CNC Sports Nutrition & Performance Flashcards
6 cards from real CNC practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 6 CNC Sports Nutrition & Performance flashcards as text
What is the recommended protein intake range for strength/power athletes seeking to maximize muscle protein synthesis and hypertrophy?
Answer: 1.6–2.2 g/kg/day
Current evidence supports 1.6–2.2 g/kg/day as the optimal range for maximizing muscle protein synthesis in resistance-trained individuals, with no added benefit beyond this range.
Creatine monohydrate supplementation primarily enhances performance in which type of exercise?
Answer: High-intensity, short-duration efforts (sprints, lifting)
Creatine increases phosphocreatine stores in muscle, enhancing ATP resynthesis during repeated bouts of high-intensity, short-duration exercise like sprinting and resistance training.
Relative Energy Deficiency in Sport (RED-S) is most likely to develop when:
Answer: Energy intake is chronically insufficient to support both physiological function and exercise demands
RED-S occurs when low energy availability — energy intake minus exercise energy expenditure — is insufficient to support normal physiological processes, impairing health and performance across multiple organ systems.
Which amino acid is conditionally essential during high-stress states such as intense training and is a primary fuel source for intestinal cells?
Answer: Glutamine
Glutamine becomes conditionally essential under metabolic stress; it fuels enterocytes and immune cells and may support gut integrity and immune function in heavily training athletes.
Beta-alanine supplementation improves performance primarily by:
Answer: Elevating muscle carnosine levels, buffering hydrogen ions during high-intensity exercise
Beta-alanine is a precursor to carnosine; elevated intramuscular carnosine acts as an intracellular pH buffer, delaying fatigue during high-intensity exercise lasting 1–4 minutes.
During ultra-endurance events lasting more than 3 hours, an athlete's exogenous carbohydrate oxidation can be maximized by combining which two carbohydrate sources?
Answer: Glucose and fructose
Glucose and fructose use different intestinal transporters (SGLT-1 and GLUT-5, respectively), allowing combined oxidation rates up to 90 g/hour compared to ~60 g/hour with glucose alone.