CSSD Recovery Nutrition 4

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?

Accepted Answer

Exercise-induced gastrointestinal distress

Answer

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?

Accepted Answer

Beta-alanine increases carnosine levels to buffer muscle pH during exercise, indirectly supporting performance in future sessions

Answer

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?

Accepted Answer

Consume 150% of fluid loss (3 L) over 2–6 hours post-exercise

Answer

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)?

Accepted Answer

Adequate total protein spread throughout the day (~0.4 g/kg per meal)

Answer

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?

Accepted Answer

Mitochondrial biogenesis and aerobic adaptation

Answer

Reactive oxygen species serve as signaling molecules for training adaptations; high-dose antioxidant supplementation can blunt mitochondrial biogenesis and aerobic performance gains.

(CSSD) Board Certified Specialist in Sports Dietetics Practice Test

(CSSD) Board Certified Specialist in Sports Dietetics Practice Test

CSSD Recovery Nutrition 4