CSSD Recovery Nutrition 4 — Questions and Answers
Question 1: Which condition increases the risk of impaired recovery nutrition absorption and should prompt a sports dietitian to modify the post-exercise nutrition plan?
- Mild dehydration (1% BW loss)
- Exercise-induced gastrointestinal distress (Correct answer)
- Elevated heart rate post-exercise
- Short duration of exercise (<30 min)
Correct answer: Exercise-induced gastrointestinal distress
Exercise-induced GI distress can impair nutrient absorption and appetite, requiring modification of form (liquid vs. solid), timing, and composition of the recovery nutrition plan.
Question 2: A triathlete asks about beta-alanine supplementation for recovery. What is the accurate response regarding its role in post-exercise recovery nutrition?
- Beta-alanine directly accelerates glycogen resynthesis
- Beta-alanine increases carnosine levels to buffer muscle pH during exercise, indirectly supporting performance in future sessions (Correct answer)
- Beta-alanine is a primary anabolic agent for MPS
- Beta-alanine should be taken immediately post-exercise for maximum recovery benefit
Correct answer: Beta-alanine increases carnosine levels to buffer muscle pH during exercise, indirectly supporting performance in future sessions
Beta-alanine raises muscle carnosine, which buffers hydrogen ions during high-intensity exercise, but it does not directly improve post-exercise recovery processes like glycogen resynthesis or MPS.
Question 3: What is the recommended fluid replacement strategy for an athlete who lost 2 kg of body weight during a training session?
- Replace 100% of fluid loss (2 L) within 30 minutes
- Consume 150% of fluid loss (3 L) over 2–6 hours post-exercise (Correct answer)
- Consume 50% of fluid loss (1 L) and allow the rest to self-correct
- Drink only when thirsty until the next meal
Correct answer: Consume 150% of fluid loss (3 L) over 2–6 hours post-exercise
Consuming 150% of sweat losses (1.5 L per kg lost) over several hours is recommended to account for ongoing urine losses and achieve full rehydration.
Question 4: An athlete training twice daily wants to minimize muscle soreness. Which recovery nutrition strategy has the strongest evidence for reducing delayed onset muscle soreness (DOMS)?
- High-dose antioxidant supplementation (vitamins C and E)
- Adequate total protein spread throughout the day (~0.4 g/kg per meal) (Correct answer)
- Creatine monohydrate loading post-exercise
- Branched-chain amino acid supplements taken during exercise only
Correct answer: Adequate total protein spread throughout the day (~0.4 g/kg per meal)
Distributing adequate protein across multiple meals (approximately 0.4 g/kg per meal) consistently supports MPS and reduces muscle damage markers more effectively than antioxidant megadosing.
Question 5: High-dose antioxidant supplements (vitamins C and E) taken post-exercise may impair which adaptation?
- Hydration recovery
- Mitochondrial biogenesis and aerobic adaptation (Correct answer)
- Bone mineral density increases
- Tendon collagen synthesis
Correct answer: Mitochondrial biogenesis and aerobic adaptation
Reactive oxygen species serve as signaling molecules for training adaptations; high-dose antioxidant supplementation can blunt mitochondrial biogenesis and aerobic performance gains.
Question 6: A Masters athlete (age 55) needs more protein post-exercise compared to a 25-year-old athlete for equivalent MPS stimulation. This phenomenon is called:
- Anabolic resistance (Correct answer)
- Sarcopenic catabolism
- Protein tolerance threshold
- Leucine oxidation excess
Correct answer: Anabolic resistance
Anabolic resistance refers to the blunted MPS response to protein and exercise seen in older adults, requiring higher protein doses (up to 40 g per meal) to achieve similar anabolic effects.
Question 7: Sodium inclusion in a post-exercise recovery beverage serves which primary function?
- Enhancing protein synthesis by activating mTOR
- Stimulating thirst and promoting fluid retention to restore plasma volume (Correct answer)
- Accelerating glycogen resynthesis by increasing GLUT4 translocation
- Reducing cortisol to minimize muscle catabolism
Correct answer: Stimulating thirst and promoting fluid retention to restore plasma volume
Sodium in recovery beverages stimulates the thirst response and reduces urine output, facilitating greater fluid retention and faster restoration of plasma volume.
CSSD Recovery Nutrition 4
Which condition increases the risk of impaired recovery nutrition absorption and should prompt a sports dietitian to modify the post-exercise nutrition plan?