CCSP Nutrition, Ergogenic Aids & Performance Enhancement 4 — Questions and Answers
Question 1: A competitive cyclist asks about beetroot juice supplementation. Its ergogenic effect is primarily attributed to:
- High antioxidant content reducing DOMS
- Nitrate content enhancing mitochondrial efficiency and blood flow (Correct answer)
- Natural caffeine content
- High carbohydrate density
Correct answer: Nitrate content enhancing mitochondrial efficiency and blood flow
Beetroot juice is high in dietary nitrate, which is converted to nitric oxide in the body, improving muscle oxygen efficiency and exercise capacity.
Question 2: The Recommended Dietary Allowance (RDA) for protein in highly trained strength athletes is closest to:
- 0.8 g/kg/day
- 1.2-1.4 g/kg/day
- 1.6-2.2 g/kg/day (Correct answer)
- 3.0-3.5 g/kg/day
Correct answer: 1.6-2.2 g/kg/day
Current evidence supports 1.6-2.2 g/kg/day for maximizing muscle protein synthesis in resistance-trained athletes, well above the general population RDA of 0.8 g/kg/day.
Question 3: Which micronutrient deficiency is MOST commonly associated with reduced aerobic capacity due to impaired oxygen transport?
- Vitamin D
- Iron (Correct answer)
- Zinc
- Magnesium
Correct answer: Iron
Iron deficiency impairs hemoglobin synthesis, directly reducing oxygen-carrying capacity and VO2max in endurance athletes.
Question 4: HMB (beta-hydroxy-beta-methylbutyrate) supplementation is purported to enhance performance primarily by:
- Increasing testosterone levels
- Reducing muscle protein breakdown (anti-catabolic effect) (Correct answer)
- Increasing muscle glycogen storage
- Stimulating growth hormone secretion
Correct answer: Reducing muscle protein breakdown (anti-catabolic effect)
HMB is a leucine metabolite that inhibits ubiquitin-proteasome proteolysis, reducing muscle protein catabolism, particularly during initial training or caloric restriction.
Question 5: Which of the following electrolytes is MOST critical for preventing exercise-associated muscle cramps according to current evidence?
- Potassium
- Calcium
- Sodium (Correct answer)
- Magnesium
Correct answer: Sodium
Sodium is the primary electrolyte lost in sweat, and sodium deficiency during prolonged exercise is the most well-supported cause of exercise-associated muscle cramps.
Question 6: A CCSP is asked about the ergogenic use of medium-chain triglycerides (MCTs). Which statement is MOST accurate?
- MCTs are stored as glycogen and provide quick energy during sprints
- MCTs are rapidly oxidized in the liver and may spare muscle glycogen at high doses, but GI side effects are common (Correct answer)
- MCTs have been consistently shown to improve endurance performance in trained athletes
- MCTs are banned by WADA due to their anabolic properties
Correct answer: MCTs are rapidly oxidized in the liver and may spare muscle glycogen at high doses, but GI side effects are common
MCTs are rapidly absorbed and oxidized hepatically, theoretically sparing glycogen, but research shows inconsistent performance benefits and frequent GI distress at ergogenic doses.
Question 7: Which timing strategy for protein intake has the GREATEST evidence for maximizing muscle protein synthesis after resistance training?
- Fasting for 2 hours post-exercise to maximize growth hormone
- Consuming 20-40 g of high-quality protein within 0-2 hours post-exercise (Correct answer)
- Consuming all daily protein in one large meal
- Protein intake timing is irrelevant as total daily intake is all that matters
Correct answer: Consuming 20-40 g of high-quality protein within 0-2 hours post-exercise
Consuming 20-40 g of high-quality protein (rich in leucine) within the anabolic window of 0-2 hours post-resistance exercise maximizes muscle protein synthesis.
CCSP Nutrition, Ergogenic Aids & Performance Enhancement 4
A competitive cyclist asks about beetroot juice supplementation.
Its ergogenic effect is primarily attributed to: