CSC Nutrition and Recovery

Question 1

What is the primary role of carbohydrates in an athlete's diet during high-intensity training?

Accepted Answer

Providing the main fuel source for anaerobic energy systems

Answer

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?

Accepted Answer

1.6–2.2 g/kg

Answer

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)?

Accepted Answer

Active recovery with low-intensity exercise

Answer

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?

Accepted Answer

Potential muscle catabolism and impaired recovery

Answer

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?

Accepted Answer

Consuming 1.0–1.2 g/kg carbohydrates within 30 minutes post-exercise

Answer

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.

CSC - Certified Strength Coach Practice Test

CSC - Certified Strength Coach Practice Test

CSC Nutrition and Recovery