CSSD Sports Nutrition Planning & Performance Optimization 3 — Questions and Answers
Question 1: A collegiate basketball player's resting metabolic rate is estimated at 1,900 kcal/day. Using an activity factor of 1.7 for heavy training, what is the estimated total daily energy expenditure?
- 2,280 kcal
- 2,850 kcal
- 3,230 kcal (Correct answer)
- 3,800 kcal
Correct answer: 3,230 kcal
Multiplying RMR (1,900 kcal) by the activity factor (1.7) gives an estimated TDEE of 3,230 kcal/day.
Question 2: An athlete presents with low energy availability (LEA). Which combination of findings is most consistent with the Female Athlete Triad?
- Low EA, high bone mineral density, regular menses
- Low EA, low bone mineral density, menstrual dysfunction (Correct answer)
- High EA, stress fractures, elevated estrogen
- Normal EA, amenorrhea, high bone density
Correct answer: Low EA, low bone mineral density, menstrual dysfunction
The Female Athlete Triad is defined by the interrelated conditions of low energy availability, menstrual dysfunction, and low bone mineral density.
Question 3: Which pre-exercise meal timing recommendation minimizes GI distress while still providing meaningful glycogen loading?
- 30 minutes before with a high-fat meal
- 1-4 hours before with a moderate-carbohydrate, low-fat, low-fiber meal (Correct answer)
- Immediately before exercise with a high-fiber snack
- 6 hours before with a high-protein, low-carbohydrate meal
Correct answer: 1-4 hours before with a moderate-carbohydrate, low-fat, low-fiber meal
Consuming a moderate-carbohydrate meal low in fat and fiber 1-4 hours before exercise provides fuel without causing significant GI distress during performance.
Question 4: What is the primary goal of carbohydrate loading for an endurance event lasting more than 90 minutes?
- Maximize liver and muscle glycogen stores above normal resting levels (Correct answer)
- Increase blood glucose above normal resting levels during the event
- Decrease reliance on fat as a fuel source during exercise
- Reduce water retention in muscle tissue
Correct answer: Maximize liver and muscle glycogen stores above normal resting levels
Carbohydrate loading (supercompensation) aims to maximize pre-exercise glycogen stores in both the liver and skeletal muscle to delay fatigue during prolonged events.
Question 5: Beta-alanine supplementation improves performance primarily by increasing intramuscular concentrations of which buffer?
- Bicarbonate
- Phosphocreatine
- Carnosine (Correct answer)
- Glutamine
Correct answer: Carnosine
Beta-alanine is the rate-limiting precursor to carnosine synthesis; increased carnosine acts as an intramuscular pH buffer, delaying fatigue during high-intensity exercise.
Question 6: For an athlete training twice per day, which nutritional strategy is most important between sessions to restore glycogen?
- High-fat snack to spare glycogen for the second session
- Rapid carbohydrate intake (1.0-1.2g/kg/hr) immediately after the first session (Correct answer)
- Protein-only recovery meal to prioritize MPS
- Fasting between sessions to enhance fat adaptation
Correct answer: Rapid carbohydrate intake (1.0-1.2g/kg/hr) immediately after the first session
When recovery time between sessions is less than 8 hours, consuming 1.0-1.2g carbohydrate/kg/hour immediately post-exercise maximizes glycogen resynthesis rates.
Question 7: A sports dietitian is counseling an ultra-endurance athlete about fat adaptation. Which statement about fat oxidation capacity is most accurate?
- Fat oxidation can fully replace carbohydrate as a fuel source at high intensities above 85% VO2max
- Fat oxidation peaks at low-to-moderate exercise intensities (50-65% VO2max) and declines at higher intensities (Correct answer)
- Dietary fat intake has no effect on fat oxidation rates during exercise
- Fat oxidation is highest during the first 30 minutes of exercise regardless of intensity
Correct answer: Fat oxidation peaks at low-to-moderate exercise intensities (50-65% VO2max) and declines at higher intensities
Fat oxidation is maximized at moderate intensities (approximately 50-65% VO2max) but decreases at higher intensities as carbohydrate becomes the predominant fuel.
CSSD Sports Nutrition Planning & Performance Optimization 3
A collegiate basketball player's resting metabolic rate is estimated at 1,900 kcal/day.
Using an activity factor of 1.7 for heavy training, what is the estimated total daily energy expenditure?