Client Consultation & Program Design Flashcards

According to the ISSN position stand, what daily protein intake is generally recommended for most exercising individuals building and maintaining muscle?

Answer: 1.4-2.0 g/kg body weight

The ISSN recommends 1.4-2.0 g/kg/day of protein for most exercising individuals.

An endurance athlete trains 1-3 hours per day at moderate to high intensity. What daily carbohydrate range is typically recommended?

Answer: 6-10 g/kg body weight

Sports nutrition guidelines suggest 6-10 g/kg/day of carbohydrate for 1-3 hours of daily moderate- to high-intensity training.

Adjusting carbohydrate and energy intake to match the demands of different training phases and sessions is best described as what?

Answer: Periodized nutrition

Periodized nutrition matches fuel intake to the training load of each phase or day.

What rate of weight loss is generally recommended for athletes trying to keep lean mass and performance?

Answer: About 0.5-1% of body weight per week

Losing about 0.5-1% of body weight weekly helps preserve lean mass and training quality.

Which pre-exercise meal plan best fits common sports nutrition guidelines?

Answer: 1-4 g/kg of carbohydrate eaten 1-4 hours before exercise

Eating 1-4 g/kg of carbohydrate 1-4 hours before exercise tops up glycogen while limiting stomach upset.

What per-meal protein dose is generally recommended after resistance training to maximize muscle protein synthesis in young adults?

Answer: About 0.25-0.4 g/kg (roughly 20-40 g)

About 0.25-0.4 g/kg, or 20-40 g of high-quality protein, maximally stimulates muscle protein synthesis after exercise.

A wrestler asks for help losing 8% of body weight in the 48 hours before weigh-in. What is the most appropriate guidance?

Answer: Discourage rapid dehydration and build a gradual, longer-term weight management plan

Rapid large weight cuts through dehydration hurt performance and pose serious health risks, so gradual weight management is preferred.