CSSD EXAM – MACRONUTRIENTS
QUESTIONS AND ANSWERS
What is the CHO range recommended in grams/kg body weight for endurance
athletes? (i.e. 1-3 hours training/d) - Answer-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) - Answer-10-12 grams CHO/kg body weight
Carbohydrate loading is recommended for exercise sessions lasting longer than
_______ minutes - Answer-90 minutes
For a meal/snack consumed 1 hour before exercise, what is the recommended
intake of CHO (in g/pound body weight)? - Answer-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)? - Answer-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)? - Answer-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? - Answer-30 to 60 grams CHO/hr
What is the estimated oxidation rate of CHO during continuous, intense exercise (in
grams per min) - Answer-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 - 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
QUESTIONS AND ANSWERS
What is the CHO range recommended in grams/kg body weight for endurance
athletes? (i.e. 1-3 hours training/d) - Answer-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) - Answer-10-12 grams CHO/kg body weight
Carbohydrate loading is recommended for exercise sessions lasting longer than
_______ minutes - Answer-90 minutes
For a meal/snack consumed 1 hour before exercise, what is the recommended
intake of CHO (in g/pound body weight)? - Answer-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)? - Answer-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)? - Answer-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? - Answer-30 to 60 grams CHO/hr
What is the estimated oxidation rate of CHO during continuous, intense exercise (in
grams per min) - Answer-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 - 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
