CSN Macronutrient Timing & Periodization Flashcards

What is the primary purpose of carbohydrate periodization for an endurance athlete?

Answer: To match carbohydrate intake to training load and goals

Carbohydrate periodization aligns carbohydrate intake with training demands to optimize performance and adaptation.

Which of the following best describes the 'pre-exercise' nutrition window for endurance events lasting over 90 minutes?

Answer: Carbohydrate-rich meal 2–4 hours before exercise

A carbohydrate-rich meal consumed 2–4 hours before prolonged endurance exercise maximizes glycogen stores and sustains performance.

For strength athletes, what is the recommended post-exercise protein intake to maximize muscle protein synthesis?

Answer: 20–40 g within 30–60 minutes

20–40 g of high-quality protein consumed within 30–60 minutes post-exercise optimally stimulates muscle protein synthesis.

What is 'sleep-low' carbohydrate periodization designed to enhance?

Answer: Fat oxidation and metabolic flexibility by training in a low-carb state overnight

The 'sleep-low' strategy involves depleting glycogen in the evening and training the next morning fasted to upregulate fat oxidation.

During a high-intensity training block, an athlete should prioritize which macronutrient timing strategy?

Answer: Consume carbohydrates before, during, and after sessions to support performance and recovery

High-intensity training blocks require strategic carbohydrate intake around sessions to fuel performance and accelerate glycogen resynthesis.

Which carbohydrate type is most appropriate for intra-workout nutrition during events lasting longer than 60 minutes?

Answer: A mix of glucose and fructose (2:1 ratio) for enhanced intestinal absorption

A 2:1 glucose-to-fructose ratio uses multiple intestinal transporters, allowing carbohydrate oxidation rates up to 1.5 g/min during prolonged exercise.