CSSD Macronutrient Timing 4 — Questions and Answers
Question 1: A collegiate wrestler needs to consume carbohydrates during a multi-match tournament day with 45-minute breaks between matches. What is the most appropriate strategy?
- Consume a large meal of pasta and rice between matches
- Consume 30–60g of quickly digestible carbohydrates with fluids between matches (Correct answer)
- Avoid carbohydrates between matches to prevent GI distress
- Consume only protein between matches to preserve muscle
Correct answer: Consume 30–60g of quickly digestible carbohydrates with fluids between matches
Small, rapidly digestible carbohydrate sources (30–60g) consumed with fluids between matches quickly restore energy without causing GI distress given the short recovery window.
Question 2: Which macronutrient timing principle is MOST important for athletes competing in weight-class sports during the period immediately after a weigh-in?
- Prioritizing fat intake to restore energy stores
- Rapid carbohydrate and fluid rehydration to restore glycogen and plasma volume (Correct answer)
- High protein intake only to prevent muscle catabolism
- Fasting for 2 hours to settle the gastrointestinal tract
Correct answer: Rapid carbohydrate and fluid rehydration to restore glycogen and plasma volume
After weight cut and weigh-in, rapid carbohydrate loading combined with fluid and electrolyte rehydration is critical to restore glycogen and plasma volume before competition.
Question 3: What is the primary rationale for recommending protein consumption before sleep for athletes focused on muscle hypertrophy?
- Growth hormone peaks just before sleep and requires amino acid availability
- Pre-sleep protein stimulates MPS during the overnight fasted period (Correct answer)
- Protein before bed reduces cortisol spikes during deep sleep
- Nighttime digestion is more efficient than daytime digestion
Correct answer: Pre-sleep protein stimulates MPS during the overnight fasted period
Pre-sleep protein (particularly casein) is digested slowly overnight, providing amino acids during a period when MPS would otherwise be limited by substrate availability.
Question 4: For an athlete with lactose intolerance competing in strength sports, which protein source best replicates whey's anabolic properties while being well-tolerated?
- Brown rice protein alone
- Pea protein combined with rice protein (Correct answer)
- Collagen peptides
- Hemp seed protein
Correct answer: Pea protein combined with rice protein
A pea and rice protein blend provides a complete amino acid profile with leucine content approaching that of whey, making it a viable anabolic alternative for lactose-intolerant athletes.
Question 5: During a high-altitude training camp, an athlete requires how many additional grams of carbohydrate per day compared to sea-level training to compensate for increased oxygen demands?
- No additional carbohydrate is needed
- Approximately 50–100g more per day (Correct answer)
- Approximately 200–300g more per day
- Doubling total carbohydrate intake is required
Correct answer: Approximately 50–100g more per day
Altitude increases reliance on carbohydrate oxidation due to reduced oxygen availability; approximately 50–100g of additional carbohydrate per day is commonly recommended to support the increased demand.
Question 6: A triathlete practices 'train-low, compete-high' periodization. During a low-carbohydrate training day, what adaptation is being targeted?
- Increased muscle glycogen storage capacity
- Enhanced mitochondrial biogenesis and fat oxidation capacity (Correct answer)
- Improved gastric emptying of carbohydrates
- Increased muscle creatine phosphate stores
Correct answer: Enhanced mitochondrial biogenesis and fat oxidation capacity
Training with low glycogen availability amplifies AMPK and PGC-1α signaling, promoting mitochondrial biogenesis and greater fat oxidation capacity as aerobic adaptations.
Question 7: Which timing window for fat intake relative to exercise has the least negative effect on carbohydrate availability and performance?
- Immediately before exercise (30–60 min)
- During exercise as part of the fueling strategy
- 2–4 hours before exercise as part of a mixed meal (Correct answer)
- Immediately post-exercise during the glycogen window
Correct answer: 2–4 hours before exercise as part of a mixed meal
Fat consumed 2–4 hours before exercise as part of a mixed meal allows adequate digestion without significantly delaying gastric emptying of carbohydrates or impairing performance.
CSSD Macronutrient Timing 4
A collegiate wrestler needs to consume carbohydrates during a multi-match tournament day with 45-minute breaks between matches.
What is the most appropriate strategy?