CDN Sports Nutrition & Performance 3

Question 1

A triathlete completes a 90-minute session and wants to optimize glycogen resynthesis. What is the most effective post-exercise refueling strategy?

Accepted Answer

1.0–1.2g/kg carbohydrate within 30 minutes

Answer

Consuming 1.0–1.2 g/kg of carbohydrate within 30 minutes post-exercise maximizes glycogen synthase activity and accelerates glycogen resynthesis during the critical recovery window.

Question 2

Which form of iron is most bioavailable and best recommended for athletes diagnosed with iron-deficiency anemia?

Accepted Answer

Heme iron from animal sources

Answer

Heme iron from animal sources (meat, poultry, fish) has significantly higher bioavailability (15–35%) compared to non-heme iron (2–20%) and is the preferred dietary source for treating iron-deficiency anemia.

Question 3

A distance runner in heat training asks about fluid replacement guidelines. Which statement about sweat rate assessment is correct?

Accepted Answer

Sweat rate can be estimated by measuring pre- and post-exercise body weight changes

Answer

Sweat rate is best estimated by measuring body weight before and after exercise, where each 1 kg loss approximates 1 L of fluid deficit, allowing individualized fluid replacement planning.

Question 4

Which macronutrient timing strategy most effectively enhances muscle protein synthesis (MPS) after resistance training?

Accepted Answer

20–40g high-quality protein within 2 hours post-training

Answer

Consuming 20–40g of high-quality protein within 2 hours post-resistance training optimally stimulates muscle protein synthesis by maximizing leucine-triggered mTOR signaling.

Question 5

A powerlifter wants to make weight for competition. Which weight-cutting method carries the greatest health risk and should be discouraged?

Accepted Answer

Acute dehydration via diuretics or sweating

Answer

Acute dehydration using diuretics or extreme sweating can cause electrolyte imbalances, cardiac arrhythmias, and impaired performance, and is the most dangerous weight-cutting strategy.

(CDN) Certified Dietician Nutritionist Practice Test

(CDN) Certified Dietician Nutritionist Practice Test

CDN Sports Nutrition & Performance 3