CSSD Sports Nutrition Planning & Performance Optimization 5 — Questions and Answers
Question 1: An athlete following a periodized nutrition plan reduces carbohydrate intake on rest days. What is the primary physiological rationale for this approach?
- To increase cortisol levels on rest days to promote fat loss
- To match fuel substrate availability to training load and enhance metabolic flexibility (Correct answer)
- To maximally deplete glycogen stores before the next training day
- To increase dietary fat absorption on low-activity days
Correct answer: To match fuel substrate availability to training load and enhance metabolic flexibility
Carbohydrate periodization matches carbohydrate intake to training demands, enhancing metabolic flexibility and potentially improving fat oxidation adaptations without compromising key training sessions.
Question 2: A team sport athlete asks about protein distribution. Which strategy best optimizes muscle protein synthesis throughout the day?
- One large protein bolus of 80g at dinner
- Two meals of 40g protein each
- Four meals each containing 20-40g of protein spread evenly throughout the day (Correct answer)
- Protein consumed only within 30 minutes post-exercise
Correct answer: Four meals each containing 20-40g of protein spread evenly throughout the day
Distributing protein intake across 4 or more meals of 20-40g each maximizes the number of MPS stimulating events throughout the day compared to front- or back-loading.
Question 3: Which supplement has the strongest evidence base (Category A per AIS framework) for improving performance in endurance athletes?
- Glutamine
- HMB (beta-hydroxy-beta-methylbutyrate)
- Caffeine (Correct answer)
- Branched-chain amino acids (BCAAs)
Correct answer: Caffeine
Caffeine is classified as a Category A supplement by the Australian Institute of Sport, with robust evidence showing it improves endurance performance, reaction time, and reduces perceived exertion.
Question 4: A wrestler is attempting to cut 3% of body weight in 5 days before weigh-in. What is the primary concern for the sports dietitian?
- Excessive muscle hypertrophy from the caloric restriction
- Impaired strength, power, cognitive function, and increased injury risk from rapid weight cutting (Correct answer)
- Hyper-hydration and electrolyte toxicity
- Excessive fat gain during the cutting phase
Correct answer: Impaired strength, power, cognitive function, and increased injury risk from rapid weight cutting
Rapid weight cutting through fluid and energy restriction impairs neuromuscular performance, cognitive function, immune status, and significantly increases injury risk during competition.
Question 5: Post-exercise chocolate milk has been studied as a recovery beverage. What nutritional characteristics make it effective?
- High fat and fiber content slow digestion for sustained energy release
- Provides a favorable carbohydrate-to-protein ratio (~3-4:1) along with fluid and electrolytes (Correct answer)
- Contains branched-chain amino acids at concentrations superior to whey protein isolate
- Its high fructose content preferentially restores liver glycogen
Correct answer: Provides a favorable carbohydrate-to-protein ratio (~3-4:1) along with fluid and electrolytes
Chocolate milk's approximately 3-4:1 carbohydrate-to-protein ratio, combined with fluid and electrolytes, makes it an effective and affordable post-exercise recovery beverage.
Question 6: An athlete in a sport with weight classes wants to gain lean mass. What energy surplus above TDEE is recommended to minimize concurrent fat gain?
- 500-1,000 kcal/day surplus
- 250-500 kcal/day surplus (Correct answer)
- 1,500-2,000 kcal/day surplus
- No surplus is needed if protein intake is adequate
Correct answer: 250-500 kcal/day surplus
A modest surplus of 250-500 kcal/day above TDEE, combined with adequate protein and resistance training, supports lean mass accretion while limiting fat gain.
Question 7: What is the estimated energy availability (EA) threshold below which bone health, hormonal function, and performance are at increased risk in female athletes?
- Below 55 kcal/kg FFM/day
- Below 45 kcal/kg FFM/day
- Below 30 kcal/kg FFM/day (Correct answer)
- Below 20 kcal/kg FFM/day
Correct answer: Below 30 kcal/kg FFM/day
Energy availability below 30 kcal/kg of fat-free mass per day is associated with significant suppression of reproductive hormones, bone resorption, and metabolic adaptations impairing performance.
CSSD Sports Nutrition Planning & Performance Optimization 5
An athlete following a periodized nutrition plan reduces carbohydrate intake on rest days.
What is the primary physiological rationale for this approach?