CPSS Nutrition and Supplementation for Sport Performance 1 — Questions and Answers
Question 1: What is the primary role of carbohydrates in sport performance?
- Providing a readily available energy substrate for high-intensity exercise (Correct answer)
- Building and repairing muscle tissue
- Transporting fat-soluble vitamins
- Regulating fluid balance
Correct answer: Providing a readily available energy substrate for high-intensity exercise
Carbohydrates serve as the primary fuel source for high-intensity exercise by providing glucose and replenishing muscle glycogen stores.
Question 2: According to current evidence, what daily protein intake is generally recommended for strength and power athletes engaged in heavy resistance training?
- 0.8 g/kg body weight
- 1.2–1.4 g/kg body weight
- 1.6–2.2 g/kg body weight (Correct answer)
- 3.0–4.0 g/kg body weight
Correct answer: 1.6–2.2 g/kg body weight
Research supports 1.6–2.2 g/kg/day for maximizing muscle protein synthesis and lean mass adaptation in resistance-trained athletes.
Question 3: Which ergogenic aid has the strongest evidence base for improving short-duration, high-intensity exercise performance?
- Branched-chain amino acids (BCAAs)
- Creatine monohydrate (Correct answer)
- Glutamine
- Ribose
Correct answer: Creatine monohydrate
Creatine monohydrate is classified as the most evidence-backed ergogenic supplement for enhancing phosphocreatine resynthesis and high-intensity output.
Question 4: What is the recommended carbohydrate intake during continuous endurance exercise lasting more than 60 minutes?
- 0–15 g per hour
- 30–60 g per hour (Correct answer)
- 80–120 g per hour
- 150+ g per hour
Correct answer: 30–60 g per hour
Consuming 30–60 g of carbohydrate per hour during prolonged exercise helps maintain blood glucose and delay fatigue.
Question 5: Which vitamin and mineral combination is most critical for bone health in athletes, particularly in female athletes at risk for the Female Athlete Triad?
- Vitamin A and zinc
- Vitamin C and magnesium
- Vitamin D and calcium (Correct answer)
- Vitamin E and iron
Correct answer: Vitamin D and calcium
Vitamin D and calcium work synergistically to maintain bone mineral density, making their adequacy especially important in athletes with low energy availability.
Question 6: What is the primary purpose of a post-exercise carbohydrate-protein recovery meal?
- To suppress cortisol and prevent catabolism only
- To replenish glycogen stores and stimulate muscle protein synthesis simultaneously (Correct answer)
- To rehydrate the athlete
- To increase anabolic hormone levels beyond normal physiological range
Correct answer: To replenish glycogen stores and stimulate muscle protein synthesis simultaneously
Combining carbohydrates and protein after exercise maximizes glycogen resynthesis while also stimulating muscle protein synthesis for optimal recovery.
CPSS Nutrition and Supplementation for Sport Performance 1
What is the primary role of carbohydrates in sport performance?