CSSD EXAM QUESTIONS AND ANSWEERS LATEST
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What is the general CHO range (in % total kcal) recommended for athletes?
50-65% kcals from CHO
What is the general protein range (in % total kcal) recommended for athletes?
15-25% kcals from protein
What is the general fat range (in % total kcal) recommended for athletes?
20-35% fat
What is the general CHO range in grams/kg body weight for athletes? (Not for
specific sports - just athletes in general)
5-10 grams CHO/kg body weight
What is the CHO range recommended in grams/kg body weight for athletes doing
moderate exercise/training? (i.e ~1 hr/d)
5-7 grams CHO/kg body weight
What is the CHO range recommended in grams/kg body weight for endurance
athletes? (i.e. 1-3 hours training/d)
7-10 grams CHO/kg body weight
What is the CHO range recommended in grams/kg body weight for ultra-
endurance athletes? (i.e. 3-5 hours training/d)
10-12 grams CHO/kg body weight
Carbohydrate loading is recommended for exercise sessions lasting longer than
_______ minutes
90 minutes
For a meal/snack consumed 1 hour before exercise, what is the recommended
intake of CHO (in g/pound body weight)?
0.5 grams CHO/pound body weight
For a meal/snack consumed 2 hours before exercise, what is the recommended
range of CHO intake (in g/pound body weight)?
0.5 to 1.0 grams CHO/pound body weight
For a meal/snack consumed 1 hour before exercise, what is the recommended
range of CHO intake (in g/pound body weight)?
1.0 to 1.5 grams CHO/pound body weight
What is the recommended intake of CHO (range; in grams) per hour of
continuous exercise?
30 to 60 grams CHO/hr
What is the estimated oxidation rate of CHO during continuous, intense exercise
(in grams per min)
0.5 to 1 grams CHO/min
For recovery nutrition, how many grams CHO/kg body weight are recommended:
(1) Immediately after exercise and (2) 2 hours post-exercise
Immediately after exercise = up to 1.5 g CHO/kg body weight (at least 0.5 kg)
Approx 2 hours after exercise = Get your total up to 1.5 g CHO/kg body weight
UPDATE .Buy Quality Materials!
What is the general CHO range (in % total kcal) recommended for athletes?
50-65% kcals from CHO
What is the general protein range (in % total kcal) recommended for athletes?
15-25% kcals from protein
What is the general fat range (in % total kcal) recommended for athletes?
20-35% fat
What is the general CHO range in grams/kg body weight for athletes? (Not for
specific sports - just athletes in general)
5-10 grams CHO/kg body weight
What is the CHO range recommended in grams/kg body weight for athletes doing
moderate exercise/training? (i.e ~1 hr/d)
5-7 grams CHO/kg body weight
What is the CHO range recommended in grams/kg body weight for endurance
athletes? (i.e. 1-3 hours training/d)
7-10 grams CHO/kg body weight
What is the CHO range recommended in grams/kg body weight for ultra-
endurance athletes? (i.e. 3-5 hours training/d)
10-12 grams CHO/kg body weight
Carbohydrate loading is recommended for exercise sessions lasting longer than
_______ minutes
90 minutes
For a meal/snack consumed 1 hour before exercise, what is the recommended
intake of CHO (in g/pound body weight)?
0.5 grams CHO/pound body weight
For a meal/snack consumed 2 hours before exercise, what is the recommended
range of CHO intake (in g/pound body weight)?
0.5 to 1.0 grams CHO/pound body weight
For a meal/snack consumed 1 hour before exercise, what is the recommended
range of CHO intake (in g/pound body weight)?
1.0 to 1.5 grams CHO/pound body weight
What is the recommended intake of CHO (range; in grams) per hour of
continuous exercise?
30 to 60 grams CHO/hr
What is the estimated oxidation rate of CHO during continuous, intense exercise
(in grams per min)
0.5 to 1 grams CHO/min
For recovery nutrition, how many grams CHO/kg body weight are recommended:
(1) Immediately after exercise and (2) 2 hours post-exercise
Immediately after exercise = up to 1.5 g CHO/kg body weight (at least 0.5 kg)
Approx 2 hours after exercise = Get your total up to 1.5 g CHO/kg body weight
