CSSD Competition Nutrition 2 — Questions and Answers
Question 1: An athlete competing in a multi-day tournament should prioritize which nutritional strategy between events to maximize recovery?
- High-fat, low-carbohydrate meals to spare glycogen
- Immediate carbohydrate and protein intake within 30–60 minutes post-event (Correct answer)
- Fasting for 4 hours post-event to reduce inflammation
- Protein-only intake to promote muscle repair before next competition
Correct 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.
Question 2: Which gastrointestinal strategy is most important to implement during competition day for athletes prone to GI distress?
- Increase fiber intake to slow glucose absorption
- Avoid high-fat and high-fiber foods in the pre-competition meal (Correct answer)
- Use casein protein supplements during warm-up
- Consume hypertonic sports drinks for faster gastric emptying
Correct 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.
Question 3: A wrestler cutting weight uses severe fluid restriction before weigh-in. What is the primary physiological risk during the subsequent competition?
- Hypoglycemia from reduced glycogen stores
- Impaired thermoregulation and cardiovascular strain from dehydration (Correct answer)
- Excessive muscle protein catabolism from low insulin
- Hypernatremia from rapid rehydration
Correct 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.
Question 4: During a 90-minute soccer match, exogenous carbohydrate oxidation is maximized at approximately what intake rate?
- 30 g/hour
- 45 g/hour
- 60 g/hour (Correct answer)
- 90 g/hour
Correct 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.
Question 5: What is the primary advantage of using a glucose-fructose blend (2:1 ratio) compared to glucose alone during prolonged competition?
- Fructose spares liver glycogen, lowering blood glucose fluctuations
- Using multiple intestinal transporters increases total carbohydrate oxidation up to 90 g/hour (Correct answer)
- Fructose is absorbed faster than glucose in the small intestine
- The blend reduces reliance on muscle glycogen during early competition
Correct 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.
Question 6: An endurance athlete racing in hot, humid conditions should adjust their fluid strategy by doing which of the following?
- Drinking only when thirsty to avoid hyponatremia
- Pre-loading with 500 mL of water 2 hours before and consuming sodium-containing fluids during the race (Correct answer)
- Avoiding sodium during the race to prevent bloating
- Consuming hypotonic fluids only to maximize absorption speed
Correct 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.
Question 7: Which timing of caffeine ingestion is most effective for a morning competition performance benefit?
- 30 minutes before competition at 1 mg/kg
- 60 minutes before competition at 3–6 mg/kg (Correct answer)
- With the pre-competition meal 3 hours before at 2 mg/kg
- Immediately at competition start at 6 mg/kg
Correct 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.
CSSD Competition Nutrition 2
An athlete competing in a multi-day tournament should prioritize which nutritional strategy between events to maximize recovery?