CSSD EXAM – MACRONUTRIENTS
CORRECT 100%
What is the general CHO range (in % total kcal) recommended for athletes? - ANSWER
50-65% kcals from CHO
What is the general protein range (in % total kcal) recommended for athletes? -
ANSWER 15-25% kcals from protein
What is the general fat range (in % total kcal) recommended for athletes? - ANSWER
20-35% fat
For recovery nutrition, how many grams CHO/kg body weight are recommended: (1)
Immediately after exercise and (2) 2 hours post-exercise - ANSWER 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
What is the recommended daily fiber intake for adults? - ANSWER 25-38 grams/d
What is the recommended daily soluble fiber intake for adults? - ANSWER 5-10
grams/d
What is the general protein recommendation for athletes in grams/kg body weight? -
ANSWER 1.2 - 1.7 g protein/kg body weight
What is the general population DRI for protein (grams/kg)? - ANSWER 0.8 grams
protein/kg body weight
What is the general daily protein recommendation for very active youth or youth athletes
(grams/kg)? - ANSWER 1 - 2 g protein/kg body weight
What is the recommended intake of protein within 30 minutes post-exercise for recovery
(grams)? - ANSWER 10-20 grams protein
What is typically considered the low end of health fat intake for athletes (in % total
kcal)? - ANSWER 20% = minimum
For recovery nutrition for endurance exercise; how many grams of CHO should be
consumed immediately after exercise (g/kg body weight) and how many grams CHO
should be consumed ~2 hours later (g/kg body weight)? - ANSWER Immediately after =
1.5 g/kg weight
~2 hours later = + 1.5 g/kg weight
CORRECT 100%
What is the general CHO range (in % total kcal) recommended for athletes? - ANSWER
50-65% kcals from CHO
What is the general protein range (in % total kcal) recommended for athletes? -
ANSWER 15-25% kcals from protein
What is the general fat range (in % total kcal) recommended for athletes? - ANSWER
20-35% fat
For recovery nutrition, how many grams CHO/kg body weight are recommended: (1)
Immediately after exercise and (2) 2 hours post-exercise - ANSWER 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
What is the recommended daily fiber intake for adults? - ANSWER 25-38 grams/d
What is the recommended daily soluble fiber intake for adults? - ANSWER 5-10
grams/d
What is the general protein recommendation for athletes in grams/kg body weight? -
ANSWER 1.2 - 1.7 g protein/kg body weight
What is the general population DRI for protein (grams/kg)? - ANSWER 0.8 grams
protein/kg body weight
What is the general daily protein recommendation for very active youth or youth athletes
(grams/kg)? - ANSWER 1 - 2 g protein/kg body weight
What is the recommended intake of protein within 30 minutes post-exercise for recovery
(grams)? - ANSWER 10-20 grams protein
What is typically considered the low end of health fat intake for athletes (in % total
kcal)? - ANSWER 20% = minimum
For recovery nutrition for endurance exercise; how many grams of CHO should be
consumed immediately after exercise (g/kg body weight) and how many grams CHO
should be consumed ~2 hours later (g/kg body weight)? - ANSWER Immediately after =
1.5 g/kg weight
~2 hours later = + 1.5 g/kg weight
