Nutrition and Recovery Flashcards
6 cards from real CSC practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 6 Nutrition and Recovery flashcards as text
What is the primary role of carbohydrates in an athlete's diet during high-intensity training?
Answer: Providing the main fuel source for anaerobic energy systems
Carbohydrates are the primary fuel for high-intensity anaerobic activities because they can be rapidly converted to ATP via glycolysis.
How many grams of protein per kilogram of body weight is generally recommended daily for strength athletes?
Answer: 1.6–2.2 g/kg
Research supports 1.6–2.2 g/kg/day of protein for maximizing muscle protein synthesis in strength-trained athletes.
Which recovery modality has the strongest evidence for reducing delayed onset muscle soreness (DOMS)?
Answer: Active recovery with low-intensity exercise
Low-intensity active recovery enhances blood flow, facilitating lactate clearance and reducing perceived DOMS more effectively than passive rest.
What does a negative energy balance primarily signal to the body during heavy training?
Answer: Potential muscle catabolism and impaired recovery
Sustained caloric deficit during intense training can elevate cortisol and suppress anabolic hormones, leading to muscle breakdown and slower recovery.
Which nutrient timing strategy best supports post-exercise muscle glycogen resynthesis?
Answer: Consuming 1.0–1.2 g/kg carbohydrates within 30 minutes post-exercise
Consuming 1.0–1.2 g/kg of carbohydrates within 30 minutes post-exercise maximizes glycogen resynthesis rates when the next training session is within 8 hours.
Which micronutrient deficiency is most commonly associated with impaired oxygen transport and reduced endurance performance in athletes?
Answer: Iron
Iron is essential for hemoglobin and myoglobin synthesis; deficiency reduces oxygen-carrying capacity and significantly impairs aerobic performance.