NSCA CSCS Performance-Enhancing Nutrition 5 — Questions and Answers
Question 1: 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?
- 0.8 g/kg/day
- 1.2 g/kg/day
- 1.6–1.7 g/kg/day (Correct answer)
- 3.0–3.5 g/kg/day
Correct 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.
Question 2: 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:
- Only fructose sources to maximize absorption
- Only glucose/maltodextrin sources to saturate SGLT1 transporters
- A 2:1 glucose-to-fructose mixture to utilize multiple intestinal transporters (Correct answer)
- A 1:1 glucose-to-galactose mixture for dual-transporter saturation
Correct 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.
Question 3: Which of the following statements about caffeine's ergogenic effects is MOST accurate?
- Habitual caffeine users receive no performance benefit from supplementation
- Caffeine is equally effective for strength, endurance, and skill-based tasks
- Effects are most robust for endurance performance, with modest effects on strength tasks (Correct answer)
- Caffeine primarily works by increasing blood glucose availability during exercise
Correct 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.
Question 4: L-citrulline supplementation is proposed to improve exercise performance primarily because it:
- Directly increases muscle glycogen stores pre-exercise
- Is converted to arginine, raising plasma arginine and nitric oxide production (Correct answer)
- Competitively inhibits adenosine receptors in the CNS
- Increases carnosine synthesis in fast-twitch muscle fibers
Correct 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.
Question 5: Which of the following best describes the concept of 'train low, compete high' in carbohydrate periodization?
- Training at altitude with low oxygen, then competing at sea level
- Strategically performing some training sessions with low glycogen to enhance metabolic adaptations, then fueling fully for competition (Correct answer)
- Reducing carbohydrate intake year-round with a carbohydrate load only in the final 24 hours before competition
- Competing while fasted to maximize fat oxidation during the event
Correct 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.
Question 6: An athlete taking omega-3 fatty acid supplements for recovery is most likely targeting which physiological process?
- Increasing intramuscular triglyceride stores for endurance events
- Reducing exercise-induced inflammation and supporting cell membrane fluidity (Correct answer)
- Enhancing phosphocreatine resynthesis between sprint bouts
- Increasing testosterone production via cholesterol precursor availability
Correct 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.
Question 7: When assessing a dietary supplement for a competitive athlete, the NSCA recommends that the FIRST consideration should be:
- The cost-effectiveness of the supplement relative to food sources
- Whether the supplement is banned by the relevant sport's governing body (Correct answer)
- The theoretical mechanism of action described by the manufacturer
- Whether peers or professional athletes use the same supplement
Correct 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.
NSCA CSCS Performance-Enhancing Nutrition 5
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?