NSCA CSCS - NSCA Certified Strength and Conditioning Specialist Performance-Enhancing Nutrition Questions and Answers — Questions and Answers
Question 1: A 220-pound collegiate football player is in his off-season and wants to optimize his protein intake for muscle hypertrophy. Based on NSCA guidelines, which of the following daily protein intake ranges is most appropriate for this athlete?
- 80-100 g
- 110-135 g
- 140-180 g (Correct answer)
- 200-225 g
Correct answer: 140-180 g
To determine the appropriate protein intake, first convert the athlete's weight from pounds to kilograms: 220 lbs / 2.2 lbs/kg = 100 kg. The NSCA recommends a protein intake of 1.4 to 1.8 grams per kilogram of body weight per day for athletes. Therefore, the recommended range for this 100 kg athlete is 140 g (100 kg * 1.4 g/kg) to 180 g (100 kg * 1.8 g/kg) per day.
Question 2: An elite marathon runner is preparing for a race and wants to use carbohydrate loading. According to established sports nutrition guidelines for events lasting over 90 minutes, what is the recommended daily carbohydrate intake during the 36-48 hours leading up to the competition?
- 3-5 g/kg of body weight
- 5-7 g/kg of body weight
- 7-9 g/kg of body weight
- 10-12 g/kg of body weight (Correct answer)
Correct answer: 10-12 g/kg of body weight
For endurance events lasting longer than 90 minutes, a carbohydrate loading strategy is recommended to maximize muscle glycogen stores. The established guideline is to consume 10-12 grams of carbohydrates per kilogram of body weight per day for the 36-48 hours prior to the event. This high carbohydrate intake, combined with a training taper, supercompensates glycogen stores, which can delay fatigue and improve performance.
Question 3: A strength and conditioning specialist is advising an athlete on the use of creatine monohydrate. Which of the following statements accurately describes the primary mechanism of creatine as an ergogenic aid?
- It acts as a direct stimulant to the central nervous system, increasing alertness.
- It increases the availability of phosphocreatine (PCr), allowing for faster ATP resynthesis during high-intensity exercise. (Correct answer)
- It enhances fat oxidation, sparing muscle glycogen during prolonged activity.
- It directly buffers hydrogen ions in the muscle, reducing metabolic acidosis.
Correct answer: It increases the availability of phosphocreatine (PCr), allowing for faster ATP resynthesis during high-intensity exercise.
Creatine monohydrate is one of the most effective ergogenic supplements for increasing high-intensity exercise capacity and lean body mass. Its primary mechanism is to increase the intramuscular stores of creatine and phosphocreatine (PCr). During short bursts of high-intensity exercise, ATP is rapidly broken down for energy. Increased PCr availability allows for a faster rate of ATP resynthesis, which helps maintain power output and delay fatigue.
Question 4: Which of the following represents an appropriate and effective dose of caffeine for enhancing aerobic endurance performance when consumed approximately 60 minutes before exercise?
- 0.5-1.0 mg/kg body mass
- 3-6 mg/kg body mass (Correct answer)
- 8-10 mg/kg body mass
- 12-15 mg/kg body mass
Correct answer: 3-6 mg/kg body mass
Research has consistently shown that caffeine is an effective ergogenic aid for endurance performance. The most consistent benefits are seen with doses of 3-6 mg/kg of body mass consumed about 60 minutes before exercise. Doses lower than this may not be effective, while very high doses (e.g., 9 mg/kg or more) do not appear to provide additional performance benefits and significantly increase the risk of negative side effects like anxiety, gastrointestinal distress, and insomnia.
Question 5: An athlete training for a 400-meter sprint is considering supplementing with beta-alanine. To maximize muscle carnosine concentrations, what is the recommended daily dosing strategy?
- A single dose of 10 g taken immediately post-workout.
- 2 g taken once daily with breakfast for one week.
- A daily dose of 1 g per kg of body weight.
- 4-6 g daily, taken in divided doses, for at least four weeks. (Correct answer)
Correct answer: 4-6 g daily, taken in divided doses, for at least four weeks.
Beta-alanine supplementation increases muscle carnosine content, which acts as an intracellular buffer against hydrogen ion accumulation during high-intensity exercise. To be effective, it requires a chronic loading period. Research supports a daily intake of 4 to 6 grams, divided into smaller doses (e.g., 1.6-2.0 g) throughout the day to enhance absorption and reduce the likelihood of paresthesia (tingling sensation). This protocol should be followed for a minimum of two to four weeks to significantly increase muscle carnosine levels.
Question 6: A collegiate soccer player is in the middle of her competitive season, playing two matches per week. To support recovery and maintain glycogen stores, which of the following daily carbohydrate intake ranges is most appropriate for her?
- 1-3 g/kg/day
- 3-5 g/kg/day
- 5-8 g/kg/day (Correct answer)
- 10-12 g/kg/day
Correct answer: 5-8 g/kg/day
Athletes engaged in high-volume, intense training, such as in-season soccer players, require adequate carbohydrate intake to replenish muscle glycogen daily. The general recommendation for athletes with this level of activity is 5-8 grams of carbohydrates per kilogram of body weight per day. For strength athletes, the recommendation is typically 5-6 g/kg, while endurance athletes may need 8-10 g/kg. A soccer player falls within this moderate-to-high range due to the mixed aerobic and anaerobic demands of the sport.
NSCA CSCS - NSCA Certified Strength and Conditioning Specialist Performance-Enhancing Nutrition Questions and Answers
A 220-pound collegiate football player is in his off-season and wants to optimize his protein intake for muscle hypertrophy.
Based on NSCA guidelines, which of the following daily protein intake ranges is most appropriate for this athlete?