CISSN Exam Questions and Answers with
Verified Solutions | Latest Updated 2026
Protein daily recommendation 1.4-2.0 g/kg/day (up to 2.2 in deficits)
Carb daily recommendation 5-7 g/kg
(moderate)
Carb daily recommendation (high) 6-10 g/kg
Carb daily recommendation 8-12 g/kg
(extreme)
Fat daily recommendation 20-35% total kcal
Post exercise protein 20-40 g
Leucine threshold Theoretical minimum dose of leucine
required to
stimulate an increase in muscle protein
synthesis. 2-
3g
Pre-exercise meal Carbs + some protein, low fat/fiber
, During exercise fueling 60 min: 30-60 g CHO/hr, 2.5 hr: up to
90g/hr
Post exercise fueling Carbs and protein for glycogen and MPS
Creatine monohydrate 5 g/day. Replenishes ATP for high
intensity, short
duration activities
Caffeine 3-6 mg/kg. Stimulant
Beta alanine increases the production of carnosine
carnosine neutralizes acid production in
muscle
may enhance short-term, high-intensity
activity and
may delay muscle fatigue
several weeks of supplementation are
needed to
affect performance
3-6g/day
Nitrates Improves O2 cost of exercise and
muscular
efficiency. Converts to nitric oxide in the
body.
300-600 mg
Verified Solutions | Latest Updated 2026
Protein daily recommendation 1.4-2.0 g/kg/day (up to 2.2 in deficits)
Carb daily recommendation 5-7 g/kg
(moderate)
Carb daily recommendation (high) 6-10 g/kg
Carb daily recommendation 8-12 g/kg
(extreme)
Fat daily recommendation 20-35% total kcal
Post exercise protein 20-40 g
Leucine threshold Theoretical minimum dose of leucine
required to
stimulate an increase in muscle protein
synthesis. 2-
3g
Pre-exercise meal Carbs + some protein, low fat/fiber
, During exercise fueling 60 min: 30-60 g CHO/hr, 2.5 hr: up to
90g/hr
Post exercise fueling Carbs and protein for glycogen and MPS
Creatine monohydrate 5 g/day. Replenishes ATP for high
intensity, short
duration activities
Caffeine 3-6 mg/kg. Stimulant
Beta alanine increases the production of carnosine
carnosine neutralizes acid production in
muscle
may enhance short-term, high-intensity
activity and
may delay muscle fatigue
several weeks of supplementation are
needed to
affect performance
3-6g/day
Nitrates Improves O2 cost of exercise and
muscular
efficiency. Converts to nitric oxide in the
body.
300-600 mg
