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 the recommended daily protein intake range for strength athletes seeking muscle hypertrophy?
Answer: 1.6–2.2 g/kg body weight
Research supports 1.6–2.2 g/kg body weight per day as the optimal range for maximizing muscle protein synthesis in strength athletes.
Which macronutrient is the primary fuel source for high-intensity, short-duration strength training efforts?
Answer: Carbohydrate
Carbohydrates stored as muscle glycogen are the predominant fuel source during high-intensity anaerobic activities like heavy resistance training.
What is the primary mechanism by which creatine monohydrate enhances strength performance?
Answer: Replenishing ATP via the phosphocreatine system
Creatine supplementation increases phosphocreatine stores, allowing faster regeneration of ATP during high-intensity, short-duration efforts.
How long before training should an athlete consume a pre-workout carbohydrate-rich meal to optimize performance?
Answer: 1–4 hours
Consuming a carbohydrate-rich meal 1–4 hours before training allows adequate digestion and stable blood glucose levels during the session.
Which of the following best describes the anabolic window for post-workout protein consumption?
Answer: Extends several hours but earlier intake is beneficial
Current evidence suggests the anabolic window extends several hours post-exercise, though consuming protein within 1–2 hours can still optimize muscle protein synthesis.
What daily fluid intake guideline is generally recommended for strength athletes during training periods?
Answer: Half an ounce to 1 ounce per pound of body weight
General hydration guidelines suggest 0.5–1 oz of fluid per pound of body weight daily, with additional intake to compensate for sweat losses.