CSSD Sports Nutrition Planning & Performance Optimization 2

Question 1

An endurance cyclist completing a 3-hour training ride should target approximately how many grams of carbohydrate per hour during exercise?

Accepted Answer

60-90g

Answer

For exercise lasting more than 2 hours, 60-90g of carbohydrate per hour (using multiple transportable carbohydrates) is recommended to maximize oxidation and performance.

Question 2

Which strategy best describes 'sleep-low' periodized nutrition for an endurance athlete?

Accepted Answer

Training in the evening with low carbohydrate availability and fasting overnight

Answer

The 'sleep-low' approach involves performing an evening session that depletes glycogen, then fasting overnight to extend low-carbohydrate availability and enhance fat oxidation adaptations.

Question 3

A strength athlete wants to maximize muscle protein synthesis post-workout. Which leucine threshold must typically be met per meal to optimally stimulate MPS?

Accepted Answer

1.5-2.0g leucine

Answer

Approximately 1.7-2.0g of leucine per meal is generally required to reach the leucine threshold and maximally stimulate muscle protein synthesis.

Question 4

For a female athlete with a body weight of 60 kg during a high-volume training week, what is the recommended daily protein intake range?

Accepted Answer

96-120g/day

Answer

Current sports nutrition guidelines recommend 1.6-2.0g of protein per kg body weight for athletes in heavy training, yielding 96-120g/day for a 60 kg athlete.

Question 5

Which type of carbohydrate blend is most effective at achieving carbohydrate oxidation rates above 60g/hour during prolonged exercise?

Accepted Answer

Glucose plus fructose combination

Answer

Combining glucose (SGLT1 transporter) with fructose (GLUT5 transporter) saturates different intestinal transporters, allowing oxidation rates of 90g/hour versus ~60g/hour with glucose alone.

(CSSD) Board Certified Specialist in Sports Dietetics Practice Test

(CSSD) Board Certified Specialist in Sports Dietetics Practice Test

CSSD Sports Nutrition Planning & Performance Optimization 2