CCSP Nutrition, Ergogenic Aids & Performance Enhancement 2 — Questions and Answers
Question 1: Which carbohydrate source has the highest glycemic index and is most appropriate for rapid glycogen replenishment immediately post-exercise?
- Fructose
- Maltodextrin (Correct answer)
- Waxy maize starch
- Brown rice
Correct answer: Maltodextrin
Maltodextrin has a very high glycemic index (~110) and is rapidly absorbed, making it ideal for post-exercise glycogen resynthesis.
Question 2: An athlete reports taking 5-10 grams of beta-alanine daily. Which side effect should the CCSP warn about?
- Gastrointestinal cramping
- Paresthesia (tingling) (Correct answer)
- Hepatotoxicity
- Hyponatremia
Correct answer: Paresthesia (tingling)
Beta-alanine commonly causes paresthesia (skin tingling/flushing), which is harmless but can be reduced by taking smaller divided doses.
Question 3: The recommended carbohydrate intake during endurance exercise lasting more than 2.5 hours is:
- 30 g/hr
- 45 g/hr
- 60-90 g/hr (Correct answer)
- 120 g/hr
Correct answer: 60-90 g/hr
Current sports nutrition guidelines recommend 60-90 g/hr of carbohydrate during prolonged endurance exercise exceeding 2.5 hours.
Question 4: Which ergogenic aid has been shown to increase time to exhaustion during high-intensity exercise by buffering intramuscular hydrogen ions?
- Sodium bicarbonate (Correct answer)
- Magnesium
- L-carnitine
- HMB (beta-hydroxy-beta-methylbutyrate)
Correct answer: Sodium bicarbonate
Sodium bicarbonate acts as an extracellular buffer, reducing acidosis during high-intensity exercise and delaying fatigue.
Question 5: An endurance athlete asks about altitude training camps. Which nutritional intervention is MOST important to support hematological adaptations?
- Increased protein intake
- Adequate iron stores before and during altitude exposure (Correct answer)
- Creatine supplementation
- Increased vitamin C intake
Correct answer: Adequate iron stores before and during altitude exposure
Adequate iron is essential for altitude adaptation because erythropoiesis increases dramatically and iron deficiency limits hemoglobin production.
Question 6: Which protein has the highest leucine content per gram and greatest anabolic signaling potential?
- Soy protein
- Pea protein
- Whey protein isolate (Correct answer)
- Casein protein
Correct answer: Whey protein isolate
Whey protein isolate has the highest leucine content (~10-11%) among common protein sources, maximally stimulating mTOR-mediated muscle protein synthesis.
Question 7: A collegiate football player wants to use creatine monohydrate. What is the standard loading phase protocol?
- 5 g/day for 4 weeks
- 10 g/day for 2 weeks
- 20 g/day (divided into 4 doses) for 5-7 days (Correct answer)
- 30 g once daily for 3 days
Correct answer: 20 g/day (divided into 4 doses) for 5-7 days
The standard creatine loading phase is 20 g/day divided into four 5 g doses for 5-7 days, followed by a maintenance dose of 3-5 g/day.
CCSP Nutrition, Ergogenic Aids & Performance Enhancement 2
Which carbohydrate source has the highest glycemic index and is most appropriate for rapid glycogen replenishment immediately post-exercise?