CSSD Recovery Nutrition 5 — Questions and Answers
Question 1: Which scenario represents a 'low energy availability' (LEA) state that would impair recovery from training?
- Energy intake of 45 kcal/kg FFM/day with moderate training
- Energy intake of 25 kcal/kg FFM/day with heavy training (Correct answer)
- Energy intake matching total daily energy expenditure
- Negative energy balance of 100 kcal/day during taper week
Correct answer: Energy intake of 25 kcal/kg FFM/day with heavy training
LEA is defined as energy availability below 30 kcal/kg FFM/day; at 25 kcal/kg FFM, the body prioritizes survival functions over recovery, impairing MPS, glycogen repletion, and hormonal balance.
Question 2: A strength athlete is using creatine monohydrate. How does creatine supplementation most directly support recovery from resistance exercise?
- Increases glycogen storage capacity by 50%
- Replenishes phosphocreatine stores and may enhance glycogen synthesis when co-ingested with carbohydrate (Correct answer)
- Directly increases muscle protein synthesis by activating mTOR
- Enhances cortisol clearance to reduce muscle catabolism
Correct answer: Replenishes phosphocreatine stores and may enhance glycogen synthesis when co-ingested with carbohydrate
Creatine replenishes PCr for subsequent high-intensity bouts and may augment glycogen synthesis when combined with carbohydrate, supporting recovery between resistance training sets and sessions.
Question 3: An athlete presents with persistent fatigue, frequent illness, and poor recovery despite adequate sleep. Iron-deficiency anemia is confirmed. How does this impair recovery nutrition effectiveness?
- Iron deficiency reduces gastric acid, impairing protein digestion
- Reduced hemoglobin impairs oxygen delivery to muscle, limiting oxidative recovery processes and nutrient utilization (Correct answer)
- Iron deficiency blocks GLUT4 translocation, reducing glycogen resynthesis
- Low iron reduces insulin sensitivity, blunting post-exercise anabolism
Correct answer: Reduced hemoglobin impairs oxygen delivery to muscle, limiting oxidative recovery processes and nutrient utilization
Iron-deficiency anemia reduces oxygen-carrying capacity, impairing aerobic energy production, muscle glycogen oxidation efficiency, and the overall recovery environment even when macronutrient intake is adequate.
Question 4: Which post-exercise nutrition strategy is MOST appropriate for an athlete whose primary goal is fat loss while maintaining lean mass?
- Avoid all post-exercise carbohydrates to maximize fat oxidation
- Consume adequate protein (~0.4 g/kg) post-exercise with a modest carbohydrate reduction relative to maintenance (Correct answer)
- Eliminate post-exercise feeding entirely to extend the caloric deficit
- Increase post-exercise fat intake to compensate for reduced carbohydrate
Correct answer: Consume adequate protein (~0.4 g/kg) post-exercise with a modest carbohydrate reduction relative to maintenance
Maintaining protein intake post-exercise preserves lean mass during a caloric deficit, while a modest carbohydrate reduction (not elimination) supports the energy deficit without completely impairing glycogen resynthesis.
Question 5: Collagen peptides taken pre-exercise with vitamin C are being studied for what specific recovery benefit?
- Enhanced muscle glycogen storage
- Increased tendon and ligament collagen synthesis during post-exercise recovery (Correct answer)
- Improved thermoregulation during recovery
- Faster plasma amino acid clearance
Correct answer: Increased tendon and ligament collagen synthesis during post-exercise recovery
Collagen peptides combined with vitamin C taken 60 minutes before exercise increase collagen synthesis markers and may support tendon and ligament repair during the post-exercise recovery period.
Question 6: A female athlete in a heavy training block reports disrupted menstrual cycles. This is most likely related to which recovery nutrition issue?
- Excessive carbohydrate intake suppressing LH
- Low energy availability causing hypothalamic suppression of reproductive hormones (Correct answer)
- Protein excess increasing sex hormone binding globulin
- High dietary fat intake disrupting estrogen metabolism
Correct answer: Low energy availability causing hypothalamic suppression of reproductive hormones
Chronic low energy availability suppresses hypothalamic GnRH secretion, leading to menstrual dysfunction as part of the Female Athlete Triad / RED-S syndrome.
Question 7: Which post-exercise nutrition timing strategy is supported for athletes performing both endurance and resistance training in a single session?
- Protein only immediately post-exercise; carbohydrate 2 hours later
- Combined carbohydrate and protein within 30–60 minutes post-exercise to address both glycogen and MPS simultaneously (Correct answer)
- Carbohydrate only immediately post-exercise; protein at the next full meal
- Wait 2 hours to allow cortisol to normalize before consuming any macronutrients
Correct answer: Combined carbohydrate and protein within 30–60 minutes post-exercise to address both glycogen and MPS simultaneously
Consuming both carbohydrate and protein within 30–60 minutes post-exercise addresses the dual recovery demands of glycogen resynthesis (endurance) and MPS stimulation (resistance) simultaneously.
CSSD Recovery Nutrition 5
Which scenario represents a 'low energy availability' (LEA) state that would impair recovery from training?