CSSD Recovery Nutrition 2 — Questions and Answers
Question 1: An athlete completes a 90-minute moderate-intensity run. Which glycogen resynthesis rate is most accurate for the first 2 hours post-exercise?
- 5–7 mmol/kg ww/hr
- 25–30 mmol/kg ww/hr (Correct answer)
- 10–12 mmol/kg ww/hr
- 45–50 mmol/kg ww/hr
Correct answer: 25–30 mmol/kg ww/hr
With adequate carbohydrate intake, glycogen resynthesis occurs at approximately 25–30 mmol/kg wet weight/hr in the first 2 hours post-exercise.
Question 2: Which amino acid is considered most critical for stimulating muscle protein synthesis (MPS) during post-exercise recovery?
- Glutamine
- Arginine
- Leucine (Correct answer)
- Glycine
Correct answer: Leucine
Leucine is the key trigger of mTORC1-mediated muscle protein synthesis, making it the most critical amino acid in the post-exercise recovery period.
Question 3: A soccer player has 6 hours between matches. What is the minimum carbohydrate intake recommended to maximize glycogen repletion?
- 0.5 g/kg/hr
- 1.0–1.2 g/kg/hr (Correct answer)
- 1.5–1.8 g/kg/hr
- 2.0 g/kg/hr
Correct answer: 1.0–1.2 g/kg/hr
Consuming 1.0–1.2 g/kg/hr of carbohydrate for 4–6 hours is recommended when rapid glycogen resynthesis is required between training bouts.
Question 4: Which type of protein has the fastest digestion and absorption rate, making it most effective immediately post-exercise?
- Casein
- Soy
- Whey (Correct answer)
- Pea
Correct answer: Whey
Whey protein is rapidly digested and absorbed, producing a quick spike in blood amino acids that optimally stimulates MPS post-exercise.
Question 5: Chocolate milk is frequently cited as a recovery beverage. What approximate carbohydrate-to-protein ratio does it provide?
- 1:1
- 2:1
- 4:1 (Correct answer)
- 6:1
Correct answer: 4:1
Chocolate milk provides approximately a 4:1 carbohydrate-to-protein ratio, which aligns with recommendations for combined glycogen resynthesis and MPS post-exercise.
Question 6: An athlete avoids eating for 3 hours post-exercise due to appetite suppression. What is the primary consequence related to muscle recovery?
- Reduced hydration status
- Impaired glycogen resynthesis and increased muscle protein breakdown (Correct answer)
- Elevated insulin sensitivity only
- Enhanced fat oxidation with no downside
Correct answer: Impaired glycogen resynthesis and increased muscle protein breakdown
Delaying post-exercise nutrition blunts glycogen resynthesis and allows net muscle protein catabolism to persist, impairing overall recovery.
Question 7: When comparing high-glycemic index (HGI) versus low-glycemic index (LGI) carbohydrates post-exercise, which statement is most accurate?
- LGI carbohydrates restore glycogen faster within the first 6 hours
- HGI carbohydrates result in greater muscle glycogen resynthesis in the first 6 hours (Correct answer)
- There is no difference in glycogen resynthesis between HGI and LGI foods
- LGI carbohydrates produce a higher insulin response
Correct answer: HGI carbohydrates result in greater muscle glycogen resynthesis in the first 6 hours
High-glycemic index carbohydrates stimulate a greater insulin response and faster glucose availability, leading to superior glycogen resynthesis within the critical 6-hour post-exercise window.
CSSD Recovery Nutrition 2
An athlete completes a 90-minute moderate-intensity run.
Which glycogen resynthesis rate is most accurate for the first 2 hours post-exercise?