SCS Nutrition & Performance Optimization 2 — Questions and Answers
Question 1: An athlete training twice daily needs to maximize glycogen resynthesis between sessions. What is the optimal carbohydrate intake rate in the first 30 minutes post-exercise?
- 0.5 g/kg body weight
- 1.0–1.2 g/kg body weight (Correct answer)
- 0.3 g/kg body weight
- 2.0 g/kg body weight
Correct answer: 1.0–1.2 g/kg body weight
Consuming 1.0–1.2 g/kg of carbohydrates immediately post-exercise maximizes glycogen resynthesis rates, especially critical when training sessions are less than 8 hours apart.
Question 2: Which amino acid is considered conditionally essential during periods of intense training stress and is a primary fuel source for intestinal cells?
- Leucine
- Glutamine (Correct answer)
- Arginine
- Lysine
Correct answer: Glutamine
Glutamine becomes conditionally essential under high training stress, supports gut integrity, and plays a role in immune function and nitrogen transport.
Question 3: A cyclist completing a 3-hour ride at moderate intensity should consume approximately how many grams of carbohydrate per hour during exercise?
- 20–30 g/hr
- 30–45 g/hr
- 60–90 g/hr (Correct answer)
- 100–120 g/hr
Correct answer: 60–90 g/hr
Current guidelines recommend 60–90 g/hr of carbohydrates during prolonged exercise exceeding 2.5 hours, using multiple transportable carbohydrate sources to maximize absorption.
Question 4: Beta-alanine supplementation improves performance primarily by increasing muscle concentrations of which compound?
- Creatine phosphate
- Carnosine (Correct answer)
- Bicarbonate
- ATP
Correct answer: Carnosine
Beta-alanine is the rate-limiting precursor for carnosine synthesis; higher muscle carnosine buffers hydrogen ions produced during high-intensity exercise, delaying fatigue.
Question 5: Which dietary fat composition is most strongly associated with reduced systemic inflammation and improved recovery in athletes?
- High saturated fat, low polyunsaturated fat
- High omega-6 polyunsaturated fat
- High omega-3 to omega-6 ratio (Correct answer)
- High trans fat intake
Correct answer: High omega-3 to omega-6 ratio
A higher omega-3 to omega-6 ratio reduces pro-inflammatory eicosanoid production, supporting faster recovery and reduced muscle soreness.
Question 6: What is the primary mechanism by which caffeine enhances endurance performance?
- Increased liver glycogen storage
- Adenosine receptor antagonism reducing perceived effort (Correct answer)
- Elevated blood glucose via gluconeogenesis
- Enhanced sodium-potassium pump activity
Correct answer: Adenosine receptor antagonism reducing perceived effort
Caffeine blocks adenosine receptors in the central nervous system, reducing perceived exertion and pain, which allows athletes to sustain higher intensities longer.
Question 7: An athlete in a caloric deficit for weight-class competition is at highest risk for which nutritional deficiency affecting bone health?
- Vitamin C
- Iron
- Calcium and Vitamin D (Correct answer)
- Zinc
Correct answer: Calcium and Vitamin D
Restricted caloric intake combined with reduced dairy consumption and lower sunlight exposure puts weight-class athletes at high risk for calcium and vitamin D deficiencies, compromising bone density.
SCS Nutrition & Performance Optimization 2
An athlete training twice daily needs to maximize glycogen resynthesis between sessions.
What is the optimal carbohydrate intake rate in the first 30 minutes post-exercise?