CSSD Macronutrient Timing 4

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?

Accepted Answer

Consume 30–60g of quickly digestible carbohydrates with fluids between matches

Answer

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?

Accepted Answer

Rapid carbohydrate and fluid rehydration to restore glycogen and plasma volume

Answer

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?

Accepted Answer

Pre-sleep protein stimulates MPS during the overnight fasted period

Answer

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?

Accepted Answer

Pea protein combined with rice protein

Answer

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?

Accepted Answer

Approximately 50–100g more per day

Answer

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.

(CSSD) Board Certified Specialist in Sports Dietetics Practice Test

(CSSD) Board Certified Specialist in Sports Dietetics Practice Test

CSSD Macronutrient Timing 4