CSC Nutrition and Supplementation 1 — Questions and Answers
Question 1: What is the recommended daily protein intake range for strength athletes seeking muscle hypertrophy?
- 0.4–0.6 g/kg body weight
- 0.8–1.0 g/kg body weight
- 1.6–2.2 g/kg body weight (Correct answer)
- 3.0–4.0 g/kg body weight
Correct 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.
Question 2: Which macronutrient is the primary fuel source for high-intensity, short-duration strength training efforts?
- Fat
- Protein
- Carbohydrate (Correct answer)
- Fiber
Correct answer: Carbohydrate
Carbohydrates stored as muscle glycogen are the predominant fuel source during high-intensity anaerobic activities like heavy resistance training.
Question 3: What is the primary mechanism by which creatine monohydrate enhances strength performance?
- Increasing testosterone levels
- Replenishing ATP via the phosphocreatine system (Correct answer)
- Stimulating muscle protein synthesis directly
- Reducing cortisol post-exercise
Correct answer: Replenishing ATP via the phosphocreatine system
Creatine supplementation increases phosphocreatine stores, allowing faster regeneration of ATP during high-intensity, short-duration efforts.
Question 4: How long before training should an athlete consume a pre-workout carbohydrate-rich meal to optimize performance?
- 15–30 minutes
- 1–4 hours (Correct answer)
- 6–8 hours
- Immediately before
Correct 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.
Question 5: Which of the following best describes the anabolic window for post-workout protein consumption?
- Must occur within 30 seconds of training ending
- Is most critical within 30 minutes only
- Extends several hours but earlier intake is beneficial (Correct answer)
- Has no relevance to muscle recovery
Correct 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.
Question 6: What daily fluid intake guideline is generally recommended for strength athletes during training periods?
- 1–2 liters regardless of body weight
- At least 3–4 liters for all athletes
- Half an ounce to 1 ounce per pound of body weight (Correct answer)
- Drink only when thirsty
Correct 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.
CSC Nutrition and Supplementation 1
What is the recommended daily protein intake range for strength athletes seeking muscle hypertrophy?