Competition Nutrition Flashcards
7 cards from real CSSD practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 7 Competition Nutrition flashcards as text
An athlete competing in a multi-day tournament should prioritize which nutritional strategy between events to maximize recovery?
Answer: Immediate carbohydrate and protein intake within 30–60 minutes post-event
Consuming carbohydrates and protein within 30–60 minutes post-competition accelerates glycogen resynthesis and muscle protein repair for subsequent events.
Which gastrointestinal strategy is most important to implement during competition day for athletes prone to GI distress?
Answer: Avoid high-fat and high-fiber foods in the pre-competition meal
High-fat and high-fiber foods slow gastric emptying and increase GI distress risk, so these should be avoided on competition day.
A wrestler cutting weight uses severe fluid restriction before weigh-in. What is the primary physiological risk during the subsequent competition?
Answer: Impaired thermoregulation and cardiovascular strain from dehydration
Severe dehydration impairs plasma volume, thermoregulation, and cardiovascular function, directly reducing competition performance and increasing heat illness risk.
During a 90-minute soccer match, exogenous carbohydrate oxidation is maximized at approximately what intake rate?
Answer: 60 g/hour
A single carbohydrate source (e.g., glucose) is oxidized at a maximum of approximately 60 g/hour due to intestinal transporter saturation.
What is the primary advantage of using a glucose-fructose blend (2:1 ratio) compared to glucose alone during prolonged competition?
Answer: Using multiple intestinal transporters increases total carbohydrate oxidation up to 90 g/hour
Combining glucose (SGLT1 transporter) and fructose (GLUT5 transporter) allows total carbohydrate oxidation rates up to 90 g/hour, exceeding single-source limits.
An endurance athlete racing in hot, humid conditions should adjust their fluid strategy by doing which of the following?
Answer: Pre-loading with 500 mL of water 2 hours before and consuming sodium-containing fluids during the race
Pre-hydration combined with sodium-containing fluids during hot-weather competition helps maintain plasma volume and prevents both dehydration and exercise-associated hyponatremia.
Which timing of caffeine ingestion is most effective for a morning competition performance benefit?
Answer: 60 minutes before competition at 3–6 mg/kg
Caffeine peaks in plasma approximately 60 minutes after ingestion, and 3–6 mg/kg is the evidence-based dose range for ergogenic effects.