Nutrition & Performance Optimization Flashcards
7 cards from real CROSSFIT practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 7 Nutrition & Performance Optimization flashcards as text
An athlete is following a caloric surplus to gain muscle. According to CrossFit nutrition guidelines, what is the recommended approach to avoid excessive fat gain?
Answer: Use a modest surplus of 250–500 kcal/day paired with consistent training stimulus
A modest caloric surplus of 250–500 kcal/day provides enough energy for muscle growth while limiting unnecessary fat accumulation.
What physiological event is primarily responsible for the 'bonk' or hitting the wall during prolonged exercise?
Answer: Complete depletion of liver and muscle glycogen
Hitting the wall occurs when glycogen stores in the liver and muscles are fully depleted, forcing a dramatic reduction in pace and intensity.
Which of the following statements about creatine supplementation is most accurate for CrossFit athletes?
Answer: Creatine monohydrate can increase phosphocreatine availability, supporting repeated high-intensity efforts
Creatine monohydrate is one of the most researched supplements and improves phosphocreatine regeneration, benefiting repeated sprint and strength efforts common in CrossFit.
How does chronic dehydration (even 2% body weight fluid loss) affect CrossFit performance?
Answer: It can impair strength, power, cognitive function, and increase perceived effort
Even mild dehydration of 2% body weight can significantly reduce strength, power output, and decision-making while increasing the perceived difficulty of exercise.
A CrossFit athlete is preparing for a morning competition and wakes up 90 minutes before the first event. What is the most appropriate pre-competition meal strategy?
Answer: A small, easily digestible meal emphasizing carbohydrates with moderate protein and low fat/fiber
A small, low-fiber, carbohydrate-focused meal 60–90 minutes before competition tops off glycogen without causing GI distress.
Which vitamin plays a critical role in calcium absorption and bone health, and may be deficient in indoor CrossFit athletes who train with limited sun exposure?
Answer: Vitamin D
Vitamin D is synthesized through sun exposure and is essential for calcium absorption; indoor athletes are at elevated risk of deficiency.
What does the term 'nutrient timing' refer to in the context of CrossFit performance nutrition?
Answer: Strategically consuming specific nutrients around training to optimize performance, recovery, and adaptation
Nutrient timing involves deliberately planning what and when to eat relative to training sessions to maximize performance output and recovery.