CSSD Competition Nutrition 3

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?

Accepted Answer

60–90 g/hour

Answer

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?

Accepted Answer

Mouth rinsing with carbohydrate solution may enhance performance without ingestion

Answer

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)?

Accepted Answer

An ultramarathon where an athlete drinks plain water beyond thirst driven by event rules

Answer

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?

Accepted Answer

Carbohydrate-rich snack with moderate protein and minimal fat to restore glycogen

Answer

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?

Accepted Answer

Stimulate thirst and help retain fluid to maintain plasma volume

Answer

Sodium in sports drinks stimulates thirst, promotes fluid retention, and helps maintain plasma osmolality and volume during prolonged exercise.

(CSSD) Board Certified Specialist in Sports Dietetics Practice Test

(CSSD) Board Certified Specialist in Sports Dietetics Practice Test

CSSD Competition Nutrition 3