CSN Macronutrient Timing & Periodization Flashcards

What is the primary metabolic goal of a 'train-low, compete-high' carbohydrate periodization strategy?

Answer: Enhance fat oxidation capacity during training while competing fully fueled with carbohydrates

Train-low, compete-high uses low-glycogen training sessions to upregulate fat oxidation enzymes, then restores full carbohydrate availability for competition.

For a 70 kg endurance athlete completing a 2-hour moderate-intensity run, approximately how many grams of carbohydrate should be consumed during the event?

Answer: 30–60 g/hour (60–120 g total)

Current guidelines recommend 30–60 g of carbohydrate per hour for moderate-intensity exercise lasting 1–2.5 hours to sustain blood glucose and spare glycogen.

Which amino acid is considered the primary trigger for activating the mTOR pathway and stimulating muscle protein synthesis?

Answer: Leucine

Leucine, a branched-chain amino acid, directly activates mTORC1 signaling and is the primary trigger for muscle protein synthesis.

What does the term 'nutrient timing' primarily refer to in sports nutrition?

Answer: Strategically consuming specific nutrients before, during, and after exercise to optimize performance and recovery

Nutrient timing is the strategic manipulation of when specific macronutrients are consumed relative to exercise to enhance performance, recovery, and body composition.

During carbohydrate loading for an endurance event, what is the typical carbohydrate recommendation for the final 1–2 days before competition?

Answer: 8–12 g/kg/day

Classic carbohydrate loading protocols call for 8–12 g/kg/day in the final 1–2 days before competition to maximize muscle glycogen stores.

An athlete asks about the benefit of adding protein to a post-workout carbohydrate recovery drink. What is the main rationale?

Answer: Co-ingestion of protein with carbohydrate enhances glycogen resynthesis and stimulates muscle protein synthesis simultaneously

Combining protein (especially leucine-rich) with carbohydrate post-exercise augments insulin response, accelerates glycogen resynthesis, and simultaneously drives muscle protein synthesis.