Nutrition and Supplementation 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 Supplementation flashcards as text
What is nutrient timing, and why is it relevant to strength athletes?
Answer: Strategically consuming nutrients around training to optimize performance and recovery
Nutrient timing involves strategically placing carbohydrate and protein intake around training to maximize performance, muscle protein synthesis, and glycogen replenishment.
Which dietary approach is most supported by evidence for athletes in a strength-focused training phase who want to minimize fat gain while building muscle?
Answer: Moderate caloric surplus with high protein and adequate carbohydrates
A moderate caloric surplus with high protein and sufficient carbohydrates optimally supports muscle protein synthesis and fuels training while limiting excessive fat accumulation.
What effect does alcohol consumption have on post-exercise muscle protein synthesis?
Answer: Impairs muscle protein synthesis even when protein is consumed
Research shows that alcohol consumption post-exercise significantly impairs muscle protein synthesis even when adequate protein is co-ingested.
What is the best evidence-based strategy for an athlete who needs to make weight for a competition while preserving muscle mass?
Answer: Gradual caloric deficit with high protein intake over several weeks
A gradual caloric deficit paired with high protein intake preserves lean mass while reducing body fat over time, avoiding the performance decrements of rapid weight cuts.
Which of the following supplements has the strongest evidence for reducing exercise-induced muscle damage and soreness?
Answer: Omega-3 fatty acids
Omega-3 fatty acid supplementation has consistent evidence supporting reductions in exercise-induced muscle damage, soreness, and inflammation in athletes.
A strength coach is advising a vegan athlete about protein. Which combination provides all essential amino acids?
Answer: Rice and pea protein combined
Combining rice protein (high in methionine/cysteine) with pea protein (high in lysine) provides a complete essential amino acid profile comparable to animal protein.