CCSP - Certified Chiropractic Sports Physician Sports Nutrition Principles Questions and Answers — Questions and Answers
Question 1: A 25-year-old male marathon runner is seeking advice on maximizing his glycogen stores in the 48 hours leading up to a race. Based on current sports nutrition guidelines, which of the following represents the MOST effective carbohydrate loading strategy?
- Consume a high-fat, high-protein diet to spare glycogen, then a large pasta meal the night before.
- Consume 10-12 grams of carbohydrate per kilogram of body weight per day while resting or tapering training. (Correct answer)
- Engage in an exhaustive workout to deplete glycogen stores 36 hours before, followed by moderate carbohydrate intake.
- Drink a high-carbohydrate beverage (90g/hour) continuously for the 24 hours prior to the race.
Correct answer: Consume 10-12 grams of carbohydrate per kilogram of body weight per day while resting or tapering training.
Effective carbohydrate loading involves maximizing muscle glycogen stores. The most recommended method is to consume a high-carbohydrate diet of 10-12 g/kg of body weight per day for the 36-48 hours before an endurance event, combined with a reduction in training volume (tapering). This super-compensates glycogen stores without the need for a prior depletion phase, which can be counterproductive.
Question 2: A collegiate soccer player complains of significant muscle soreness and fatigue following intense training sessions. To optimize recovery, what is the recommended timing and composition of a post-exercise meal or snack?
- A high-fat meal within 2 hours to replenish energy stores.
- A carbohydrate-only snack immediately post-exercise to restore glycogen.
- A meal containing 1.0-1.2 g/kg of carbohydrates and 15-25g of protein within 30-60 minutes post-exercise. (Correct answer)
- A large protein shake (50g) taken 3 hours after the workout has concluded.
Correct answer: A meal containing 1.0-1.2 g/kg of carbohydrates and 15-25g of protein within 30-60 minutes post-exercise.
The post-exercise period is a critical window for recovery. Consuming carbohydrates helps replenish depleted muscle glycogen, while protein provides the amino acids necessary for muscle repair and synthesis. The recommendation is to consume 1.0-1.2 g/kg of body weight of carbohydrates and a moderate amount of high-quality protein (15-25g) within the first 30-60 minutes after exercise to maximize glycogen resynthesis and muscle protein synthesis.
Question 3: Which of the following is a primary principle of hydration for an athlete competing in a 90-minute outdoor event in warm weather?
- Rely solely on thirst as the indicator for when to drink fluids.
- Aim to lose no more than 2% of pre-exercise body weight. (Correct answer)
- Consume at least 1 liter of plain water every 15 minutes.
- Drink a hypertonic solution exclusively during the event.
Correct answer: Aim to lose no more than 2% of pre-exercise body weight.
According to the American College of Sports Medicine (ACSM), a key goal of hydration during exercise is to prevent excessive dehydration, which is defined as a body weight loss exceeding 2%. Losing more than 2% of body weight through sweat is associated with a significant decrease in aerobic performance and thermoregulatory function. Thirst is not a reliable indicator, as an athlete is often already dehydrated by the time they feel thirsty.
Question 4: A high school football player asks for advice on supplements to improve his sprint performance. Which of the following ergogenic aids has strong scientific evidence supporting its efficacy for short-duration, high-intensity exercise?
- L-Carnitine
- Ginseng
- Medium-Chain Triglycerides (MCTs)
- Creatine Monohydrate (Correct answer)
Correct answer: Creatine Monohydrate
Creatine monohydrate is one of the most studied and effective ergogenic aids. It increases muscle phosphocreatine stores, which facilitates the rapid resynthesis of ATP during short bursts of high-intensity exercise, such as sprinting and weightlifting. The other options lack strong, consistent scientific support for improving anaerobic performance.
Question 5: When advising an athlete on general macronutrient distribution for a balanced diet during the regular season, which of the following ranges is most commonly recommended for carbohydrate intake?
- 10-20% of total daily calories
- 25-35% of total daily calories
- 45-65% of total daily calories (Correct answer)
- 70-80% of total daily calories
Correct answer: 45-65% of total daily calories
Carbohydrates are the primary fuel source for moderate to high-intensity exercise. For most athletes, a daily intake of 45-65% of total calories from carbohydrates is recommended to maintain adequate muscle glycogen stores for training and competition. The specific amount can vary based on the intensity and duration of the sport.
Question 6: A 150 lb (68 kg) athlete is preparing for a training session in 2 hours. According to NASM guidelines, what is an appropriate amount of carbohydrate to consume in their pre-exercise meal?
- Approximately 15 grams
- Approximately 50 grams
- Approximately 136 grams (Correct answer)
- Approximately 200 grams
Correct answer: Approximately 136 grams
The National Academy of Sports Medicine (NASM) recommends consuming approximately 2 grams of carbohydrate per kilogram of body weight if eating 2 hours before exercise. For a 68 kg athlete, this would be 2 g/kg * 68 kg = 136 grams of carbohydrates. This helps to ensure glycogen stores are topped off before the activity begins.
CCSP - Certified Chiropractic Sports Physician Sports Nutrition Principles Questions and Answers
A 25-year-old male marathon runner is seeking advice on maximizing his glycogen stores in the 48 hours leading up to a race.
Based on current sports nutrition guidelines, which of the following represents the MOST effective carbohydrate loading strategy?