CSSD Recovery Nutrition 2

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?

Accepted Answer

25–30 mmol/kg ww/hr

Answer

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?

Accepted Answer

Leucine

Answer

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?

Accepted Answer

1.0–1.2 g/kg/hr

Answer

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?

Accepted Answer

Whey

Answer

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?

Accepted Answer

4:1

Answer

Chocolate milk provides approximately a 4:1 carbohydrate-to-protein ratio, which aligns with recommendations for combined glycogen resynthesis and MPS post-exercise.

(CSSD) Board Certified Specialist in Sports Dietetics Practice Test

(CSSD) Board Certified Specialist in Sports Dietetics Practice Test

CSSD Recovery Nutrition 2