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CSN Macronutrient Timing & Periodization Flashcards

6 cards from real CSN practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.

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  1. How should protein intake be distributed across the day to optimize muscle protein synthesis?

    Answer: Distribute 20–40 g of protein evenly across 4–5 meals

    Distributing protein intake of 20–40 g per meal across 4–5 feeding occasions maximizes the muscle protein synthesis response throughout the day.

  2. What is the rationale for recommending a casein protein source before sleep for athletes focused on hypertrophy?

    Answer: Casein is slowly digested, providing a sustained overnight amino acid supply to support MPS during sleep

    Casein's slow digestion rate provides a prolonged amino acid release that sustains muscle protein synthesis during the overnight fasting period.

  3. During an off-season mass-gain phase, by how much should an athlete's caloric surplus above maintenance typically be set to minimize fat gain?

    Answer: 100–300 kcal/day surplus

    A modest surplus of 100–300 kcal/day promotes lean mass accrual while limiting excess fat deposition during a hypertrophy phase.

  4. In a fat-loss phase for an athlete, which strategy best preserves lean muscle mass?

    Answer: Increase protein intake to 1.8–2.7 g/kg/day while maintaining resistance training

    Elevated protein intake (1.8–2.7 g/kg/day) during a caloric deficit, combined with resistance training, is the most effective strategy to preserve lean mass.

  5. An athlete performing twice-daily training sessions should prioritize which refueling strategy between sessions?

    Answer: Rapid glycogen resynthesis with 1.0–1.2 g/kg carbohydrate per hour for the first 4 hours

    Consuming 1.0–1.2 g/kg/hour of carbohydrate immediately after the first session accelerates glycogen resynthesis to prepare for the second training bout.

  6. Which term describes the practice of strategically reducing carbohydrate intake on easy training days while increasing it on hard training days?

    Answer: Carbohydrate cycling (periodization)

    Carbohydrate cycling (periodization) deliberately varies carbohydrate intake to match training intensity and volume on a day-to-day basis.

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Sources & references

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  1. sportsnutritionsociety.org — Eligibility, renewal, retake policy, score release, score validity, test delivery, fees, exam format, passing score, test dates · verified Oct 2026