CSSD Macronutrient Timing 2

Question 1

During a 90-minute endurance run, at approximately what point does exogenous carbohydrate intake become necessary to maintain performance?

Accepted Answer

After 60 minutes

Answer

Endogenous glycogen stores typically support about 60 minutes of sustained moderate-to-high intensity exercise, after which exogenous carbohydrate intake is recommended.

Question 2

Which carbohydrate source has the fastest gastric emptying rate during exercise and is therefore preferred for rapid energy delivery?

Accepted Answer

Glucose-fructose blend (2:1 ratio)

Answer

A 2:1 glucose-to-fructose blend utilizes multiple intestinal transporters (SGLT1 and GLUT5), maximizing absorption and oxidation rates compared to single-source carbohydrates.

Question 3

A strength athlete consumes 40g of protein post-workout. How does this compare to the evidence-based recommendation for maximizing muscle protein synthesis?

Accepted Answer

At the upper range; 20–40g is optimal for most athletes

Answer

Research supports 20–40g of high-quality protein post-exercise to maximize muscle protein synthesis, with larger athletes potentially benefiting from the higher end.

Question 4

Which scenario best illustrates the concept of 'second meal effect' in carbohydrate timing?

Accepted Answer

A low-GI breakfast improves glycemic response to a subsequent meal

Answer

The second meal effect refers to how a low-glycemic index first meal reduces the glycemic response to a subsequent meal, partly via altered gut fermentation and insulin dynamics.

Question 5

For an athlete training twice per day, what is the minimum recommended protein intake per meal to stimulate muscle protein synthesis at each session?

Accepted Answer

20 g

Answer

Approximately 20g of high-quality protein is the minimal dose shown to maximally stimulate muscle protein synthesis in young adult athletes.

(CSSD) Board Certified Specialist in Sports Dietetics Practice Test

(CSSD) Board Certified Specialist in Sports Dietetics Practice Test

CSSD Macronutrient Timing 2