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
A CrossFit trainer is asked about caffeine's effect on performance. Which of the following is the most evidence-supported benefit?
Answer: Caffeine reduces perceived exertion and improves endurance and power output
Caffeine is a well-documented ergogenic aid that reduces perceived exertion and can improve both endurance and high-intensity power performance.
Which of the following best explains why protein intake is important BOTH before and after CrossFit training?
Answer: Pre-workout protein provides amino acids during training to limit catabolism; post-workout protein initiates muscle protein synthesis for repair
Pre-workout protein limits net muscle catabolism during training, while post-workout protein rapidly stimulates muscle protein synthesis for repair and growth.
What is the recommended daily water intake guideline for active athletes as a general starting point before accounting for sweat losses?
Answer: 2.7–3.7 liters per day from all sources
General recommendations suggest 2.7 liters (women) to 3.7 liters (men) per day from all sources as a baseline before adding for sweat losses.
An athlete following a ketogenic diet attempts a heavy Fran (21-15-9 thrusters and pull-ups). What metabolic limitation are they most likely to encounter?
Answer: Insufficient glycolytic ATP production to sustain the high-intensity glycolytic demands of Fran
Fran requires rapid glycolytic ATP production; a ketogenic diet limits carbohydrate availability, severely restricting this energy pathway.
Which of the following is a key sign of relative energy deficiency in sport (RED-S) that a CrossFit Level 1 trainer should recognize?
Answer: Persistent fatigue, frequent illness, hormonal disruption, and stress fractures despite regular training
RED-S results from chronic low energy availability and manifests as fatigue, immune suppression, hormonal imbalance, and bone stress injuries.
In CrossFit nutrition, what does the concept of 'food quality' emphasize over 'food quantity' alone?
Answer: Choosing whole, minimally processed foods that support health and performance over calorie-matched processed alternatives
CrossFit emphasizes food quality — whole, nutrient-dense foods — because micronutrient content and food processing significantly affect health and performance beyond calories alone.
How does iron deficiency specifically impair CrossFit performance even before clinical anemia develops?
Answer: It decreases hemoglobin and myoglobin function, reducing oxygen delivery to working muscles
Even sub-clinical iron deficiency reduces hemoglobin and myoglobin levels, limiting oxygen transport and utilization in muscles during aerobic and mixed-modal work.