CSSD Competition Nutrition 4 — Questions and Answers
Question 1: A triathlete asks about beta-alanine use for competition. Which competition format would yield the greatest ergogenic benefit?
- Ironman triathlon (8–17 hours)
- Olympic distance triathlon (1.5–2.5 hours)
- Sprint triathlon (under 60 minutes) with high-intensity segments (Correct answer)
- Track cycling sprint event (under 15 seconds)
Correct answer: Sprint triathlon (under 60 minutes) with high-intensity segments
Beta-alanine increases muscle carnosine, which buffers hydrogen ions during high-intensity exercise lasting 1–4 minutes, most relevant to sprint-distance triathlon.
Question 2: During team sport competitions with multiple games per day, what is the minimum carbohydrate intake recommendation between games of less than 4 hours?
- 0.5 g/kg body weight
- 1.0–1.2 g/kg body weight per hour (Correct answer)
- 2.0 g/kg body weight total
- No carbohydrate needed if protein is adequate
Correct answer: 1.0–1.2 g/kg body weight per hour
To maximize glycogen resynthesis when recovery time is short (<4 hours), athletes should consume 1.0–1.2 g/kg/hour of rapidly digestible carbohydrates.
Question 3: Which factor most significantly affects gastric emptying rate during competition and influences fluid delivery to working muscles?
- Beverage temperature only
- Carbohydrate concentration of the fluid (higher concentration slows emptying) (Correct answer)
- Athlete gender
- Time of day of competition
Correct answer: Carbohydrate concentration of the fluid (higher concentration slows emptying)
Higher carbohydrate concentrations (>8%) in beverages slow gastric emptying, reducing fluid absorption rate compared to isotonic or hypotonic solutions.
Question 4: What ergogenic mechanism explains improved performance outcomes when athletes ingest sodium bicarbonate before competition?
- Increases blood glucose by stimulating gluconeogenesis
- Elevates blood pH, increasing the capacity to buffer intramuscular hydrogen ions (Correct answer)
- Enhances fat oxidation, sparing glycogen
- Stimulates CNS alertness similar to caffeine
Correct answer: Elevates blood pH, increasing the capacity to buffer intramuscular hydrogen ions
Sodium bicarbonate acts as an extracellular buffer, elevating blood pH and enhancing efflux of hydrogen ions from muscle cells during high-intensity exercise.
Question 5: An athlete needs to replenish approximately 1.5 liters of sweat loss after a competition. What total fluid volume should be consumed over the following 4–6 hours?
- 1.5 liters (1:1 replacement)
- 2.25 liters (1.5× the estimated loss) (Correct answer)
- 3.0 liters (2× the estimated loss)
- 0.75 liters (0.5× the estimated loss)
Correct answer: 2.25 liters (1.5× the estimated loss)
Post-exercise rehydration requires consuming approximately 1.25–1.5× the fluid loss to account for ongoing urine losses during recovery.
Question 6: A competitive tennis player competing in a best-of-five-set match lasting up to 5 hours should use which hydration strategy?
- Drink only during set breaks and consume plain water exclusively
- Drink ad libitum with sodium-containing sports drinks and electrolyte snacks during changeovers (Correct answer)
- Pre-hydrate maximally and avoid all fluids during play to limit bathroom breaks
- Consume hypertonic glucose drinks at every changeover
Correct answer: Drink ad libitum with sodium-containing sports drinks and electrolyte snacks during changeovers
Ad libitum intake of sodium-containing beverages during changeovers maintains plasma volume and electrolyte balance through an extended match.
Question 7: Creatine supplementation is least likely to benefit performance in which competition scenario?
- Repeated 10-second sprint intervals in a speed skating race
- A 5 km cross-country run requiring sustained aerobic output (Correct answer)
- 100 m freestyle swimming with multiple heats
- Power-clean maximal efforts in weightlifting
Correct answer: A 5 km cross-country run requiring sustained aerobic output
Creatine enhances phosphocreatine resynthesis for short, explosive efforts but provides minimal benefit for continuous aerobic endurance events like a 5 km run.
CSSD Competition Nutrition 4
A triathlete asks about beta-alanine use for competition.
Which competition format would yield the greatest ergogenic benefit?