CCSP Sports Nutrition Principles 4 — Questions and Answers
Question 1: Which dietary practice is associated with improved fat oxidation capacity during submaximal exercise over a period of weeks?
- Carbohydrate loading
- High-fat, low-carbohydrate dietary adaptation (Correct answer)
- Increased branched-chain amino acid supplementation
- Sodium bicarbonate loading
Correct answer: High-fat, low-carbohydrate dietary adaptation
Prolonged high-fat, low-carbohydrate diets upregulate fat oxidative enzymes, shifting substrate use toward lipids at a given submaximal intensity.
Question 2: A high school football player asks about creatine monohydrate supplementation. According to position statements from major sports nutrition organizations, creatine is MOST supported for:
- Improving VO₂max and aerobic endurance
- Enhancing repeated bouts of short, high-intensity exercise (Correct answer)
- Reducing body fat percentage acutely
- Preventing dehydration during summer practice
Correct answer: Enhancing repeated bouts of short, high-intensity exercise
Creatine monohydrate has the strongest evidence base for improving performance in repeated high-power, short-duration activities by replenishing phosphocreatine faster.
Question 3: Hyponatremia in endurance athletes is MOST commonly caused by:
- Excessive sodium intake from sports drinks
- Drinking hypotonic fluids in excess of sweat losses (Correct answer)
- Inadequate carbohydrate intake causing osmotic shifts
- High altitude reducing aldosterone secretion
Correct answer: Drinking hypotonic fluids in excess of sweat losses
Exercise-associated hyponatremia most often results from over-drinking hypotonic fluid (plain water) that dilutes serum sodium below 135 mmol/L.
Question 4: What is the primary role of carbohydrate-protein co-ingestion (4:1 ratio) immediately post-exercise compared to carbohydrate alone?
- Enhances fat oxidation rates
- Augments glycogen resynthesis and stimulates muscle protein synthesis simultaneously (Correct answer)
- Reduces muscle soreness by decreasing prostaglandin synthesis
- Increases growth hormone secretion more than protein alone
Correct answer: Augments glycogen resynthesis and stimulates muscle protein synthesis simultaneously
A 4:1 carbohydrate-to-protein ratio post-exercise accelerates glycogen replenishment via insulin potentiation while simultaneously providing amino acids for muscle repair.
Question 5: Which omega-3 fatty acids are most relevant for reducing exercise-induced inflammation and supporting cardiovascular health in athletes?
- ALA (alpha-linolenic acid)
- EPA and DHA (Correct answer)
- LA (linoleic acid)
- GLA (gamma-linolenic acid)
Correct answer: EPA and DHA
EPA and DHA are the long-chain marine omega-3s with direct anti-inflammatory effects through eicosanoid modulation, unlike the plant-based ALA which has poor conversion efficiency.
Question 6: A wrestler cutting weight through severe fluid restriction for 48 hours before weigh-in is MOST at risk for:
- Hyperglycemia from hepatic glycogen breakdown
- Impaired muscular strength, cognitive function, and renal stress (Correct answer)
- Increased anabolic hormone production
- Enhanced aerobic enzyme activity
Correct answer: Impaired muscular strength, cognitive function, and renal stress
Severe dehydration impairs neuromuscular function, decision-making, and places excessive osmotic stress on the kidneys.
Question 7: When advising a female endurance athlete with low bone mineral density, which nutrient combination should be the FIRST priority to address?
- Iron and vitamin B12
- Calcium and vitamin D (Correct answer)
- Zinc and vitamin C
- Magnesium and vitamin E
Correct answer: Calcium and vitamin D
Adequate calcium and vitamin D are foundational for bone mineral density; vitamin D facilitates intestinal calcium absorption and supports osteoblast function.
CCSP Sports Nutrition Principles 4
Which dietary practice is associated with improved fat oxidation capacity during submaximal exercise over a period of weeks?