CSC Nutrition and Recovery 1 — Questions and Answers
Question 1: What is the primary role of carbohydrates in an athlete's diet during high-intensity training?
- Providing the main fuel source for anaerobic energy systems (Correct answer)
- Repairing muscle tissue after workouts
- Regulating hormone production
- Lubricating joints during exercise
Correct 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.
Question 2: How many grams of protein per kilogram of body weight is generally recommended daily for strength athletes?
- 0.8 g/kg
- 1.0 g/kg
- 1.6–2.2 g/kg (Correct answer)
- 3.0–4.0 g/kg
Correct 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.
Question 3: Which recovery modality has the strongest evidence for reducing delayed onset muscle soreness (DOMS)?
- Cryotherapy
- Active recovery with low-intensity exercise (Correct answer)
- Static stretching post-workout
- Ultrasound therapy
Correct 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.
Question 4: What does a negative energy balance primarily signal to the body during heavy training?
- Increased anabolic hormone production
- Potential muscle catabolism and impaired recovery (Correct answer)
- Enhanced fat oxidation without side effects
- Improved insulin sensitivity only
Correct 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.
Question 5: Which nutrient timing strategy best supports post-exercise muscle glycogen resynthesis?
- Consuming fat within 15 minutes post-exercise
- Consuming 1.0–1.2 g/kg carbohydrates within 30 minutes post-exercise (Correct answer)
- Fasting for 2 hours after training
- Consuming protein only immediately after training
Correct 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.
Question 6: Which micronutrient deficiency is most commonly associated with impaired oxygen transport and reduced endurance performance in athletes?
- Vitamin D
- Iron (Correct answer)
- Calcium
- Magnesium
Correct answer: Iron
Iron is essential for hemoglobin and myoglobin synthesis; deficiency reduces oxygen-carrying capacity and significantly impairs aerobic performance.
CSC Nutrition and Recovery 1
What is the primary role of carbohydrates in an athlete's diet during high-intensity training?