CSN CSN Macronutrient Timing & Periodization 1 — Questions and Answers
Question 1: What is the primary purpose of carbohydrate periodization for an endurance athlete?
- To match carbohydrate intake to training load and goals (Correct answer)
- To eliminate carbohydrates on all rest days
- To increase fat intake regardless of training phase
- To consume equal carbohydrates every day of the week
Correct answer: To match carbohydrate intake to training load and goals
Carbohydrate periodization aligns carbohydrate intake with training demands to optimize performance and adaptation.
Question 2: Which of the following best describes the 'pre-exercise' nutrition window for endurance events lasting over 90 minutes?
- High-fat, low-carb meal 30 minutes before
- Carbohydrate-rich meal 2–4 hours before exercise (Correct answer)
- Protein-only shake immediately before exercise
- Fasting for at least 6 hours before competition
Correct 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.
Question 3: For strength athletes, what is the recommended post-exercise protein intake to maximize muscle protein synthesis?
- 10–15 g within 4 hours
- 20–40 g within 30–60 minutes (Correct answer)
- 60–80 g immediately after training
- Protein timing has no effect on synthesis
Correct 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.
Question 4: What is 'sleep-low' carbohydrate periodization designed to enhance?
- Glycogen storage capacity during off-season
- Fat oxidation and metabolic flexibility by training in a low-carb state overnight (Correct answer)
- Protein synthesis during sleep
- Hydration status upon waking
Correct 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.
Question 5: During a high-intensity training block, an athlete should prioritize which macronutrient timing strategy?
- Increase fat intake around workouts to spare glycogen
- Consume carbohydrates before, during, and after sessions to support performance and recovery (Correct answer)
- Eliminate all intra-workout nutrition to stimulate adaptation
- Focus only on post-workout protein and ignore carbohydrate timing
Correct 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.
Question 6: Which carbohydrate type is most appropriate for intra-workout nutrition during events lasting longer than 60 minutes?
- High-fructose corn syrup in large boluses
- A mix of glucose and fructose (2:1 ratio) for enhanced intestinal absorption (Correct answer)
- Resistant starch for slow digestion
- Raw oats consumed mid-event
Correct 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.
CSN CSN Macronutrient Timing & Periodization 1
What is the primary purpose of carbohydrate periodization for an endurance athlete?