Fitness
Advertisement
Advertisement

Fuel for Fitness

Diet and exercise go hand-in-hand when you're trying to get fit. Test your food smarts with this quiz.

Begin Quiz
Fuel for Fitness
Fuel for Fitness
Question 1 of 20 Correct

True or false: If you exercise in the morning, you should not eat until after the workout.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Eating before a morning workout is crucial, as your body has likely used up all the food and energy from last night's dinner while you slept. If you exercise on an empty stomach, you may experience dizziness or feel sluggish.

Fuel for Fitness
Question 2 of 20 Correct

True or false: The only way to restore electrolytes and fluids lost during exercise is with sports drinks.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Fruits, vegetables and greens can also help restore your body's electrolytes, which are lost with heavy sweating. Unless you're exercising 90 minutes or more each day, water is probably enough for replacing lost fluids.

Fuel for Fitness
Question 3 of 20 Correct

How long should you wait after you eat before a morning workout?

Correct! Sorry, that’s incorrect.

The correct answer is: Eat breakfast 1 to 2 hours before hitting the gym if you work out in the morning. This allows your body enough time to begin digesting the food so your muscles can use it for energy while you exercise.

Fuel for Fitness
Question 4 of 20 Correct

Getting enough iron every day is essential to maintaining a high energy level during workouts. Which of these foods is the best source of iron?

Correct! Sorry, that’s incorrect.

The correct answer is: Animal proteins, such as red meat, chicken and fish are the best sources of iron. Beans and enriched cereals can be good sources, too, but your body can use iron from animal sources more efficiently.

Fuel for Fitness
Question 5 of 20 Correct

Which of these nutrients is most important in a breakfast or pre-workout smoothie?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. Smoothies are an easy way to meet many of your nutritional requirements for a pre-workout snack. A combo of fresh fruit and low-fat yogurt gives you a good dose of vitamins, fiber and protein.

Fuel for Fitness
Question 6 of 20 Correct

Which of these is an ideal pre-workout breakfast?

Correct! Sorry, that’s incorrect.

The correct answer is: Pancakes are a good source of carbohydrates, which help fuel your body with energy during a workout. This boost is especially important after a long night's fast when you don't have any food left for energy. One pancake can have 10 to 15 grams of carbohydrates. Enjoy one with fruit and a scrambled egg for a complete, balanced breakfast one to two hours before you begin your workout.

Fuel for Fitness
Question 7 of 20 Correct

During intense workouts, your body needs powerful antioxidants. Which of these foods is rich in antioxidants?

Correct! Sorry, that’s incorrect.

The correct answer is: Dark-colored veggies such as eggplant, spinach and bell peppers are rich in antioxidants, which fight damaging free radicals in the body. During intense workouts, your muscles release free radicals that can damage healthy cells.

Fuel for Fitness
Question 8 of 20 Correct

How quickly after a workout should you eat to help your body recover properly?

Correct! Sorry, that’s incorrect.

The correct answer is: Try to eat a snack or meal that includes carbohydrates and protein within the first 30 minutes after exercise. The protein-and-carbs combo helps your muscles repair and build strength.

Fuel for Fitness
Question 9 of 20 Correct

Which of these foods is a surprisingly beneficial post-workout recovery snack?

Correct! Sorry, that’s incorrect.

The correct answer is: Researchers have found that the combo of carbohydrates and protein in low-fat chocolate milk is better at restoring muscle strength and aiding post-workout recovery than sports drinks. Drink a glass within 30 minutes of completing your workout. Proper recovery after exercise helps prepare your body for your next workout.

Fuel for Fitness
Question 10 of 20 Correct

True or false: You should eat a mid-exercise snack if your workout lasts 90 minutes or more.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. Eat something that is easy to digest and high in carbohydrates, such as sports drinks or bars. These give you a quick boost of carbohydrates your body can use as energy.

Fuel for Fitness
Question 11 of 20 Correct

Which of these foods is a whole grain?

Correct! Sorry, that’s incorrect.

The correct answer is: Brown rice, a whole grain, gives your brain, nervous system and muscles the energy they need to run at peak performance. (Pearled barley is not a whole grain, but whole barley is.)

Fuel for Fitness
Question 12 of 20 Correct

True or false: Onions can be a good post-workout food.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. Onions are a good source of flavonoids, plant compounds that help your body fight damaging free radicals produced during exercise. Try a light salad with onions after a workout -- the release of flavonoids can help repair your body as you recover from exercise.

Fuel for Fitness
Question 13 of 20 Correct

True or false: It's best to do cardio exercise on an empty stomach.

Correct! Sorry, that’s incorrect.

The correct answer is: The answer is false. Once your body burns through what energy stores remain, it begins breaking down your muscles to help fuel your workout. That's why it's important to provide your body with a good store of carbohydrates prior to a workout so it has an immediate source of energy.

Fuel for Fitness
Question 14 of 20 Correct

True or false: Two servings of fruits and vegetables a day is sufficient for maintaining optimal health.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. You need at least five servings of fruits and vegetables a day to maintain optimal health. Eating well helps you maintain proper nutrition, which is key to helping your body burn fat and build muscle.

Fuel for Fitness
Question 15 of 20 Correct

True or false: If you eat properly before a workout, you don't have to worry about hydrating during your workout.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Depending on how vigorous your activity is, you should drink between three and six ounces of water or sports drink every 15 minutes. If you are doing a high-intensity workout, you may need more; if you're doing a less intense workout, you may need less. It's also important you hydrate before you begin exercising: Drink 16 to 24 ounces of water two hours before you begin your activity.

Fuel for Fitness
Question 16 of 20 Correct

Which of these ingredients contains heart-healthy omega-3 fats?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above are sources of heart-healthy omega-3 fats. Research has shown that people who exercise regularly and get adequate omega-3 fats (either from food sources or fish oil supplements) have lower levels of LDL (low-density lipoprotein) cholesterol and are better able to burn fat and build muscle than those who don't get adequate omega-3 fats.

Fuel for Fitness
Question 17 of 20 Correct

How often should you eat fish or seafood in order to get the essential fats and vitamins for the best workout performance?

Correct! Sorry, that’s incorrect.

The correct answer is: The American Heart Association suggests that everyone eat fish twice a week. The fatty acids found in fish help lower blood pressure and heart rate, improve blood vessel flow and can help lower triglycerides. All of these help reduce your body's inflammation, which can help you burn fat and build muscle better.

Fuel for Fitness
Question 18 of 20 Correct

Greek yogurt is a good source of what important post-workout nutrient?

Correct! Sorry, that’s incorrect.

The correct answer is: Greek yogurt is a good source of protein which helps your muscles recover and repair after a workout.

Fuel for Fitness
Question 19 of 20 Correct

True or false: A baked potato is a good pre-workout food.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. Potatoes of all kinds are packed with carbs which supply your body with immediate energy during a workout. Eat a baked potato with some cottage cheese for a healthy combination of carbohydrates and protein. Or mash boiled potatoes with a small amount of olive oil and tuna for a protein-carb pre-workout power snack.

Fuel for Fitness
Question 20 of 20 Correct

Which of these foods, eaten immediately after a workout, helps rebuild glycogen in your muscles?

Correct! Sorry, that’s incorrect.

The correct answer is: Intense workouts use up glycogen stores in muscles. Carbohydrates, such as pasta, rice, and potatoes, help the body rebuild its stores of glycogen, or stored glucose. Add lean protein, such as chicken or seafood with a carbohydrate to boost your body's recovery, and eat within 30 minutes of finishing your workout.

Fuel for Fitness
Congratulations!

You got out of 20 correct. You're a health wiz!

Fuel for Fitness
Good try!

You got out of 20 correct. Learn more about Fitness to improve your score.

Fuel for Fitness
Better luck next time!

You got out of 20 correct. Learn more about Fitness to improve your score.