CCSP Sports Nutrition Principles 5 — Questions and Answers
Question 1: A strength athlete following a ketogenic diet (<50g carbs/day) for 8 weeks is MOST likely to observe which performance outcome during maximal efforts?
- Improved 1-repetition maximum due to fat adaptation
- Decreased peak power output during high-intensity anaerobic efforts (Correct answer)
- Enhanced phosphocreatine resynthesis rate
- Improved lactate clearance at threshold intensity
Correct answer: Decreased peak power output during high-intensity anaerobic efforts
The ATP-PCr and glycolytic pathways depend on carbohydrate; severe restriction impairs the ability to sustain maximal or supramaximal intensities.
Question 2: What is the concept of 'train low, compete high' in sports nutrition?
- Training at low altitude and competing at high altitude to maximize EPO production
- Periodically training with low carbohydrate availability to enhance fat oxidative adaptations, then fueling fully for competition (Correct answer)
- Training with low sodium intake to increase plasma volume before competition
- Reducing caloric intake during training blocks and increasing it during tapers
Correct answer: Periodically training with low carbohydrate availability to enhance fat oxidative adaptations, then fueling fully for competition
'Train low, compete high' refers to intentionally training in a glycogen-depleted state to stimulate fat oxidative adaptations, while ensuring full carbohydrate availability for competition performance.
Question 3: Which ergogenic aid is classified as a stimulant and has the strongest evidence for improving endurance performance through adenosine receptor antagonism?
- Taurine
- Caffeine (Correct answer)
- L-carnitine
- HMB (beta-hydroxy beta-methylbutyrate)
Correct answer: Caffeine
Caffeine blocks adenosine receptors, reducing perceived exertion and fatigue, with strong evidence for improving endurance time-to-exhaustion and time-trial performance.
Question 4: An athlete's 24-hour urine osmolality is 900 mOsm/kg. This value MOST likely indicates:
- Adequate hydration status
- Overhydration with risk of hyponatremia
- Significant dehydration requiring increased fluid intake (Correct answer)
- Normal renal filtration with electrolyte imbalance
Correct answer: Significant dehydration requiring increased fluid intake
Urine osmolality above 900 mOsm/kg indicates concentrated urine consistent with dehydration; well-hydrated athletes typically show values below 700 mOsm/kg.
Question 5: Dietary nitrates found in beetroot juice enhance exercise performance primarily through which mechanism?
- Increased muscle fiber type II recruitment
- Conversion to nitric oxide, improving mitochondrial efficiency and vasodilation (Correct answer)
- Stimulation of erythropoietin synthesis
- Direct glycogen sparing via gluconeogenesis suppression
Correct answer: Conversion to nitric oxide, improving mitochondrial efficiency and vasodilation
Dietary nitrate is reduced to nitric oxide, which enhances blood flow to working muscles and reduces the oxygen cost of exercise through improved mitochondrial coupling.
Question 6: Which protein source has the highest leucine content per serving, making it most effective for stimulating muscle protein synthesis (MPS)?
- Soy protein isolate
- Pea protein
- Whey protein concentrate (Correct answer)
- Wheat gluten
Correct answer: Whey protein concentrate
Whey protein has the highest leucine content (~10–11%) among common protein sources, and leucine is the primary amino acid trigger for mTOR-mediated MPS.
Question 7: A CCSP practitioner treating a 16-year-old swimmer recommends a sports nutrition plan. Which supplementation approach is MOST appropriate at this age?
- Full adult-dose creatine and caffeine supplementation to maximize training adaptations
- Prioritizing food-first strategies with supplementation only if dietary analysis confirms deficiencies (Correct answer)
- Protein powders and pre-workout stimulants to meet higher youth metabolic demands
- Immediate iron and vitamin D supplementation regardless of lab values
Correct answer: Prioritizing food-first strategies with supplementation only if dietary analysis confirms deficiencies
For adolescent athletes, evidence-based guidelines recommend food-first approaches and reserve supplementation for documented deficiencies after dietary assessment.
CCSP Sports Nutrition Principles 5
A strength athlete following a ketogenic diet (<50g carbs/day) for 8 weeks is MOST likely to observe which performance outcome during maximal efforts?