Macronutrient Timing 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 Macronutrient Timing flashcards as text
A female soccer player has a 7 PM game and her last substantial meal was at noon. Which pre-game snack, consumed at 5:30 PM, is most appropriate?
Answer: A banana, sports drink, and a small amount of pretzels
A snack 90 minutes before competition should be moderate in rapidly digestible carbohydrates, low in fat and fiber, and well-tolerated—a banana, sports drink, and pretzels meet these criteria.
In resistance-trained older adults (50+ years), how does the leucine threshold for maximally stimulating MPS compare to younger athletes?
Answer: Higher; older adults exhibit anabolic resistance requiring more leucine or protein
Aging is associated with anabolic resistance, meaning older adults require more total protein (and leucine) per meal to achieve the same MPS response as younger individuals.
Which carbohydrate form is most evidence-supported for intra-exercise use when solid food consumption is impractical?
Answer: Sports gels delivering 20–25g of mixed carbohydrates per sachet with water
Sports gels providing 20–25g of carbohydrate (typically glucose + fructose blend) consumed with water are the most studied, portable, and tolerated intra-exercise carbohydrate form.
A CSSD working with a marathon runner recommends 'carbohydrate periodization.' Which statement best describes this approach?
Answer: Strategically manipulating carbohydrate availability across training sessions to promote both metabolic adaptation and fueled performance
Carbohydrate periodization intentionally varies carbohydrate intake around training to enhance fat oxidation adaptations on low-carb sessions while fully fueling key performance sessions.
What is the primary mechanism by which insulin facilitates post-exercise muscle glycogen resynthesis?
Answer: Stimulating GLUT4 translocation to the muscle membrane to increase glucose uptake
Insulin promotes GLUT4 transporter translocation to the sarcolemma, dramatically increasing muscle glucose uptake and subsequent glycogen synthesis after exercise.
A basketball player performs a 2-hour practice and loses 2 kg of body weight through sweat. To optimize recovery before the next day's game, which combination strategy is most appropriate?
Answer: 1.5L fluid, 80g carbohydrate, and 20g protein within 2 hours post-practice
Optimal recovery combines rehydration (1.5× fluid loss), carbohydrate for glycogen resynthesis (~1–1.2g/kg/hr), and protein (~20–40g) for MPS—targeting these within 2 hours post-practice.
Which scenario represents the most critical application of intra-exercise protein co-ingestion with carbohydrates?
Answer: An ultramarathon exceeding 4–5 hours of continuous exercise
During ultra-endurance events exceeding 4–5 hours, protein co-ingestion with carbohydrates can help spare muscle protein oxidation and reduce post-exercise muscle damage markers.