ISSA Sports Nutrition & Exercise Performance 2

Question 1

What is the optimal single-dose protein intake post-exercise to maximize muscle protein synthesis in most individuals?

Accepted Answer

20–40 g

Answer

Research consistently shows that 20–40 g of high-quality protein post-exercise maximally stimulates muscle protein synthesis, with amounts above this providing diminishing returns.

Question 2

The 'anabolic window' describes the post-exercise period considered most optimal for nutrient consumption. What is this window?

Accepted Answer

30 minutes to 2 hours post-exercise

Answer

The anabolic window (approximately 30 minutes to 2 hours post-exercise) represents a period of heightened insulin sensitivity and elevated muscle protein synthetic response to nutrient intake.

Question 3

Which electrolyte is lost in the greatest quantity through sweat and is most critical to replace during prolonged exercise?

Accepted Answer

Sodium

Answer

Sodium is lost in the largest amounts through sweat and is the primary extracellular electrolyte regulating fluid balance, making its replacement essential during prolonged exercise.

Question 4

Exercise-associated hyponatremia in endurance athletes is most commonly caused by:

Accepted Answer

Overhydration with hypotonic fluids such as plain water

Answer

Drinking excessive amounts of hypotonic fluid (plain water) dilutes blood sodium concentration, causing hyponatremia—a potentially life-threatening condition.

Question 5

Which type of carbohydrate is preferred for rapid glycogen resynthesis immediately after exercise?

Accepted Answer

High-glycemic carbohydrates such as dextrose or maltodextrin

Answer

High-glycemic carbohydrates rapidly raise blood glucose and stimulate insulin secretion, accelerating glycogen resynthesis in the critical post-exercise window.

(ISSA) International Sports Sciences Association Certified Nutritionist Practice Test

(ISSA) International Sports Sciences Association Certified Nutritionist Practice Test

ISSA Sports Nutrition & Exercise Performance 2