ACSM Nutrition 3 — Questions and Answers
Question 1: According to ACSM's position on protein, what daily protein intake range (g/kg) is recommended for athletes engaged in strength/power training?
- 0.8–1.0 g/kg
- 1.2–1.7 g/kg
- 1.6–2.2 g/kg (Correct answer)
- 2.5–3.0 g/kg
Correct answer: 1.6–2.2 g/kg
ACSM recommends 1.6–2.2 g/kg/day for strength and power athletes to support muscle protein synthesis and adaptation.
Question 2: A sports dietitian is counseling a female athlete who restricts caloric intake significantly. Which triad component does nutritional deficiency directly trigger first?
- Osteoporosis
- Amenorrhea
- Low energy availability (Correct answer)
- Bone stress fracture
Correct answer: Low energy availability
Low energy availability is the initiating component of the Female Athlete Triad, which subsequently disrupts hormonal function and bone health.
Question 3: Which mineral is MOST likely to be deficient in a distance runner following a strict vegan diet, contributing to reduced oxygen-carrying capacity?
- Calcium
- Magnesium
- Iron (Correct answer)
- Zinc
Correct answer: Iron
Iron deficiency is common in vegan endurance athletes because non-heme iron from plant sources has lower bioavailability than heme iron from animal products.
Question 4: What is the estimated energy cost of synthesizing approximately 1 pound of new muscle tissue?
- ~1,500 kcal
- ~2,500 kcal (Correct answer)
- ~3,500 kcal
- ~5,000 kcal
Correct answer: ~2,500 kcal
Building approximately 1 lb of skeletal muscle requires roughly 2,500 kcal above maintenance due to the metabolic cost of protein synthesis and supporting tissues.
Question 5: Which statement about caffeine's ergogenic mechanism is MOST accurate per current sports nutrition evidence?
- It primarily increases muscle glycogen storage
- It blocks adenosine receptors, reducing perceived exertion (Correct answer)
- It directly stimulates muscle fiber hypertrophy
- It increases fat oxidation by activating adipose lipase
Correct answer: It blocks adenosine receptors, reducing perceived exertion
Caffeine's primary ergogenic effect is antagonism of adenosine receptors in the central nervous system, which reduces perceived effort and fatigue.
Question 6: For a 70 kg endurance athlete running 2 hours at moderate intensity, approximately how many grams of carbohydrate per hour should be consumed to optimize performance?
- 15–20 g/hr
- 30–40 g/hr
- 60–90 g/hr (Correct answer)
- 120–150 g/hr
Correct answer: 60–90 g/hr
ACSM and IOC recommend 60–90 g/hr of carbohydrate during exercise lasting more than 75–90 minutes, with up to 90 g/hr possible using multiple transportable carbohydrates.
Question 7: Which vitamin deficiency is MOST likely to impair collagen synthesis and wound healing in an athlete with poor fruit and vegetable intake?
- Vitamin A
- Vitamin C (Correct answer)
- Vitamin D
- Vitamin E
Correct answer: Vitamin C
Vitamin C is a required cofactor for prolyl and lysyl hydroxylase enzymes that stabilize the collagen triple helix structure.
ACSM Nutrition 3
According to ACSM's position on protein, what daily protein intake range (g/kg) is recommended for athletes engaged in strength/power training?