CSSD Recovery Nutrition 3

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?

Accepted Answer

Magnesium

Answer

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'?

Accepted Answer

Pre-sleep protein (40 g casein) can stimulate overnight MPS without impairing fat metabolism

Answer

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?

Accepted Answer

Aggressive rehydration with electrolytes plus carbohydrate and moderate protein

Answer

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?

Accepted Answer

Reduction of exercise-induced inflammation and oxidative stress via anthocyanins

Answer

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?

Accepted Answer

Increase total daily protein intake and combine complementary plant proteins to ensure adequate leucine

Answer

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.

(CSSD) Board Certified Specialist in Sports Dietetics Practice Test

(CSSD) Board Certified Specialist in Sports Dietetics Practice Test

CSSD Recovery Nutrition 3