CSC Nutrition and Recovery 2 — Questions and Answers
Question 1: What is the general recommendation for sleep duration to optimize athletic recovery?
- 5–6 hours per night
- 6–7 hours per night
- 7–9 hours per night (Correct answer)
- 10–12 hours per night
Correct answer: 7–9 hours per night
7–9 hours of sleep per night is recommended for athletes, as this period supports growth hormone release, tissue repair, and cognitive restoration.
Question 2: Which pre-workout meal timing window is generally optimal for performance?
- Immediately before exercise (under 15 min)
- 3–4 hours before exercise
- 1–3 hours before exercise (Correct answer)
- 6 hours before exercise
Correct answer: 1–3 hours before exercise
Consuming a balanced meal 1–3 hours before training allows for digestion while ensuring nutrients are available to support performance.
Question 3: Creatine monohydrate supplementation primarily enhances performance in which type of activity?
- Long-distance endurance events
- High-intensity, short-duration activities (under 30 seconds) (Correct answer)
- Flexibility and mobility work
- Low-intensity steady-state cardio
Correct answer: High-intensity, short-duration activities (under 30 seconds)
Creatine increases phosphocreatine stores, enhancing ATP regeneration for high-intensity, short-duration efforts like sprints and heavy lifts.
Question 4: What is the primary physiological benefit of cold water immersion (CWI) for recovery?
- Increased muscle protein synthesis
- Reduced peripheral blood flow and inflammation (Correct answer)
- Enhanced glycogen synthesis
- Elevated core body temperature
Correct answer: Reduced peripheral blood flow and inflammation
CWI causes vasoconstriction, reducing blood flow to periphery and attenuating acute inflammatory responses that contribute to soreness.
Question 5: Which electrolyte is the primary one lost through sweat and must be replaced to prevent hyponatremia risk during prolonged exercise?
- Potassium
- Calcium
- Sodium (Correct answer)
- Magnesium
Correct answer: Sodium
Sodium is the dominant electrolyte in sweat; drinking only plain water during prolonged exercise without sodium replacement can dilute blood sodium and cause hyponatremia.
Question 6: How does chronic sleep deprivation most directly impair strength training adaptations?
- It increases anabolic hormone levels
- It suppresses growth hormone and testosterone secretion (Correct answer)
- It improves focus by increasing cortisol
- It has no significant effect on hormones
Correct answer: It suppresses growth hormone and testosterone secretion
Sleep deprivation chronically elevates cortisol while reducing growth hormone and testosterone, impairing muscle protein synthesis and recovery.
CSC Nutrition and Recovery 2
What is the general recommendation for sleep duration to optimize athletic recovery?