CSSD Recovery Nutrition 3 — Questions and Answers
Question 1: An ultramarathon runner finishes a 50-mile race. Besides carbohydrates and protein, which micronutrient is particularly important to replenish due to heavy sweat losses and its role in muscle repair?
- Vitamin D
- Magnesium (Correct answer)
- Vitamin C
- Beta-carotene
Correct answer: Magnesium
Magnesium is lost substantially through sweat and is critical for muscle relaxation, protein synthesis, and hundreds of enzymatic processes involved in tissue repair.
Question 2: Which of the following best describes the concept of 'sleep as a recovery nutrition opportunity'?
- Athletes should avoid eating within 3 hours of sleep to maximize GH release
- Pre-sleep protein (40 g casein) can stimulate overnight MPS without impairing fat metabolism (Correct answer)
- Carbohydrate loading at bedtime maximizes next-day performance
- Sleep nutrition is irrelevant because digestion stops during sleep
Correct answer: Pre-sleep protein (40 g casein) can stimulate overnight MPS without impairing fat metabolism
Research shows that 40 g of casein protein before sleep stimulates overnight muscle protein synthesis and recovery without negatively affecting fat metabolism.
Question 3: A collegiate wrestler cuts weight and competes the next morning. What is the CSSD-recommended priority for overnight recovery nutrition?
- High-fat, low-carb meal to preserve muscle
- Aggressive rehydration with electrolytes plus carbohydrate and moderate protein (Correct answer)
- Protein-only intake to prevent further weight gain
- Fasting to allow the body to naturally recover
Correct answer: Aggressive rehydration with electrolytes plus carbohydrate and moderate protein
Rehydration with electrolytes, combined with carbohydrate and protein, is the priority to restore fluid balance, glycogen, and initiate muscle repair before next-day competition.
Question 4: Tart cherry juice has been studied for post-exercise recovery. What is its primary proposed mechanism of action?
- Rapid glycogen resynthesis due to high sugar content
- Reduction of exercise-induced inflammation and oxidative stress via anthocyanins (Correct answer)
- Stimulation of muscle protein synthesis via leucine content
- Enhancement of GI motility for faster nutrient absorption
Correct answer: Reduction of exercise-induced inflammation and oxidative stress via anthocyanins
Tart cherry juice is rich in anthocyanins, which have antioxidant and anti-inflammatory properties shown to reduce exercise-induced muscle damage and soreness.
Question 5: An athlete consuming a vegan diet wants to optimize post-exercise MPS. What is the best strategy compared to an omnivore athlete?
- Consume lower total protein since plant proteins are more anabolic
- Increase total daily protein intake and combine complementary plant proteins to ensure adequate leucine (Correct answer)
- Switch to whey protein supplements
- Rely solely on soy protein as it is nutritionally identical to whey
Correct answer: Increase total daily protein intake and combine complementary plant proteins to ensure adequate leucine
Plant proteins are generally lower in leucine and digestibility, so vegan athletes should consume higher total protein and combine sources (e.g., rice + pea) to meet leucine thresholds for MPS.
Question 6: Which hormonal response most directly facilitates glycogen resynthesis and muscle protein anabolism during post-exercise recovery?
- Cortisol
- Glucagon
- Insulin (Correct answer)
- Epinephrine
Correct answer: Insulin
Insulin promotes glucose uptake and glycogen synthesis in muscle, while also creating an anabolic environment that reduces protein catabolism post-exercise.
Question 7: A swimmer has back-to-back training sessions 4 hours apart. Adding which nutrient to the recovery drink would most enhance glycogen resynthesis compared to carbohydrate alone?
- Fat
- Fiber
- Protein (Correct answer)
- Caffeine
Correct answer: Protein
Co-ingestion of protein with carbohydrate stimulates greater insulin secretion than carbohydrate alone, accelerating muscle glycogen resynthesis when total carbohydrate intake is below the optimal threshold.
CSSD Recovery Nutrition 3
An ultramarathon runner finishes a 50-mile race.
Besides carbohydrates and protein, which micronutrient is particularly important to replenish due to heavy sweat losses and its role in muscle repair?