CSSD Competition Nutrition 4

Question 1

A triathlete asks about beta-alanine use for competition. Which competition format would yield the greatest ergogenic benefit?

Accepted Answer

Sprint triathlon (under 60 minutes) with high-intensity segments

Answer

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?

Accepted Answer

1.0–1.2 g/kg body weight per hour

Answer

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?

Accepted Answer

Carbohydrate concentration of the fluid (higher concentration slows emptying)

Answer

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?

Accepted Answer

Elevates blood pH, increasing the capacity to buffer intramuscular hydrogen ions

Answer

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?

Accepted Answer

2.25 liters (1.5× the estimated loss)

Answer

Post-exercise rehydration requires consuming approximately 1.25–1.5× the fluid loss to account for ongoing urine losses during recovery.

(CSSD) Board Certified Specialist in Sports Dietetics Practice Test

(CSSD) Board Certified Specialist in Sports Dietetics Practice Test

CSSD Competition Nutrition 4