CSN CSN Macronutrient Timing & Periodization 2

Question 1

How should protein intake be distributed across the day to optimize muscle protein synthesis?

Accepted Answer

Distribute 20–40 g of protein evenly across 4–5 meals

Answer

Distributing protein intake of 20–40 g per meal across 4–5 feeding occasions maximizes the muscle protein synthesis response throughout the day.

Question 2

What is the rationale for recommending a casein protein source before sleep for athletes focused on hypertrophy?

Accepted Answer

Casein is slowly digested, providing a sustained overnight amino acid supply to support MPS during sleep

Answer

Casein's slow digestion rate provides a prolonged amino acid release that sustains muscle protein synthesis during the overnight fasting period.

Question 3

During an off-season mass-gain phase, by how much should an athlete's caloric surplus above maintenance typically be set to minimize fat gain?

Accepted Answer

100–300 kcal/day surplus

Answer

A modest surplus of 100–300 kcal/day promotes lean mass accrual while limiting excess fat deposition during a hypertrophy phase.

Question 4

In a fat-loss phase for an athlete, which strategy best preserves lean muscle mass?

Accepted Answer

Increase protein intake to 1.8–2.7 g/kg/day while maintaining resistance training

Answer

Elevated protein intake (1.8–2.7 g/kg/day) during a caloric deficit, combined with resistance training, is the most effective strategy to preserve lean mass.

Question 5

An athlete performing twice-daily training sessions should prioritize which refueling strategy between sessions?

Accepted Answer

Rapid glycogen resynthesis with 1.0–1.2 g/kg carbohydrate per hour for the first 4 hours

Answer

Consuming 1.0–1.2 g/kg/hour of carbohydrate immediately after the first session accelerates glycogen resynthesis to prepare for the second training bout.

CSN - Certified Sports Nutritionist Practice Test

CSN - Certified Sports Nutritionist Practice Test

CSN CSN Macronutrient Timing & Periodization 2