Performance-Enhancing Nutrition Flashcards
7 cards from real NSCA CSCS practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 7 Performance-Enhancing Nutrition flashcards as text
According to the NSCA, what minimum daily protein intake (g/kg/day) is recommended for athletes engaged in heavy resistance training to optimize muscle hypertrophy?
Answer: 1.6–1.7 g/kg/day
The NSCA recommends approximately 1.6–1.7 g/kg/day as the minimum threshold to maximize muscle protein synthesis during heavy resistance training.
A cyclist preparing for a 3-hour race plans to consume 90 g of carbohydrate per hour during the event. To achieve this rate without gastrointestinal distress, she should use:
Answer: A 2:1 glucose-to-fructose mixture to utilize multiple intestinal transporters
A 2:1 glucose-to-fructose ratio saturates both SGLT1 and GLUT5 transporters, allowing carbohydrate absorption rates of up to 90 g/hour.
Which of the following statements about caffeine's ergogenic effects is MOST accurate?
Answer: Effects are most robust for endurance performance, with modest effects on strength tasks
Caffeine's ergogenic effects are most consistently demonstrated for endurance performance, while evidence for strength and power improvements is smaller in magnitude.
L-citrulline supplementation is proposed to improve exercise performance primarily because it:
Answer: Is converted to arginine, raising plasma arginine and nitric oxide production
L-citrulline is converted to L-arginine in the kidneys, which then serves as the substrate for nitric oxide synthase, increasing NO production and vasodilation.
Which of the following best describes the concept of 'train low, compete high' in carbohydrate periodization?
Answer: Strategically performing some training sessions with low glycogen to enhance metabolic adaptations, then fueling fully for competition
Train low, compete high involves deliberately training with reduced carbohydrate availability to enhance fat oxidation adaptations while maintaining full carbohydrate fueling for competition.
An athlete taking omega-3 fatty acid supplements for recovery is most likely targeting which physiological process?
Answer: Reducing exercise-induced inflammation and supporting cell membrane fluidity
Omega-3 fatty acids (EPA and DHA) reduce pro-inflammatory eicosanoid production and improve cell membrane properties, supporting the resolution of exercise-induced inflammation.
When assessing a dietary supplement for a competitive athlete, the NSCA recommends that the FIRST consideration should be:
Answer: Whether the supplement is banned by the relevant sport's governing body
Before any performance or health consideration, the athlete must confirm the supplement is not prohibited by their sport's governing body to avoid unintentional doping violations.