SCS Nutrition & Performance Optimization 3 — Questions and Answers
Question 1: During a pre-season training camp with two-a-day practices, an athlete should prioritize which nutritional strategy to prevent cumulative fatigue?
- Protein loading at night only
- Aggressive carbohydrate periodization matching session intensity (Correct answer)
- Extended fasting between sessions
- High-fat diet to spare glycogen
Correct answer: Aggressive carbohydrate periodization matching session intensity
Carbohydrate periodization—consuming more carbohydrates around high-intensity sessions and less during low-intensity recovery days—optimizes glycogen availability while managing total caloric intake.
Question 2: Which protein source has the highest leucine content per gram of protein, making it most effective for stimulating muscle protein synthesis?
- Soy protein isolate
- Pea protein
- Whey protein isolate (Correct answer)
- Egg white protein
Correct answer: Whey protein isolate
Whey protein isolate contains approximately 10–11% leucine by weight, the highest of common protein supplements, which is the key anabolic trigger for mTORC1 activation.
Question 3: Sodium bicarbonate supplementation (0.3 g/kg) taken 60–90 minutes pre-exercise would most benefit performance in which event?
- Marathon (42 km)
- 3×200m sprint relay
- 800m run (Correct answer)
- Shot put competition
Correct answer: 800m run
The 800m run is highly dependent on anaerobic glycolysis, producing significant hydrogen ion accumulation; sodium bicarbonate acts as an extracellular buffer, delaying acidosis-induced fatigue.
Question 4: An athlete reports frequent muscle cramps during competition but not training. Which electrolyte imbalance is most likely responsible?
- Low calcium
- Low sodium with high sweat rate during competition (Correct answer)
- Low potassium only
- High magnesium
Correct answer: Low sodium with high sweat rate during competition
Exercise-associated muscle cramps in competition but not training often result from sodium depletion through high sweat rates combined with inadequate sodium replacement during the event.
Question 5: What is the minimum daily protein intake recommended for an athlete actively trying to gain lean muscle mass while in a caloric surplus?
- 0.8 g/kg/day
- 1.2 g/kg/day
- 1.6–2.2 g/kg/day (Correct answer)
- 3.0+ g/kg/day
Correct answer: 1.6–2.2 g/kg/day
Research supports 1.6–2.2 g/kg/day as the optimal protein range for maximizing muscle protein synthesis during hypertrophy training, with intakes above 2.2 g/kg showing diminishing returns.
Question 6: Nitrate supplementation from beetroot juice enhances exercise efficiency primarily through which mechanism?
- Increased mitochondrial biogenesis
- Reduced oxygen cost of exercise via nitric oxide production (Correct answer)
- Enhanced fat oxidation
- Increased red blood cell production
Correct answer: Reduced oxygen cost of exercise via nitric oxide production
Dietary nitrates are converted to nitric oxide, which reduces the oxygen cost of submaximal exercise by improving mitochondrial efficiency and enhancing blood flow to working muscles.
Question 7: A strength athlete consuming adequate protein but insufficient total calories will likely experience which primary consequence?
- Improved body composition due to fat loss only
- Muscle protein catabolism as amino acids are used for energy (Correct answer)
- Increased growth hormone release
- Enhanced nutrient partitioning toward muscle
Correct answer: Muscle protein catabolism as amino acids are used for energy
In a caloric deficit, dietary protein is diverted from muscle building to gluconeogenesis and energy production, effectively negating the anabolic benefits of adequate protein intake.
SCS Nutrition & Performance Optimization 3
During a pre-season training camp with two-a-day practices, an athlete should prioritize which nutritional strategy to prevent cumulative fatigue?