Crossfit Nutrition & Performance Optimization 2 — Questions and Answers
Question 1: According to CrossFit nutrition principles, what is the recommended protein intake per pound of bodyweight for active athletes?
- 0.3–0.5 g/lb
- 0.7–1.0 g/lb (Correct answer)
- 1.5–2.0 g/lb
- 2.5–3.0 g/lb
Correct answer: 0.7–1.0 g/lb
CrossFit recommends approximately 0.7–1.0 grams of protein per pound of bodyweight to support muscle repair and adaptation.
Question 2: Which macronutrient is the primary fuel source during high-intensity CrossFit workouts?
- Fat
- Protein
- Carbohydrates (Correct answer)
- Alcohol
Correct answer: Carbohydrates
Carbohydrates are the primary fuel for high-intensity glycolytic work like most CrossFit WODs.
Question 3: A CrossFit athlete notices decreased performance and persistent muscle soreness after two weeks of very low carbohydrate intake. What is the most likely cause?
- Excess protein intake
- Insufficient glycogen replenishment (Correct answer)
- Overhydration
- Too much dietary fat
Correct answer: Insufficient glycogen replenishment
Very low carbohydrate intake depletes glycogen stores, impairing high-intensity performance and recovery.
Question 4: In the context of CrossFit's Zone Diet approach, what does a 'block' represent?
- A single meal
- A fixed ratio of macronutrients in equal caloric portions (Correct answer)
- A weekly caloric goal
- A unit of fat grams only
Correct answer: A fixed ratio of macronutrients in equal caloric portions
A Zone block represents a fixed 9g protein / 9g carbohydrate / 3g fat ratio eaten in balanced proportions each meal.
Question 5: Which of the following best describes the Paleo diet's approach to carbohydrates as endorsed in CrossFit nutrition discussions?
- Unlimited refined grains
- Emphasis on carbohydrates from vegetables, fruits, and tubers rather than processed grains (Correct answer)
- High-dose supplemental carbohydrates
- Elimination of all carbohydrate sources
Correct answer: Emphasis on carbohydrates from vegetables, fruits, and tubers rather than processed grains
The Paleo approach favors carbohydrates from whole-food sources like vegetables, fruits, and starchy tubers while eliminating processed grains.
Question 6: How does inadequate sleep affect an athlete's nutritional needs and performance, according to sports nutrition principles relevant to CrossFit?
- It has no impact on nutrition requirements
- It increases cortisol, elevating protein breakdown and potentially increasing caloric needs (Correct answer)
- It reduces cortisol, decreasing the need for carbohydrates
- It improves insulin sensitivity, reducing protein requirements
Correct answer: It increases cortisol, elevating protein breakdown and potentially increasing caloric needs
Poor sleep elevates cortisol levels, increasing muscle protein breakdown and often driving higher caloric and protein needs.
Question 7: A trainer is working with a client who complains of fatigue, cramping, and lightheadedness during WODs. Which electrolyte deficiency should be assessed first?
- Iron
- Sodium (Correct answer)
- Vitamin D
- Zinc
Correct answer: Sodium
Sodium is the primary electrolyte lost in sweat and its deficiency is most commonly linked to cramping, fatigue, and lightheadedness during exercise.
Crossfit Nutrition & Performance Optimization 2
According to CrossFit nutrition principles, what is the recommended protein intake per pound of bodyweight for active athletes?