CSN Nutritional Strategies & Supplementation 5

Question 1

An athlete has only 4 hours between two glycogen-depleting sessions. What carbohydrate intake is recommended to speed recovery?

Accepted Answer

1.0-1.2 g/kg/hour for the first 4 hours

Answer

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?

Accepted Answer

15 g gelatin or collagen with vitamin C about 60 minutes before loading exercise

Answer

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?

Accepted Answer

Leucine

Answer

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?

Accepted Answer

Reducing muscle soreness and supporting recovery via polyphenols

Answer

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?

Accepted Answer

Lower incidence or duration of upper respiratory tract infections

Answer

Some probiotic strains modestly reduce URTI incidence and duration, which helps keep training consistent.

CSN - Certified Sports Nutritionist Practice Test