Agree
 Disagree
 Not sure

Q5.4 Do you agree or disagree with the statements about supplements?

Agree Disagree Not Sure
1. Creatine makes the brain think that exercise feels easier (D)   
2. Caffeine makes muscles able to work harder even without more
  
oxygen (D)
3. Beetroot juice (nitrates) makes muscles feel less sore after exercise
  
(D)
4. Beta-Alanine can decrease how much acid muscles make during
  
intense exercise (A)

Q5.5 Which supplement does not have enough evidence in relation to improving body composition or
sporting performance?
 caffeine
 ferulic acid
 bicarbonate
 leucine
 Not sure

Q5.6 WORLD ANTI-DOPING AGENCY (WADA) bans the use of….

 caffeine
 bicarbonate
 carnitine
 testosterone
 Not sure

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administered online). Please contact [email protected] for access to online version

Alcohol
Q6.1 How much ethanol (pure alcohol) is there in a standard drink?
 1 - 2 / 0.03 - 0.06 fluid ounces
 8 - 14 g/ 0.3 - 0.6 fluid ounces
 30 - 50 g /1.2 - 2.0 fluid ounces
 Not sure

Q6.2 Which is an example of a "Standard Drink"?

 30 - 45 ml/1 - 1.5 fluid ounces of pure spirits
 One quarter of a bottle (175 ml/ 6 fluid ounces) of red wine
 A pint (425 ml/ 14 fluid ounces) of full strength beer
 Not sure

Q6.3 Do you think alcohol can make you put on weight?

 Yes
 No
 Not sure

Q6.4 How many drinks do you think experts say are the most we should have in one day?  
 Two
 Three
 Four
 Not sure

Q6.5 Do you agree or disagree with the statements on alcohol?

Agree Disagree Not Sure
1. If someone does not drink at all during the week, it is okay for them
  
to have five or more drinks on a Friday or Saturday night
2. Drinking lots of alcohol can make it harder to recover from injury   
3. Alcohol makes you urinate more   

Q6.6 "Binge drinking" (also referred to as heavy episodic drinking) is defined as:  
 having two or more standard alcoholic drinks on the same occasion
 having four to five or more standard alcoholic drinks on the same occasion
 having seven to eight or more standard alcoholic drinks on the same occasion
 Not sure

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