ISSA Sports Nutrition & Exercise Performance 3

Question 1

Beta-alanine supplementation improves high-intensity exercise performance primarily by:

Accepted Answer

Buffering hydrogen ions (H+) in muscle via increased carnosine levels

Answer

Increasing muscle glycogen storage capacity

Answer

Enhancing fat oxidation during exercise

Answer

Stimulating growth hormone release from the pituitary

Question 2

Caffeine improves exercise performance primarily by which mechanism?

Accepted Answer

Antagonizing adenosine receptors in the brain to reduce perceived fatigue

Answer

Increasing glycogen synthesis in the liver

Answer

Directly stimulating muscle fiber contractile force

Answer

Increasing intramuscular phosphocreatine concentrations

Question 3

For an athlete focused on improving body composition, what protein intake range is most commonly recommended per kilogram of body weight per day?

Accepted Answer

1.6–2.2 g/kg

Answer

0.8 g/kg (RDA for general population)

Answer

1.2–1.4 g/kg

Answer

3.0–4.0 g/kg

Question 4

Dietary nitrates (e.g., from beetroot juice) improve exercise performance primarily by:

Accepted Answer

Enhancing vasodilation and reducing oxygen cost of exercise via nitric oxide production

Answer

Increasing carbohydrate availability in muscle

Answer

Stimulating endogenous testosterone production

Answer

Increasing glycolytic enzyme activity in fast-twitch fibers

Question 5

What is the glycemic index (GI) and why is it relevant in sports nutrition?

Accepted Answer

A measure of how quickly a food raises blood glucose; guides carbohydrate selection around exercise

Answer

A measure of food's protein quality; helps athletes select optimal protein sources

Answer

A measure of fat absorption rate; guides dietary fat intake for athletes

Answer

A measure of caloric density; helps athletes control total energy intake

Question 6

For athletes in weight-class sports who need to reduce body weight before competition, which strategy best preserves muscle mass and performance?

Accepted Answer

Gradual weight loss of 0.5–1% body weight per week starting well before competition

Answer

Severe caloric restriction (>1,000 kcal deficit) for 2 weeks pre-competition

Answer

Diuretic supplementation in the 24 hours before competition

Answer

Complete water restriction for 48 hours before weigh-in

Question 7

What is nutritional periodization in the context of sports performance?

Accepted Answer

Systematically varying nutrient intake to align with different training phases throughout the season

Answer

Cycling supplement use on and off to prevent physiological tolerance

Answer

Rotating dietary protein sources to ensure complete amino acid variety

Answer

Adjusting meal timing exclusively based on circadian rhythm research