CSN Nutritional Strategies & Supplementation 2

Question 1

A 70 kg cyclist wants to use caffeine before a time trial. Which dose and timing best match current evidence?

Accepted Answer

210-420 mg taken about 60 minutes before the start

Answer

Ergogenic caffeine doses are about 3-6 mg/kg, usually taken around 60 minutes before exercise, which for 70 kg is 210-420 mg.

Question 2

Which creatine protocol raises muscle creatine stores fastest?

Accepted Answer

About 20 g/day in 4 divided doses for 5-7 days

Answer

A loading phase of about 0.3 g/kg/day (~20 g/day) in divided doses saturates muscle creatine in 5-7 days.

Question 3

An athlete reports tingling skin shortly after taking a supplement. Which supplement most likely caused it?

Accepted Answer

Beta-alanine

Answer

Paresthesia is a known, harmless side effect of beta-alanine, especially with large single doses.

Question 4

What is the main drawback athletes report when using sodium bicarbonate at 0.3 g/kg?

Accepted Answer

Gastrointestinal distress

Answer

Bicarbonate's buffering benefit is often limited by GI upset, which can be reduced by split doses or taking it with a carbohydrate meal.

Question 5

An athlete using beetroot juice for nitrate supplementation also uses an antibacterial mouthwash daily. What is the likely effect?

Accepted Answer

Reduced conversion of nitrate to nitrite, blunting the benefit

Answer

Oral bacteria convert dietary nitrate to nitrite, so antibacterial mouthwash can blunt the rise in nitric oxide.

CSN - Certified Sports Nutritionist Practice Test