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

Beta-alanine is the rate-limiting precursor to carnosine, an intramuscular buffer that attenuates acid accumulation (H+ ions) during high-intensity exercise, delaying fatigue.

Question 2

Caffeine improves exercise performance primarily by which mechanism?

Accepted Answer

Antagonizing adenosine receptors in the brain to reduce perceived fatigue

Answer

Caffeine blocks adenosine receptors in the central nervous system, reducing perceived exertion and fatigue, and improving alertness, reaction time, and endurance performance.

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

Research supports 1.6–2.2 g of protein per kg of body weight per day for athletes seeking to optimize muscle gain and/or minimize fat-free mass loss during energy restriction.

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

Dietary nitrates are converted to nitric oxide in the body, improving vasodilation and mitochondrial efficiency, thereby reducing the oxygen cost (VO2) at a given submaximal workload.

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

The glycemic index ranks carbohydrates by how quickly they raise blood glucose, helping athletes choose appropriate sources—lower GI before exercise and higher GI after—to optimize performance and recovery.

(ISSA) International Sports Sciences Association Certified Nutritionist Practice Test

(ISSA) International Sports Sciences Association Certified Nutritionist Practice Test

ISSA Sports Nutrition & Exercise Performance 3