CNC CNC Sports Nutrition & Performance 1 — Questions and Answers
Question 1: What is the primary fuel source used during high-intensity, short-duration exercise (e.g., sprinting or heavy lifting)?
- Free fatty acids
- Protein (amino acids)
- Muscle glycogen (glucose) (Correct answer)
- Ketone bodies
Correct answer: Muscle glycogen (glucose)
High-intensity anaerobic exercise relies predominantly on muscle glycogen and blood glucose because fat oxidation cannot supply ATP rapidly enough to meet demand.
Question 2: Which carbohydrate intake timing is most important for replenishing muscle glycogen after prolonged endurance exercise?
- 24–48 hours post-exercise
- Within 30–60 minutes post-exercise (Correct answer)
- Only before the next training session
- Timing is irrelevant if daily totals are met
Correct answer: Within 30–60 minutes post-exercise
Glycogen synthase activity and muscle insulin sensitivity are highest within the first 30–60 minutes after exercise, making this the optimal window for rapid glycogen resynthesis.
Question 3: An endurance athlete completing 2+ hours of daily training should target approximately how many grams of carbohydrate per kilogram of body weight per day?
- 1–2 g/kg/day
- 3–4 g/kg/day
- 6–10 g/kg/day (Correct answer)
- 12–15 g/kg/day
Correct answer: 6–10 g/kg/day
Sports nutrition guidelines recommend 6–10 g/kg/day of carbohydrate for athletes with moderate-to-high training loads to fully support glycogen stores and performance.
Question 4: Which electrolyte is lost in the greatest quantity through sweat and is critical for maintaining fluid balance and nerve conduction during exercise?
- Potassium
- Magnesium
- Calcium
- Sodium (Correct answer)
Correct answer: Sodium
Sodium is the predominant electrolyte in sweat; its loss drives thirst, regulates fluid osmolality, and must be replaced during prolonged exercise to prevent hyponatremia.
Question 5: The concept of 'train low, compete high' in endurance sports refers to:
- Training at low altitude and competing at sea level
- Periodically training with low glycogen stores to enhance fat oxidation adaptations (Correct answer)
- Reducing protein intake on training days
- Using lower heart rate zones during competition
Correct answer: Periodically training with low glycogen stores to enhance fat oxidation adaptations
'Train low, compete high' involves deliberately training with reduced glycogen availability to amplify cellular adaptations (e.g., increased mitochondrial density), then fully fueling for competition.
Question 6: Which sports nutrition organization's position stand is a primary evidence-based reference for certified nutrition coaches advising athletes?
- American Heart Association (AHA)
- International Society of Sports Nutrition (ISSN) (Correct answer)
- Academy of Nutrition and Dietetics (AND) only
- National Institutes of Health (NIH)
Correct answer: International Society of Sports Nutrition (ISSN)
The International Society of Sports Nutrition (ISSN) publishes peer-reviewed position stands specifically on sports nutrition topics such as protein timing, creatine, and energy availability.
CNC CNC Sports Nutrition & Performance 1
What is the primary fuel source used during high-intensity, short-duration exercise (e.g., sprinting or heavy lifting)?