SCS Nutrition & Performance Optimization 4 — Questions and Answers
Question 1: A female distance runner presents with low energy availability, loss of menstrual function, and low bone density. This triad is best managed by which primary intervention?
- Calcium and vitamin D supplementation alone
- Oral contraceptives to restore menstrual cycle
- Increasing energy intake to restore energy availability (Correct answer)
- Reducing training volume without changing diet
Correct answer: Increasing energy intake to restore energy availability
The Female Athlete Triad is driven by low energy availability; restoring adequate caloric intake is the primary treatment, which subsequently normalizes hormonal function and helps recover bone density.
Question 2: Which carbohydrate glycemic index strategy is recommended for the meal 3–4 hours before competition?
- Very high-GI foods only to rapidly elevate blood glucose
- Low-to-moderate GI foods for sustained blood glucose (Correct answer)
- No carbohydrates to maximize fat oxidation
- Only fiber-rich carbohydrates to slow digestion maximally
Correct answer: Low-to-moderate GI foods for sustained blood glucose
Low-to-moderate glycemic index carbohydrates consumed 3–4 hours pre-competition provide sustained energy release without the reactive hypoglycemia risk associated with high-GI foods.
Question 3: Creatine monohydrate loading (20 g/day for 5–7 days) primarily enhances performance in which type of exercise?
- Prolonged aerobic exercise (>60 min)
- Repeated high-intensity bouts with short recovery periods (Correct answer)
- Single maximal effort lasting >10 minutes
- Low-intensity steady-state cardio
Correct answer: Repeated high-intensity bouts with short recovery periods
Creatine loading increases phosphocreatine stores, most benefiting repeated sprint efforts, heavy resistance training sets, and intermittent high-intensity activities requiring rapid ATP resynthesis.
Question 4: During a 90-minute soccer match, sweat rates average 1.5 L/hr. Which hydration strategy best maintains performance?
- Drink only water ad libitum throughout the match
- Consume a sports drink (6–8% carbohydrate + sodium) at regular intervals (Correct answer)
- Restrict fluid intake to prevent hyponatremia risk
- Consume only electrolyte tablets without fluid
Correct answer: Consume a sports drink (6–8% carbohydrate + sodium) at regular intervals
A sports drink containing 6–8% carbohydrates and sodium replaces both fluid and electrolytes while delivering exogenous fuel, maintaining performance better than water alone during prolonged high-intensity activity.
Question 5: What is the primary role of iron in athletic performance, and which athlete population is at greatest risk for deficiency?
- Energy storage; male powerlifters
- Oxygen transport via hemoglobin; female endurance athletes (Correct answer)
- Enzyme co-factor for protein synthesis; sprinters
- Fat metabolism; recreational gym-goers
Correct answer: Oxygen transport via hemoglobin; female endurance athletes
Iron is a core component of hemoglobin and myoglobin, critical for oxygen delivery; female endurance athletes face the highest deficiency risk due to menstrual losses, dietary restriction, and foot-strike hemolysis.
Question 6: An athlete wants to minimize muscle protein breakdown during a long fasted morning cardio session. Which intervention is most evidence-based?
- Caffeine intake 30 minutes pre-session
- 10–15 g of essential amino acids or whey protein pre-session (Correct answer)
- 5 g of creatine pre-session
- High-dose vitamin C before exercise
Correct answer: 10–15 g of essential amino acids or whey protein pre-session
Consuming 10–15 g of essential amino acids or whey protein before fasted cardio provides substrate to suppress muscle protein breakdown without substantially blunting the metabolic benefits of fasted training.
Question 7: Which vitamin functions as an antioxidant and is particularly important for athletes exposed to high oxidative stress, but should NOT be supplemented in mega-doses during training adaptation phases?
- Vitamin B12
- Vitamin D
- Vitamin C (Correct answer)
- Vitamin K
Correct answer: Vitamin C
High-dose vitamin C supplementation can blunt the training adaptation response by neutralizing reactive oxygen species that serve as signaling molecules for mitochondrial biogenesis and strength gains.
SCS Nutrition & Performance Optimization 4
A female distance runner presents with low energy availability, loss of menstrual function, and low bone density.
This triad is best managed by which primary intervention?