CSCS Nutrition & Performance Enhancement 2

Question 1

What is the recommended daily protein intake for strength-trained athletes to maximize muscle protein synthesis per NSCA guidelines?

Accepted Answer

1.4-1.7 g/kg/day

Answer

0.4-0.6 g/kg/day

Answer

0.8 g/kg/day (standard RDA)

Answer

3.0-4.0 g/kg/day

Question 2

Which macronutrient is the most critical fuel source for high-intensity exercise above 70% of VO2max?

Accepted Answer

Carbohydrate (muscle glycogen and blood glucose)

Answer

Fat (free fatty acids from adipose tissue)

Answer

Protein (amino acid oxidation)

Answer

Creatine phosphate alone

Question 3

For exercise sessions lasting 60-90 minutes at moderate-to-high intensity, what is the NSCA-recommended intra-workout carbohydrate intake?

Accepted Answer

30-60 g of carbohydrate per hour of exercise

Answer

No carbohydrates needed for sessions under 90 minutes

Answer

15-20 g of carbohydrate every 30 minutes

Answer

100 g of carbohydrate taken as a bolus at the start of exercise

Question 4

Which ergogenic aid has the strongest evidence base for improving high-intensity short-duration exercise performance per NSCA guidelines?

Accepted Answer

Creatine monohydrate

Answer

Branched-chain amino acids (BCAAs)

Answer

Glutamine supplementation

Answer

HMB (beta-hydroxy beta-methylbutyrate)

Question 5

Post-exercise carbohydrate consumption is most critical within which time window to maximize glycogen resynthesis rates?

Accepted Answer

Within 30-45 minutes post-exercise

Answer

6-8 hours post-exercise

Answer

4-6 hours post-exercise

Answer

24-48 hours post-exercise

Question 6

Exercise-associated hyponatremia in endurance athletes is most commonly caused by which mechanism?

Accepted Answer

Overhydration with plain water, diluting serum sodium below 135 mEq/L

Answer

Excessive sodium loss through sweat without electrolyte replacement

Answer

Insufficient carbohydrate intake causing metabolic disruption

Answer

Severe dehydration from insufficient fluid intake during exercise