CNC CNC Sports Nutrition & Performance

Question 1

What is the primary fuel source used during high-intensity, short-duration exercise (e.g., sprinting or heavy lifting)?

Accepted Answer

Muscle glycogen (glucose)

Answer

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?

Accepted Answer

Within 30–60 minutes post-exercise

Answer

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?

Accepted Answer

6–10 g/kg/day

Answer

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?

Accepted Answer

Sodium

Answer

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:

Accepted Answer

Periodically training with low glycogen stores to enhance fat oxidation adaptations

Answer

'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.

(CNC) Certified Nutrition Coach Practice Test

(CNC) Certified Nutrition Coach Practice Test

CNC CNC Sports Nutrition & Performance