CISSN EXAM AND STUDY GUIDE NEWEST 2026 TEST
BANK| CERTIFIED SPORTS NUTRITIONIST FROM
INTERNATIONAL SOCIETY OF SPORTS NUTRITION
CERTIFICATION EXAM PREP WITH COMPLETE — 226
Questions
Section 1: Nutrient Timing and Periodization (Questions 1-15)
1 In a block periodization model for an endurance athlete, which of the following nutrient timing strategies best
supports the metabolic demands of a high-intensity 'shock' microcycle (5 consecutive days of VO2max
intervals)?
A) Daily carbohydrate intake fixed at 6 g/kg with timing spread evenly across 5 meals to maintain euglycemia.
B) Periodic carbohydrate loading (10-12 g/kg) for 2 days prior to the block, with intra-exercise glucose ingestion
(30-60 g/h) during sessions.
C) High-fat (>60% of energy) diet throughout the block to enhance fat oxidation, with post-exercise protein only.
D) Intermittent fasting (16:8) with all meals consumed within an 8-hour window, emphasizing protein at each
meal.
Answer: B
Rationale: During a high-intensity shock block, muscle glycogen stores are rapidly depleted. A prior carbohydrate
load maximizes pre-exercise glycogen, while intra-exercise glucose ingestion maintains performance and reduces
glycogen depletion. Fixed low-carb intake (A) fails to meet demands; high-fat (C) impairs high-intensity
performance; intermittent fasting (D) limits glycogen resynthesis and recovery.
2 A strength athlete follows a daily undulating periodization (DUP) program. On a maximum strength day (low
volume, high load), which post-exercise nutrient timing protocol most effectively promotes myofibrillar protein
synthesis while minimizing unnecessary energy surplus?
A) Immediate ingestion of 40 g whey protein with 80 g carbohydrate, followed by a mixed meal 2 hours later.
B) 20 g essential amino acids (EAA) consumed immediately post-exercise, with a whole-food meal providing
0.4 g/kg protein 3 hours later.
C) 50 g casein protein before sleep, with no immediate post-exercise nutrition.
D) Continuous sipping of a 6% carbohydrate-electrolyte solution during exercise, with 25 g protein within 2
hours post-exercise.
Answer: B
Rationale: On a low-volume, high-load day, the primary goal is myofibrillar protein synthesis without excessive
caloric surplus. Immediate EAA (20 g) provides a rapid leucine spike, and a subsequent meal 3 hours later sustains
synthesis. Option A provides excess carbohydrate not needed for glycogen resynthesis (low volume). Option C
lacks immediate post-exercise anabolic stimulus. Option D is more suited for endurance or high-volume sessions.
3 Which of the following best describes the concept of 'metabolic flexibility' in the context of nutrient
periodization for a mixed-sport athlete?
A) The ability to rapidly switch between carbohydrate and fat oxidation during exercise of varying intensities.
B) The capacity to store glycogen in both muscle and liver compartments without exceeding 500 g total.
C) The adaptation to a ketogenic diet that allows prolonged exercise without carbohydrate intake.
D) The variability in resting metabolic rate in response to daily fluctuations in energy intake.
,Answer: A
Rationale: Metabolic flexibility refers to the ability to efficiently oxidize both carbohydrate and fat depending on
exercise intensity and fuel availability. This is crucial for periodized nutrition, where training low (low glycogen)
or high (high glycogen) promotes different adaptations. Option B describes storage capacity, C is a specific
adaptation to keto, D is about RMR variability, not fuel switching.
4 A 10,000 m runner is in a tapering phase for a major competition. Which nutrient timing strategy is most
appropriate to maximize performance while preventing weight gain?
A) Maintain high carbohydrate intake (8 g/kg/day) with a 3-day glycogen loading protocol, reducing total energy
by decreasing fat and protein.
B) Reduce carbohydrate to 4 g/kg/day to prevent excess body mass, with increased protein to support recovery.
C) Continue training diet (6 g/kg carbohydrate) but add 500 kcal/day from carbohydrate to ensure full glycogen
stores.
D) Implement a 2-day carbohydrate loading (10 g/kg) without reducing training volume, then revert to habitual
diet 24 h pre-race.
Answer: A
Rationale: During tapering, training volume decreases, so energy needs drop. To supercompensate glycogen without
gaining weight, carbohydrate intake should be high (8 g/kg) while total energy is controlled by reducing fat and
protein. Option B risks inadequate glycogen; C adds excess calories; D's loading without volume reduction may not
maximize glycogen and risks weight gain.
5 In a 'train low, compete high' periodization model, which of the following outcomes is most consistently
supported by current evidence for endurance athletes?
A) Enhanced mitochondrial biogenesis and fat oxidation capacity, but potential impairment of high-intensity
interval performance.
B) Superior race-day performance compared with 'train high, compete high' due to improved glycogen sparing.
C) Reduced risk of overtraining syndrome because of lower daily carbohydrate requirements.
D) Greater gains in maximal oxygen uptake (VO2max) compared with high-carbohydrate training.
Answer: A
Rationale: Training with low glycogen availability (train low) upregulates oxidative enzymes and fat oxidation, but
can compromise high-intensity interval quality and performance. Race-day performance (compete high) benefits
from full glycogen stores. Option B is not consistently supported; C: low-carb training may increase stress; D:
VO2max gains are similar or even lower.
6 Which of the following scenarios best illustrates the application of the 'periodized carbohydrate intake' concept
for a bodybuilder during a pre-contest phase?
A) Consuming 2 g/kg carbohydrate daily, with all carbohydrates ingested in the post-training meal to maximize
insulin sensitivity.
B) Cycling carbohydrate intake between 3 g/kg on training days and 1.5 g/kg on rest days, with protein and fat
adjusted to maintain energy balance.
C) Eliminating all carbohydrates for 4 weeks, then reintroducing them at 4 g/kg for the final week before
competition.
D) Consuming 30 g carbohydrate every 2 hours throughout the day to maintain stable blood glucose and prevent
catabolism.
Answer: B
Rationale: Periodized carbohydrate intake aligns with training demands: higher on training days to support
performance and glycogen resynthesis, lower on rest days to enhance fat oxidation and caloric deficit. Option A
,ignores rest days; C is extreme and risks metabolic slowdown; D provides excess carbs and may hinder fat loss.
7 A female soccer player experiences gastrointestinal distress during matches when consuming a pre-match
carbohydrate meal (1.5 g/kg) 2 hours before kickoff. Which modified nutrient timing strategy is most
evidence-based to mitigate symptoms while preserving performance?
A) Replace the solid meal with a liquid carbohydrate-electrolyte solution (1.5 g/kg) consumed 1 hour before the
match.
B) Reduce carbohydrate intake to 0.5 g/kg and increase fat to 0.8 g/kg to slow gastric emptying.
C) Consume the same meal 3 hours before kickoff and add a 30 g carbohydrate gel 15 minutes pre-match.
D) Skip the pre-match meal entirely and rely on intra-match carbohydrate intake (60 g/h) from sports drinks.
Answer: C
Rationale: Extending the pre-match meal to 3 hours allows more complete gastric emptying, reducing GI distress,
while the pre-match gel provides a top-up of carbohydrate for performance. Option A still risks distress with large
volume; B reduces carbohydrate availability; D may not fully restore glycogen and could impair early performance.
8 Which of the following statements about the 'anabolic window' is most accurate based on current evidence?
A) The anabolic window is a critical 30-minute period post-exercise during which protein intake is essential for
maximizing muscle protein synthesis.
B) The window is broader (up to 4-6 hours) when a pre-exercise meal containing protein is consumed, reducing
the urgency of immediate post-exercise intake.
C) The anabolic window is irrelevant for trained individuals, as muscle protein synthesis remains elevated for 48
hours regardless of nutrient timing.
D) Carbohydrate intake within the anabolic window is more important than protein for stimulating muscle
protein synthesis.
Answer: B
Rationale: Current evidence indicates that the anabolic window is wider when a pre-exercise protein meal is
ingested, as amino acid availability persists post-exercise. The 30-minute window (A) is overstated; C is false
because timing still matters for optimal synthesis; D: carbohydrate is not a primary driver of MPS—protein is.
9 In a periodized nutrition plan for a triathlete preparing for an Ironman, which of the following intra-exercise
fueling strategies is most appropriate during a 6-hour race simulation session?
A) 60 g carbohydrate per hour from a 2:1 glucose-fructose blend, with 500 mg sodium per liter of fluid.
B) 90 g carbohydrate per hour from glucose only, with 300 mg sodium per liter.
C) 30 g carbohydrate per hour from maltodextrin, with 800 mg sodium per liter.
D) 120 g carbohydrate per hour from a 1:1 glucose-fructose blend, with 400 mg sodium per liter.
Answer: A
Rationale: For prolonged exercise >5h, a 2:1 glucose-fructose blend allows higher exogenous carbohydrate
oxidation rates (up to 90 g/h) without GI distress. 60 g/h is a conservative, well-tolerated starting point. Option B:
glucose only limits oxidation to ~60 g/h; C: too low; D: 120 g/h exceeds oxidation capacity and risks GI issues.
10 Which of the following best describes the rationale for including a 'recovery day' with higher carbohydrate
intake within a weekly microcycle for a strength-power athlete?
A) To replenish muscle glycogen stores that are fully depleted after each training session, even with low-volume
work.
B) To provide a psychological break from dietary restriction, enhancing long-term adherence.
C) To support the repair of muscle damage and replenish glycogen after high-volume or high-intensity training
days, while promoting anabolic hormone milieu.
, D) To increase total energy intake to prevent metabolic adaptation and weight loss.
Answer: C
Rationale: Recovery days with higher carbohydrate intake help restore glycogen after demanding sessions, support
muscle repair via insulin-mediated anabolism, and maintain training intensity in subsequent sessions. Option A
overstates depletion for low-volume work; B is non-physiological; D may not be needed if energy balance is
maintained.
11 During a 3-week high-volume training block, an endurance athlete following a periodized nutrition plan
experiences a plateau in performance despite adequate total energy intake. Which of the following adjustments
to nutrient timing is most likely to restore adaptive signaling and performance?
A) Increase carbohydrate intake during the overnight fast to maintain glycogen stores
B) Implement a cyclical ketogenic diet with carbohydrate refeeds every 72 hours
C) Synchronize peri-workout carbohydrate intake with training sessions to maximize mTOR and AMPK
crosstalk
D) Delay post-exercise protein intake by 4 hours to enhance autophagic flux
Answer: C
Rationale: Plateaus during high-volume training often result from blunted mTOR signaling due to chronic AMPK
activation. Timing carbohydrate intake around training sessions (peri-workout) can transiently suppress AMPK and
allow mTOR activation, promoting mitochondrial biogenesis and protein synthesis. Option A is incorrect because
overnight fasting does not address training-specific signaling. Option B may impair performance due to low
glycogen. Option D would impair recovery.
12 A strength athlete follows a periodized program with a 4-week hypertrophy block followed by a 2-week
strength block. Which of the following nutrient timing strategies best supports the transition from a
hypertrophy to a strength phase?
A) Reduce total carbohydrate intake during the strength block to increase relative protein intake
B) Increase leucine-rich protein intake before sleep during both blocks, but reduce peri-workout carbohydrates in
the strength block
C) Maintain high peri-workout carbohydrates in the hypertrophy block, then shift to a higher proportion of
protein and lower carbohydrates in the strength block
D) Implement intermittent fasting during the strength block to enhance neural adaptations
Answer: C
Rationale: In a hypertrophy block, higher carbohydrates support mTOR signaling and glycogen replenishment for
volume. In a strength block, the emphasis shifts to neural adaptations and myofibrillar protein synthesis, which
benefit from increased protein intake and adequate but not excessive carbohydrates. Option A is incorrect because
reducing carbohydrates may impair strength performance. Option B is suboptimal because peri-workout
carbohydrates remain important for strength. Option D is not supported by evidence for strength gains.
13 Which of the following best describes the role of nutrient timing in modulating the acute response to concurrent
training?
A) Consuming carbohydrates before endurance exercise attenuates the AMPK response, thereby improving
subsequent strength performance
B) Ingesting protein immediately after resistance exercise blunts the mTORC1 activation required for
hypertrophy
C) Timing of nutrient intake has no significant effect on the molecular interference observed between endurance
and strength training
BANK| CERTIFIED SPORTS NUTRITIONIST FROM
INTERNATIONAL SOCIETY OF SPORTS NUTRITION
CERTIFICATION EXAM PREP WITH COMPLETE — 226
Questions
Section 1: Nutrient Timing and Periodization (Questions 1-15)
1 In a block periodization model for an endurance athlete, which of the following nutrient timing strategies best
supports the metabolic demands of a high-intensity 'shock' microcycle (5 consecutive days of VO2max
intervals)?
A) Daily carbohydrate intake fixed at 6 g/kg with timing spread evenly across 5 meals to maintain euglycemia.
B) Periodic carbohydrate loading (10-12 g/kg) for 2 days prior to the block, with intra-exercise glucose ingestion
(30-60 g/h) during sessions.
C) High-fat (>60% of energy) diet throughout the block to enhance fat oxidation, with post-exercise protein only.
D) Intermittent fasting (16:8) with all meals consumed within an 8-hour window, emphasizing protein at each
meal.
Answer: B
Rationale: During a high-intensity shock block, muscle glycogen stores are rapidly depleted. A prior carbohydrate
load maximizes pre-exercise glycogen, while intra-exercise glucose ingestion maintains performance and reduces
glycogen depletion. Fixed low-carb intake (A) fails to meet demands; high-fat (C) impairs high-intensity
performance; intermittent fasting (D) limits glycogen resynthesis and recovery.
2 A strength athlete follows a daily undulating periodization (DUP) program. On a maximum strength day (low
volume, high load), which post-exercise nutrient timing protocol most effectively promotes myofibrillar protein
synthesis while minimizing unnecessary energy surplus?
A) Immediate ingestion of 40 g whey protein with 80 g carbohydrate, followed by a mixed meal 2 hours later.
B) 20 g essential amino acids (EAA) consumed immediately post-exercise, with a whole-food meal providing
0.4 g/kg protein 3 hours later.
C) 50 g casein protein before sleep, with no immediate post-exercise nutrition.
D) Continuous sipping of a 6% carbohydrate-electrolyte solution during exercise, with 25 g protein within 2
hours post-exercise.
Answer: B
Rationale: On a low-volume, high-load day, the primary goal is myofibrillar protein synthesis without excessive
caloric surplus. Immediate EAA (20 g) provides a rapid leucine spike, and a subsequent meal 3 hours later sustains
synthesis. Option A provides excess carbohydrate not needed for glycogen resynthesis (low volume). Option C
lacks immediate post-exercise anabolic stimulus. Option D is more suited for endurance or high-volume sessions.
3 Which of the following best describes the concept of 'metabolic flexibility' in the context of nutrient
periodization for a mixed-sport athlete?
A) The ability to rapidly switch between carbohydrate and fat oxidation during exercise of varying intensities.
B) The capacity to store glycogen in both muscle and liver compartments without exceeding 500 g total.
C) The adaptation to a ketogenic diet that allows prolonged exercise without carbohydrate intake.
D) The variability in resting metabolic rate in response to daily fluctuations in energy intake.
,Answer: A
Rationale: Metabolic flexibility refers to the ability to efficiently oxidize both carbohydrate and fat depending on
exercise intensity and fuel availability. This is crucial for periodized nutrition, where training low (low glycogen)
or high (high glycogen) promotes different adaptations. Option B describes storage capacity, C is a specific
adaptation to keto, D is about RMR variability, not fuel switching.
4 A 10,000 m runner is in a tapering phase for a major competition. Which nutrient timing strategy is most
appropriate to maximize performance while preventing weight gain?
A) Maintain high carbohydrate intake (8 g/kg/day) with a 3-day glycogen loading protocol, reducing total energy
by decreasing fat and protein.
B) Reduce carbohydrate to 4 g/kg/day to prevent excess body mass, with increased protein to support recovery.
C) Continue training diet (6 g/kg carbohydrate) but add 500 kcal/day from carbohydrate to ensure full glycogen
stores.
D) Implement a 2-day carbohydrate loading (10 g/kg) without reducing training volume, then revert to habitual
diet 24 h pre-race.
Answer: A
Rationale: During tapering, training volume decreases, so energy needs drop. To supercompensate glycogen without
gaining weight, carbohydrate intake should be high (8 g/kg) while total energy is controlled by reducing fat and
protein. Option B risks inadequate glycogen; C adds excess calories; D's loading without volume reduction may not
maximize glycogen and risks weight gain.
5 In a 'train low, compete high' periodization model, which of the following outcomes is most consistently
supported by current evidence for endurance athletes?
A) Enhanced mitochondrial biogenesis and fat oxidation capacity, but potential impairment of high-intensity
interval performance.
B) Superior race-day performance compared with 'train high, compete high' due to improved glycogen sparing.
C) Reduced risk of overtraining syndrome because of lower daily carbohydrate requirements.
D) Greater gains in maximal oxygen uptake (VO2max) compared with high-carbohydrate training.
Answer: A
Rationale: Training with low glycogen availability (train low) upregulates oxidative enzymes and fat oxidation, but
can compromise high-intensity interval quality and performance. Race-day performance (compete high) benefits
from full glycogen stores. Option B is not consistently supported; C: low-carb training may increase stress; D:
VO2max gains are similar or even lower.
6 Which of the following scenarios best illustrates the application of the 'periodized carbohydrate intake' concept
for a bodybuilder during a pre-contest phase?
A) Consuming 2 g/kg carbohydrate daily, with all carbohydrates ingested in the post-training meal to maximize
insulin sensitivity.
B) Cycling carbohydrate intake between 3 g/kg on training days and 1.5 g/kg on rest days, with protein and fat
adjusted to maintain energy balance.
C) Eliminating all carbohydrates for 4 weeks, then reintroducing them at 4 g/kg for the final week before
competition.
D) Consuming 30 g carbohydrate every 2 hours throughout the day to maintain stable blood glucose and prevent
catabolism.
Answer: B
Rationale: Periodized carbohydrate intake aligns with training demands: higher on training days to support
performance and glycogen resynthesis, lower on rest days to enhance fat oxidation and caloric deficit. Option A
,ignores rest days; C is extreme and risks metabolic slowdown; D provides excess carbs and may hinder fat loss.
7 A female soccer player experiences gastrointestinal distress during matches when consuming a pre-match
carbohydrate meal (1.5 g/kg) 2 hours before kickoff. Which modified nutrient timing strategy is most
evidence-based to mitigate symptoms while preserving performance?
A) Replace the solid meal with a liquid carbohydrate-electrolyte solution (1.5 g/kg) consumed 1 hour before the
match.
B) Reduce carbohydrate intake to 0.5 g/kg and increase fat to 0.8 g/kg to slow gastric emptying.
C) Consume the same meal 3 hours before kickoff and add a 30 g carbohydrate gel 15 minutes pre-match.
D) Skip the pre-match meal entirely and rely on intra-match carbohydrate intake (60 g/h) from sports drinks.
Answer: C
Rationale: Extending the pre-match meal to 3 hours allows more complete gastric emptying, reducing GI distress,
while the pre-match gel provides a top-up of carbohydrate for performance. Option A still risks distress with large
volume; B reduces carbohydrate availability; D may not fully restore glycogen and could impair early performance.
8 Which of the following statements about the 'anabolic window' is most accurate based on current evidence?
A) The anabolic window is a critical 30-minute period post-exercise during which protein intake is essential for
maximizing muscle protein synthesis.
B) The window is broader (up to 4-6 hours) when a pre-exercise meal containing protein is consumed, reducing
the urgency of immediate post-exercise intake.
C) The anabolic window is irrelevant for trained individuals, as muscle protein synthesis remains elevated for 48
hours regardless of nutrient timing.
D) Carbohydrate intake within the anabolic window is more important than protein for stimulating muscle
protein synthesis.
Answer: B
Rationale: Current evidence indicates that the anabolic window is wider when a pre-exercise protein meal is
ingested, as amino acid availability persists post-exercise. The 30-minute window (A) is overstated; C is false
because timing still matters for optimal synthesis; D: carbohydrate is not a primary driver of MPS—protein is.
9 In a periodized nutrition plan for a triathlete preparing for an Ironman, which of the following intra-exercise
fueling strategies is most appropriate during a 6-hour race simulation session?
A) 60 g carbohydrate per hour from a 2:1 glucose-fructose blend, with 500 mg sodium per liter of fluid.
B) 90 g carbohydrate per hour from glucose only, with 300 mg sodium per liter.
C) 30 g carbohydrate per hour from maltodextrin, with 800 mg sodium per liter.
D) 120 g carbohydrate per hour from a 1:1 glucose-fructose blend, with 400 mg sodium per liter.
Answer: A
Rationale: For prolonged exercise >5h, a 2:1 glucose-fructose blend allows higher exogenous carbohydrate
oxidation rates (up to 90 g/h) without GI distress. 60 g/h is a conservative, well-tolerated starting point. Option B:
glucose only limits oxidation to ~60 g/h; C: too low; D: 120 g/h exceeds oxidation capacity and risks GI issues.
10 Which of the following best describes the rationale for including a 'recovery day' with higher carbohydrate
intake within a weekly microcycle for a strength-power athlete?
A) To replenish muscle glycogen stores that are fully depleted after each training session, even with low-volume
work.
B) To provide a psychological break from dietary restriction, enhancing long-term adherence.
C) To support the repair of muscle damage and replenish glycogen after high-volume or high-intensity training
days, while promoting anabolic hormone milieu.
, D) To increase total energy intake to prevent metabolic adaptation and weight loss.
Answer: C
Rationale: Recovery days with higher carbohydrate intake help restore glycogen after demanding sessions, support
muscle repair via insulin-mediated anabolism, and maintain training intensity in subsequent sessions. Option A
overstates depletion for low-volume work; B is non-physiological; D may not be needed if energy balance is
maintained.
11 During a 3-week high-volume training block, an endurance athlete following a periodized nutrition plan
experiences a plateau in performance despite adequate total energy intake. Which of the following adjustments
to nutrient timing is most likely to restore adaptive signaling and performance?
A) Increase carbohydrate intake during the overnight fast to maintain glycogen stores
B) Implement a cyclical ketogenic diet with carbohydrate refeeds every 72 hours
C) Synchronize peri-workout carbohydrate intake with training sessions to maximize mTOR and AMPK
crosstalk
D) Delay post-exercise protein intake by 4 hours to enhance autophagic flux
Answer: C
Rationale: Plateaus during high-volume training often result from blunted mTOR signaling due to chronic AMPK
activation. Timing carbohydrate intake around training sessions (peri-workout) can transiently suppress AMPK and
allow mTOR activation, promoting mitochondrial biogenesis and protein synthesis. Option A is incorrect because
overnight fasting does not address training-specific signaling. Option B may impair performance due to low
glycogen. Option D would impair recovery.
12 A strength athlete follows a periodized program with a 4-week hypertrophy block followed by a 2-week
strength block. Which of the following nutrient timing strategies best supports the transition from a
hypertrophy to a strength phase?
A) Reduce total carbohydrate intake during the strength block to increase relative protein intake
B) Increase leucine-rich protein intake before sleep during both blocks, but reduce peri-workout carbohydrates in
the strength block
C) Maintain high peri-workout carbohydrates in the hypertrophy block, then shift to a higher proportion of
protein and lower carbohydrates in the strength block
D) Implement intermittent fasting during the strength block to enhance neural adaptations
Answer: C
Rationale: In a hypertrophy block, higher carbohydrates support mTOR signaling and glycogen replenishment for
volume. In a strength block, the emphasis shifts to neural adaptations and myofibrillar protein synthesis, which
benefit from increased protein intake and adequate but not excessive carbohydrates. Option A is incorrect because
reducing carbohydrates may impair strength performance. Option B is suboptimal because peri-workout
carbohydrates remain important for strength. Option D is not supported by evidence for strength gains.
13 Which of the following best describes the role of nutrient timing in modulating the acute response to concurrent
training?
A) Consuming carbohydrates before endurance exercise attenuates the AMPK response, thereby improving
subsequent strength performance
B) Ingesting protein immediately after resistance exercise blunts the mTORC1 activation required for
hypertrophy
C) Timing of nutrient intake has no significant effect on the molecular interference observed between endurance
and strength training
