CSN Nutritional Strategies & Supplementation 5 — Questions and Answers
Question 1: An athlete has only 4 hours between two glycogen-depleting sessions. What carbohydrate intake is recommended to speed recovery?
- 0.3 g/kg/hour
- 3 g/kg/hour
- No carbohydrate until the next session
- 1.0-1.2 g/kg/hour for the first 4 hours (Correct answer)
Correct answer: 1.0-1.2 g/kg/hour for the first 4 hours
Frequent intake of 1.0-1.2 g/kg/hour maximizes glycogen resynthesis when recovery time is short.
Question 2: Which supplement protocol has evidence for supporting tendon and ligament collagen synthesis?
- 15 g gelatin or collagen with vitamin C about 60 minutes before loading exercise (Correct answer)
- 5 g creatine right after training
- Fish oil taken at bedtime
- Caffeine before stretching
Correct answer: 15 g gelatin or collagen with vitamin C about 60 minutes before loading exercise
Gelatin or collagen with vitamin C taken before mechanical loading increased collagen synthesis markers in research.
Question 3: HMB (beta-hydroxy-beta-methylbutyrate) is a metabolite of which amino acid?
- Glutamine
- Arginine
- Leucine (Correct answer)
- Lysine
Correct answer: Leucine
HMB is a leucine metabolite, usually dosed at about 3 g/day to reduce muscle protein breakdown.
Question 4: Tart cherry juice is mainly used by athletes for which purpose?
- Raising muscle carnosine
- Reducing muscle soreness and supporting recovery via polyphenols (Correct answer)
- Boosting blood bicarbonate
- Increasing phosphocreatine stores
Correct answer: Reducing muscle soreness and supporting recovery via polyphenols
Tart cherry's anthocyanins and polyphenols have antioxidant and anti-inflammatory effects that may speed recovery.
Question 5: Which outcome has the most consistent evidence for probiotic supplementation in athletes?
- Lower incidence or duration of upper respiratory tract infections (Correct answer)
- Large increases in VO2max
- Higher maximal strength
- Direct gains in lean mass
Correct answer: Lower incidence or duration of upper respiratory tract infections
Some probiotic strains modestly reduce URTI incidence and duration, which helps keep training consistent.
Question 6: A wrestler plans to lose 5% of body mass through severe fluid restriction in the 24 hours before weigh-in. What is the main concern?
- Increased glycogen stores
- Improved thermoregulation
- Better strength in the match
- Dehydration-related performance loss and health risk (Correct answer)
Correct answer: Dehydration-related performance loss and health risk
Rapid dehydration weight-making impairs performance and thermoregulation and can be dangerous, so gradual strategies are preferred.
Question 7: Creatine monohydrate supplementation commonly causes which change during the loading phase?
- Body mass loss of 2-3 kg
- Kidney failure in healthy athletes
- Body mass gain of about 1-2 kg from water retention (Correct answer)
- Lower muscle phosphocreatine
Correct answer: Body mass gain of about 1-2 kg from water retention
Creatine pulls water into muscle cells, often adding about 1-2 kg of body mass, and it is safe for the kidneys in healthy people.
CSN Nutritional Strategies & Supplementation 5
An athlete has only 4 hours between two glycogen-depleting sessions.
What carbohydrate intake is recommended to speed recovery?