NSCA CSCS Performance-Enhancing Nutrition 5

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?

Accepted Answer

1.6–1.7 g/kg/day

Answer

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:

Accepted Answer

A 2:1 glucose-to-fructose mixture to utilize multiple intestinal transporters

Answer

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?

Accepted Answer

Effects are most robust for endurance performance, with modest effects on strength tasks

Answer

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:

Accepted Answer

Is converted to arginine, raising plasma arginine and nitric oxide production

Answer

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?

Accepted Answer

Strategically performing some training sessions with low glycogen to enhance metabolic adaptations, then fueling fully for competition

Answer

Train low, compete high involves deliberately training with reduced carbohydrate availability to enhance fat oxidation adaptations while maintaining full carbohydrate fueling for competition.

NSCA CSCS - NSCA Certified Strength and Conditioning Specialist Practice Test

NSCA CSCS - NSCA Certified Strength and Conditioning Specialist Practice Test

NSCA CSCS Performance-Enhancing Nutrition 5