CNS Sports Nutrition & Exercise Physiology 3

Question 1

The recommended leucine threshold per meal to maximally stimulate muscle protein synthesis in a healthy young adult is approximately:

Accepted Answer

2–3 g leucine

Answer

Research suggests that approximately 2–3 g of leucine per meal is needed to robustly activate mTORC1 signaling and maximize muscle protein synthesis in younger adults.

Question 2

Which dietary strategy is MOST effective for athletes seeking to reduce body fat while preserving lean muscle mass?

Accepted Answer

Moderate caloric deficit (~300–500 kcal/day) with high protein intake (≥1.8 g/kg) and resistance training

Answer

A moderate deficit combined with high protein intake and resistance training preserves lean mass by providing amino acids for muscle protein synthesis while creating the metabolic environment for fat loss.

Question 3

Sodium bicarbonate (baking soda) is used as an ergogenic aid primarily for which type of athletic performance?

Accepted Answer

High-intensity exercise lasting 1–7 minutes where lactic acid accumulation limits performance

Answer

Sodium bicarbonate acts as an extracellular buffer, delaying the decrease in blood pH caused by lactate and hydrogen ion accumulation during high-intensity anaerobic efforts lasting 1–7 minutes.

Question 4

A strength and conditioning coach asks a CNS about beta-alanine supplementation. Which response is MOST accurate?

Accepted Answer

Beta-alanine raises muscle carnosine levels, buffering intramuscular acidosis during high-intensity efforts of 1–4 minutes

Answer

Beta-alanine is the rate-limiting precursor to carnosine; supplementation increases muscle carnosine, which acts as an intramuscular pH buffer, improving performance in events where acidosis is a limiting factor.

Question 5

An athlete with low bone mineral density is identified during screening. In addition to calcium and vitamin D, which nutritional factor is often overlooked but critical for bone health in athletes?

Accepted Answer

Adequate total energy intake to correct energy deficiency

Answer

Bone loss in athletes is most fundamentally driven by energy deficiency impairing hormonal axes (IGF-1, estrogen/testosterone), making correcting low energy availability the primary nutritional intervention.

CNS - Certified Nutrition Specialist Practice Test

CNS - Certified Nutrition Specialist Practice Test

CNS Sports Nutrition & Exercise Physiology 3