CSCS Nutrition

Question 1

What does the body use as an energy source when glycogen stores are low?

Answer 1

Protein via the protein oxidation process recruiting amino acids from muscle tissue decreasing muscle mass

Question 2

What is Leucine and what is its role?

Answer 2

BCAA stimulating protein synthesis and protection from muscle catabolism

Question 3

What percentage of the body’s protein makes up the skin and blood?

Answer 3

15%

Question 4

What is the thermic effect of food?

Answer 4

the energy cost of digestion, absorption, metabolism, and storage of food accounting for 10-15% of daily calories burned

Question 5

How many grams of carbohydrates should aerobic endurance athletes consume?

Answer 5

30-90 grams

Question 6

What are the best sources of Iron?

Answer 6

pine nuts, cashews, almonds, liver, beef, pork, veal, poultry, clams, oysters, and beans

Question 7

What function does iron have?

Answer 7

synthesis of hemoglobin

Question 8

What is the most important factor for replacing glycogen stores after exercise?

Answer 8

timing and amount of carbohydrates

Question 9

What function doe Omega 6/3 fatty acids have?

Answer 9

aid in formation of cell membranes, development and function of the brain/nervous system, and hormone production

Question 10

Which form of ATP production is most prominent with maximum effort anaerobic exercise?

Answer 10

Anaerobic glycolysis

Question 11

What is the connection between protein consumption and renal function?

Answer 11

when there is impaired renal function the amount of protein consumed needs to be monitored more closely due to inability to use all parts of the protein when broken down. the nitrogen will be excreted as urea in the urine, but the other bi-products of protein break down will be converted into fat or used as an energy source.

Question 12

How many grams of protein is suggested for strength athletes?

Answer 12

1.4-1.7 g/kg/day

Question 13

How many calories is equivalent to 1 lb?

Answer 13

3500 calories (need to lose this/be in deficit in order to lose weight)

Question 14

What are organic substance that can’t be synthesized in the body, but are needed for metabolic function?

Answer 14

vitamins

Question 15

Are vitamins micro or macronutrients?

Answer 15

micronutrients as they are needed in small amounts

Question 16

What do proteins contain that fats and carbohydrates do not?

Answer 16

nitrogen

fats and carbs only have carbon, hydrogen, and oxygen

Question 17

What are the daily kcal requirement for men and women?

Answer 17

20 kcal/pound for female and 23 kcal/pound for males

Question 18

What application to beta blockers have for athletes?

Answer 18

they create an ergogenic effect helping to reduce anxiety, nerves, and tremors

Question 19

What is the energy provided from fats vs carbohydrates?

Answer 19

fat = 9kcal/g
carb = 4 kcal/g

Question 20

What is found in greater amount in the makeup of fats as opposed to carbohydrates?

Answer 20

they are both made up of carbon, hydrogen, and oxygen, but fats have a greater amount of carbon and hydrogen allowing them to provide more energy

Question 21

Why do low carb diets cause weight loss?

Answer 21

because it depletes glycogen stores which is stores as 3-4 parts water resulting in a loss of water weight. Once reintroduced weight can be rapidly put back on

Question 22

What can a diet lacking fiber lead to?

Answer 22

type 2 diabetes, heart disease, cancer of the colon, and constipation (30-38 g for men and 21-29 for women)

Question 23

What are the best sources of fiber?

Answer 23

fruits, veggies, nuts, seeds, legumes, and whole-grain

Question 24

What are the Macronutrients?

Answer 24

carbohydrates (4), proteins (4), and fats (9)

Question 25

What is the purpose of HCG injection in men and women?

Answer 25

can cause an increase of testosterone production by testes in men and aid in weight loss for women

Question 26

What constitutes an anabolic steroid?

Answer 26

they are synthetic or human made derivative of the male sex hormone testosterone

Question 27

What functions does zinc have in the body?

Answer 27

metabolism, reproduction, wound healing, part of more than 100 enzymes for digestion

Question 28

How many essential amino acids are there?

Answer 28

9

Question 29

What can sugar alcohols do and why should they be avoided before competition?

Answer 29

they can cause gas, bloating, and cramping as they are not completely absorbed in the gut

Question 30

What is stacking?

Answer 30

the process of applying multiple different drugs simultaneously in hopes of an additive effect

Question 31

What is L-Carnitine?

Answer 31

a product of lysine and methionine (amino acids) that transports fatty acids from the cytosol into the mitochondria to be oxidized for energy

Question 32

When does the switch from use of liver glycogen to muscle glycogen occur?

Answer 32

liver glycogen is primarily used at exercise intensities <60% of VO2MAX so >60% uses primarily muscle glycogen

Question 33

What is the recommended carbohydrate intake for strength and power athletes?

Answer 33

5-6 grams per kilogram of body weight

Question 34

What are normal LDL values?

Answer 34

Optimal <100
Bordeline high: 130-159
High: 160-189
Very high: >190

Question 35

What is the normal body fat% range for female athletes?

Answer 35

15-20%

Question 36

When and how much caffeine should be administered for the best performance enhancement

Answer 36

3-6mg/kg 1hr before competition

Question 37

What is Pica?

Answer 37

the act of eating non-nutritive substances over a period of at least 1 month