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NASM Nutrition Certification Exam | Sports
Nutrition & Dietary Coaching | Multiple Choice
& Open-Ended Q&A | Verified by Expert
Exam Structure:
Subject: Sports Nutrition & Dietary Coaching (NASM)
Source: NASM Nutrition Certification Exam – Verified by Expert
Format: Multiple Choice & Open-Ended Q&A
1. What are the guidelines for carbohydrate intake for strength or
power athletes?
Correct Answer: 5-6 g/kg/day
Rationale:
1. Strength and power athletes require adequate carbs to replenish muscle
glycogen.
2. This range supports high-intensity training without excess calorie
intake.
3. Lower than endurance athletes because training volume is typically lower.
4. Individualization depends on training intensity and body composition
goals.
2. Which macronutrient is most affected by one’s training volume?
Correct Answer: Carbohydrates
Rationale:
1. Carbohydrates are the primary fuel for moderate-to-high intensity
exercise.
2. Higher training volume increases glycogen depletion, requiring more carb
intake.
3. Protein and fat needs change less dramatically with volume changes.
4. Carb periodization matches intake to daily training demands.
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3. What range of weight gain is considered realistic for people trying
to gain lean body mass in one month?
Correct Answer: 0.5-1% of body weight per month
Rationale:
1. Rapid weight gain is mostly fat, not muscle.
2. A 0.5-1% monthly gain supports muscle synthesis without excess fat
accretion.
3. For a 70 kg person, this equals 0.35-0.7 kg per month.
4. Advanced trainees gain at the lower end; beginners at the higher end.
4. What percent of information told to a client is immediately
forgotten?
Correct Answer: 40-80%
Rationale:
1. Memory decay occurs rapidly without reinforcement.
2. Clients forget most details within hours of a session.
3. Written handouts, follow-up messages, and repetition improve retention.
4. Coaches should focus on key messages and avoid information overload.
5. What are carbohydrate guidelines for endurance athletes who
partake in very high volume exercise greater than 6 hours a day, 5-7
days a week?
Correct Answer: About 12 g/kg/day
Rationale:
1. Ultra-endurance athletes require maximal glycogen replenishment.
2. 12 g/kg/day is at the upper limit of recommended intake.
3. Example: 70 kg athlete needs ~840 g carbs daily.
4. This level supports multiple daily training sessions and recovery.
6. What is a major difference between the Mifflin-St Jeor and Katch-
McArdle equations?
Correct Answer: Katch-McArdle accounts for body composition (lean
body mass).
Rationale:
1. Katch-McArdle uses lean body mass, making it more accurate for
individuals with known body fat percentage.
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2. Mifflin-St Jeor uses weight, height, age, and sex but not body
composition.
3. Katch-McArdle is preferred for athletes or those with atypical body fat
levels.
4. Both estimate resting metabolic rate (RMR).
7. What should the fat target be set at for endurance athletes?
Correct Answer: 1 g/kg/day
Rationale:
1. Endurance athletes need adequate fat for hormone function and energy.
2. 1 g/kg is a minimum baseline; higher intakes may be appropriate for
low-carb approaches.
3. Example: 70 kg athlete needs ~70 g fat daily.
4. Fat provides energy for low-intensity training and helps absorb fat-
soluble vitamins.
8. What is a limitation of the Mifflin-St Jeor equation for estimating
resting metabolism?
Correct Answer: It doesn’t account for body composition.
Rationale:
1. Two people with same weight, height, age, sex may have different lean
mass.
2. Muscle is metabolically active; fat is not.
3. Mifflin-St Jeor may overestimate RMR in obese individuals and
underestimate in muscular individuals.
4. Body composition methods (BIA, DEXA) improve accuracy when used
with Katch-McArdle.
9. What is the ideal range of protein consumption per meal to
maximize muscle growth?
Correct Answer: 0.4-0.55 g/kg per meal
Rationale:
1. Muscle protein synthesis is maximized with 20-40 g protein per meal
(depending on body weight).
2. For a 70 kg person: 28-38.5 g per meal.
3. Higher doses may be oxidized or converted to urea.
4. Spreading protein across 3-5 meals optimizes anabolic response.
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10. What activity factor should be used for people who are considered
sedentary?
Correct Answer: 1.2
Rationale:
1. Activity factor multiplies RMR to estimate total daily energy expenditure
(TDEE).
2. Sedentary = little to no exercise, desk job.
3. 1.2 adds 20% to RMR for daily activities.
4. Higher factors: 1.375 (light activity), 1.55 (moderate), 1.725 (very active),
1.9 (extremely active).
11. What rate of body weight gain per month is realistic for advanced
trainees?
Correct Answer: 0.25-0.5% of body weight per month
Rationale:
1. Advanced trainees have less anabolic potential than beginners.
2. Gaining faster leads to disproportionate fat gain.
3. For an 80 kg advanced lifter: 0.2-0.4 kg per month.
4. Progress is slower, requiring precise nutrition and training.
12. A 1 kg reduction in body weight can reduce the relative risk of
developing diabetes by what percent?
Correct Answer: 16%
Rationale:
1. Even modest weight loss significantly improves insulin sensitivity.
2. 1 kg (~2.2 lbs) reduction shows measurable diabetes risk reduction.
3. Larger losses (5-10%) provide even greater protection.
4. This statistic motivates clients who feel overwhelmed by large weight loss
goals.
13. What is the division of a training program into smaller, progressive
stages?
Correct Answer: Periodization
Rationale:
1. Periodization cycles training variables (volume, intensity, rest) over time.
2. Prevents plateaus, overtraining, and boredom.
NASM Nutrition Certification Exam | Sports
Nutrition & Dietary Coaching | Multiple Choice
& Open-Ended Q&A | Verified by Expert
Exam Structure:
Subject: Sports Nutrition & Dietary Coaching (NASM)
Source: NASM Nutrition Certification Exam – Verified by Expert
Format: Multiple Choice & Open-Ended Q&A
1. What are the guidelines for carbohydrate intake for strength or
power athletes?
Correct Answer: 5-6 g/kg/day
Rationale:
1. Strength and power athletes require adequate carbs to replenish muscle
glycogen.
2. This range supports high-intensity training without excess calorie
intake.
3. Lower than endurance athletes because training volume is typically lower.
4. Individualization depends on training intensity and body composition
goals.
2. Which macronutrient is most affected by one’s training volume?
Correct Answer: Carbohydrates
Rationale:
1. Carbohydrates are the primary fuel for moderate-to-high intensity
exercise.
2. Higher training volume increases glycogen depletion, requiring more carb
intake.
3. Protein and fat needs change less dramatically with volume changes.
4. Carb periodization matches intake to daily training demands.
, 2|Page
3. What range of weight gain is considered realistic for people trying
to gain lean body mass in one month?
Correct Answer: 0.5-1% of body weight per month
Rationale:
1. Rapid weight gain is mostly fat, not muscle.
2. A 0.5-1% monthly gain supports muscle synthesis without excess fat
accretion.
3. For a 70 kg person, this equals 0.35-0.7 kg per month.
4. Advanced trainees gain at the lower end; beginners at the higher end.
4. What percent of information told to a client is immediately
forgotten?
Correct Answer: 40-80%
Rationale:
1. Memory decay occurs rapidly without reinforcement.
2. Clients forget most details within hours of a session.
3. Written handouts, follow-up messages, and repetition improve retention.
4. Coaches should focus on key messages and avoid information overload.
5. What are carbohydrate guidelines for endurance athletes who
partake in very high volume exercise greater than 6 hours a day, 5-7
days a week?
Correct Answer: About 12 g/kg/day
Rationale:
1. Ultra-endurance athletes require maximal glycogen replenishment.
2. 12 g/kg/day is at the upper limit of recommended intake.
3. Example: 70 kg athlete needs ~840 g carbs daily.
4. This level supports multiple daily training sessions and recovery.
6. What is a major difference between the Mifflin-St Jeor and Katch-
McArdle equations?
Correct Answer: Katch-McArdle accounts for body composition (lean
body mass).
Rationale:
1. Katch-McArdle uses lean body mass, making it more accurate for
individuals with known body fat percentage.
, 3|Page
2. Mifflin-St Jeor uses weight, height, age, and sex but not body
composition.
3. Katch-McArdle is preferred for athletes or those with atypical body fat
levels.
4. Both estimate resting metabolic rate (RMR).
7. What should the fat target be set at for endurance athletes?
Correct Answer: 1 g/kg/day
Rationale:
1. Endurance athletes need adequate fat for hormone function and energy.
2. 1 g/kg is a minimum baseline; higher intakes may be appropriate for
low-carb approaches.
3. Example: 70 kg athlete needs ~70 g fat daily.
4. Fat provides energy for low-intensity training and helps absorb fat-
soluble vitamins.
8. What is a limitation of the Mifflin-St Jeor equation for estimating
resting metabolism?
Correct Answer: It doesn’t account for body composition.
Rationale:
1. Two people with same weight, height, age, sex may have different lean
mass.
2. Muscle is metabolically active; fat is not.
3. Mifflin-St Jeor may overestimate RMR in obese individuals and
underestimate in muscular individuals.
4. Body composition methods (BIA, DEXA) improve accuracy when used
with Katch-McArdle.
9. What is the ideal range of protein consumption per meal to
maximize muscle growth?
Correct Answer: 0.4-0.55 g/kg per meal
Rationale:
1. Muscle protein synthesis is maximized with 20-40 g protein per meal
(depending on body weight).
2. For a 70 kg person: 28-38.5 g per meal.
3. Higher doses may be oxidized or converted to urea.
4. Spreading protein across 3-5 meals optimizes anabolic response.
, 4|Page
10. What activity factor should be used for people who are considered
sedentary?
Correct Answer: 1.2
Rationale:
1. Activity factor multiplies RMR to estimate total daily energy expenditure
(TDEE).
2. Sedentary = little to no exercise, desk job.
3. 1.2 adds 20% to RMR for daily activities.
4. Higher factors: 1.375 (light activity), 1.55 (moderate), 1.725 (very active),
1.9 (extremely active).
11. What rate of body weight gain per month is realistic for advanced
trainees?
Correct Answer: 0.25-0.5% of body weight per month
Rationale:
1. Advanced trainees have less anabolic potential than beginners.
2. Gaining faster leads to disproportionate fat gain.
3. For an 80 kg advanced lifter: 0.2-0.4 kg per month.
4. Progress is slower, requiring precise nutrition and training.
12. A 1 kg reduction in body weight can reduce the relative risk of
developing diabetes by what percent?
Correct Answer: 16%
Rationale:
1. Even modest weight loss significantly improves insulin sensitivity.
2. 1 kg (~2.2 lbs) reduction shows measurable diabetes risk reduction.
3. Larger losses (5-10%) provide even greater protection.
4. This statistic motivates clients who feel overwhelmed by large weight loss
goals.
13. What is the division of a training program into smaller, progressive
stages?
Correct Answer: Periodization
Rationale:
1. Periodization cycles training variables (volume, intensity, rest) over time.
2. Prevents plateaus, overtraining, and boredom.
