CSC Nutrition and Supplementation

Question 1

What is the recommended daily protein intake range for strength athletes seeking muscle hypertrophy?

Accepted Answer

1.6–2.2 g/kg body weight

Answer

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?

Accepted Answer

Carbohydrate

Answer

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?

Accepted Answer

Replenishing ATP via the phosphocreatine system

Answer

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?

Accepted Answer

1–4 hours

Answer

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?

Accepted Answer

Extends several hours but earlier intake is beneficial

Answer

Current evidence suggests the anabolic window extends several hours post-exercise, though consuming protein within 1–2 hours can still optimize muscle protein synthesis.

CSC - Certified Strength Coach Practice Test

CSC - Certified Strength Coach Practice Test

CSC Nutrition and Supplementation