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

NSCA recommends 1.4-1.7 g/kg/day for strength-trained athletes to support muscle protein synthesis, recovery, and lean mass maintenance. The standard RDA of 0.8 g/kg/day is insufficient for athletes under heavy training loads.

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

Carbohydrate (muscle glycogen and blood glucose) is the predominant fuel above approximately 70% VO2max because fat oxidation cannot sustain ATP production at the required rate at high exercise intensities.

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

NSCA and ACSM recommend 30-60 g of carbohydrate per hour for sessions lasting 60-90 or more minutes at moderate-to-high intensity to maintain blood glucose, spare glycogen, and delay fatigue.

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

Creatine monohydrate has the most robust evidence base for enhancing high-intensity, short-duration performance by increasing intramuscular PCr stores, enabling greater work in 6-30 second activities and supporting greater training volume.

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

Glycogen synthase activity is highest immediately post-exercise. Consuming 1.0-1.5 g/kg of high-glycemic carbohydrates within 30-45 minutes maximizes glycogen resynthesis rate and supports recovery for subsequent training sessions.

(CSCS) Certified Strength & Conditioning Specialist Practice Test

(CSCS) Certified Strength & Conditioning Specialist Practice Test

CSCS Nutrition & Performance Enhancement 2