CSSD Competition Nutrition 3 — Questions and Answers
Question 1: A competitive cyclist completing a 5-hour road race should target carbohydrate intake of approximately how many grams per hour during the event?
- 30–45 g/hour
- 60–90 g/hour (Correct answer)
- 100–120 g/hour
- 15–30 g/hour
Correct answer: 60–90 g/hour
Current guidelines recommend 60–90 g/hour of carbohydrates (using multi-transportable sources) for events exceeding 2.5 hours to sustain performance.
Question 2: What is the most appropriate carbohydrate recommendation for an athlete competing in a series of sprint events lasting less than 60 seconds each over 2 hours?
- No exogenous carbohydrate is necessary; glycogen stores are sufficient
- 30 g/hour of carbohydrate from sports drinks
- Mouth rinsing with carbohydrate solution may enhance performance without ingestion (Correct answer)
- 60–90 g/hour from glucose-fructose blend
Correct answer: Mouth rinsing with carbohydrate solution may enhance performance without ingestion
Carbohydrate mouth rinsing activates central nervous system reward pathways and improves high-intensity performance even without caloric absorption.
Question 3: Which competition scenario most increases the risk of exercise-associated hyponatremia (EAH)?
- A 10 km road race lasting under 45 minutes with planned fluid stations
- An ultramarathon where an athlete drinks plain water beyond thirst driven by event rules (Correct answer)
- A 90-minute rugby match with sodium-containing sports drinks
- A cycling time trial in cool weather with no fluid intake
Correct answer: An ultramarathon where an athlete drinks plain water beyond thirst driven by event rules
Overdrinking hypotonic fluid (plain water) in prolonged events is the primary driver of EAH, diluting serum sodium below 135 mmol/L.
Question 4: An Olympic weightlifter competing in two sessions (morning and afternoon) should prioritize which nutritional strategy between sessions?
- High-protein shake only to prevent muscle catabolism
- Carbohydrate-rich snack with moderate protein and minimal fat to restore glycogen (Correct answer)
- Fasting to remain at weight class
- High-fat snack to provide sustained energy
Correct answer: Carbohydrate-rich snack with moderate protein and minimal fat to restore glycogen
Rapid glycogen repletion and protein ingestion between sessions supports recovery and maintains power output for the afternoon session.
Question 5: What is the primary role of sodium in intra-competition fluids for endurance athletes?
- Directly provide energy substrate
- Stimulate thirst and help retain fluid to maintain plasma volume (Correct answer)
- Increase glycogen resynthesis rate
- Reduce core body temperature
Correct answer: Stimulate thirst and help retain fluid to maintain plasma volume
Sodium in sports drinks stimulates thirst, promotes fluid retention, and helps maintain plasma osmolality and volume during prolonged exercise.
Question 6: An athlete experiencing 'bonking' (hitting the wall) at mile 18 of a marathon most likely has depleted which primary fuel source?
- Intramuscular triglycerides
- Hepatic and muscle glycogen stores (Correct answer)
- Blood amino acids
- Serum free fatty acids
Correct answer: Hepatic and muscle glycogen stores
Bonking is caused by depletion of liver and muscle glycogen, reducing glucose availability to both working muscle and the brain.
Question 7: Which pre-competition meal composition is most appropriate for an athlete with a history of competition-day nausea?
- Large, high-fiber meal 1 hour before to maximize satiety
- Small, low-fat, low-fiber, carbohydrate-rich meal 2–3 hours before competition (Correct answer)
- Protein-dominant meal with limited carbohydrate 3 hours before
- Skipping the pre-competition meal to avoid GI symptoms
Correct answer: Small, low-fat, low-fiber, carbohydrate-rich meal 2–3 hours before competition
A small, easily digestible meal low in fat and fiber 2–3 hours before competition minimizes gastric contents and GI distress risk.
CSSD Competition Nutrition 3
A competitive cyclist completing a 5-hour road race should target carbohydrate intake of approximately how many grams per hour during the event?