SCS Nutrition & Performance Optimization 3

Question 1

During a pre-season training camp with two-a-day practices, an athlete should prioritize which nutritional strategy to prevent cumulative fatigue?

Accepted Answer

Aggressive carbohydrate periodization matching session intensity

Answer

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?

Accepted Answer

Whey protein isolate

Answer

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?

Accepted Answer

800m run

Answer

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?

Accepted Answer

Low sodium with high sweat rate during competition

Answer

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?

Accepted Answer

1.6–2.2 g/kg/day

Answer

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.

(SCS) Sports Conditioning Specialist Certification Practice Test

(SCS) Sports Conditioning Specialist Certification Practice Test

SCS Nutrition & Performance Optimization 3