Free CSN Nutritional Strategies & Supplementation Questions and Answers

Question 1

Which supplement is commonly used to enhance endurance performance?

Accepted Answer

Beta-alanine

Answer

Beta-alanine is a supplement commonly used to enhance endurance performance, particularly in high-intensity activities lasting 1-4 minutes. It works by increasing muscle carnosine levels, which acts as an intracellular buffer against the buildup of lactic acid and hydrogen ions. By delaying muscle acidosis, beta-alanine helps to reduce fatigue and extend the duration of intense exercise.

Question 2

Which of the following is a strategy for carb-loading before endurance events?

Accepted Answer

Increasing carbohydrate intake 2–3 days before the event

Answer

Carbohydrate loading is a nutritional strategy employed by endurance athletes to maximize glycogen stores in their muscles and liver before a prolonged event. This typically involves significantly increasing carbohydrate intake for 2-3 days leading up to the competition, often coupled with a reduction in training volume. Maximizing glycogen ensures a readily available and sustained energy source, delaying fatigue during long-duration activities.

Question 3

What is the role of branched-chain amino acids (BCAAs) in supplementation?

Accepted Answer

Reduce muscle breakdown

Answer

Branched-chain amino acids (BCAAs), comprising leucine, isoleucine, and valine, are essential amino acids crucial for muscle protein synthesis and recovery. Supplementing with BCAAs, especially around exercise, can help reduce exercise-induced muscle damage and breakdown (catabolism). This supports muscle repair and growth, contributing to better recovery and adaptation.

Question 4

Which supplement is known for improving cognitive focus during workouts?

Accepted Answer

Caffeine

Answer

Caffeine is a well-known stimulant that acts on the central nervous system, leading to increased alertness, improved focus, and reduced perception of effort. By blocking adenosine receptors and influencing neurotransmitters, it can enhance cognitive function and mental acuity during workouts. This makes it a popular ingredient in pre-workout supplements for boosting performance and concentration.

Question 5

When should a pre-workout meal be consumed for optimal performance?

Accepted Answer

1–3 hours before workout

Answer

Consuming a pre-workout meal 1-3 hours before exercise is optimal for performance. This timeframe allows for proper digestion and absorption of nutrients, particularly carbohydrates for energy and some protein for muscle protection. It ensures that fuel is readily available to the muscles without causing gastrointestinal discomfort during the workout itself.

CSN - Certified Sports Nutritionist Practice Test

CSN - Certified Sports Nutritionist Practice Test

Free CSN Nutritional Strategies & Supplementation Questions and Answers