CSSD Exam LATEST UPDATE 2025
The Academy's competition nutrition goals - ANSWER Providing adequate substrate
stores to meet fuel demands of event and support cognitive function
Energy balance for optimal health - ANSWER 45 kcal/kg FFM
Energy Availability calculation - ANSWER (Energy intake - exercise energy
expenditure)/kg of FFM
Matching carbohydrates to energy expenditure is important why? - ANSWER So that
amino acids are spared for protein synthesis and not oxidized
In cases of energy restriction or inactivity (injury) protein intake may be as high as -
ANSWER 2.2 g/kg to prevent FFM loss
Muscle protein synthesis is optimized by providing how many g of essential amino acids
- ANSWER ~10 g in early recovery phase
Minimum fat intake (% of calories) - ANSWER 20%
How does alcohol affect training and performance? - ANSWER -suppresses lipid
oxidation
-impairs glycogen storage
-diuretic
-impairs MPS
-compromises body composition goals and increases unplanned eating
Iron and inflammation - ANSWER ferritin is an acute phase protein that increases with
inflammation
How long to reverse iron-deficiency anemia - ANSWER 3-6 months
Should you take iron supplement after a workout? Why? - ANSWER No because the
increased levels of hepcidin can interfere with absorption
Calcium needs - ANSWER 1500 mg/day or 1500-2000 IU/day
What is a hydrated USG - ANSWER < 1.020
Carbohydrate refueling - ANSWER 1-1.2 g/kg/hour in first 4-6 hours
Creatine benefits and concerns - ANSWER Benefits:
-Improves repeated high-intensity exercise bouts by increasing creatine concentrations
in body
,Concerns
-Acute weight gain
-GI distress
Caffeine benefits and concerns - ANSWER Benefits:
-reduced perception of fatigue
-increases length of performance
Concerns:
-shakiness/anxiety/increased HR
-high doses can fail a drug test
Sodium bicarbonate MOA - ANSWER Increases plasma bicarbonate, buffers excess
hydrogen ion concentration, raises blood pH and reverses the clinical manifestations of
acidosis.
Sodium bicarb benedits and concerns - ANSWER Benefits:
-lowered effect of lactic acid in high-intensity exercise
Concern:
-GI upset
Beta-alanine MOA - ANSWER increases muscle carnosine (an intracellular buffer)
Beta-alanine benefits and concerns - ANSWER Benefit:
-lowered effect of lactic acid
-may enhance training capacity
Concern:
-paresthesia (tingling sensation)
Nitrates benefits and concerns - ANSWER Benefits:
-improves exercise tolerance and economy
-may benefit endurance performance
Concern:
-food sources are high in fiber
-urine discoloration
Nutrient concerns in vegetarianism - ANSWER protein, fat, iron, zinc, B12, calcium,
omega-3's, creatine, and carnosine
Goals of training at altitude - ANSWER naturally increase RBC mass so more oxygen is
available
Needs for training at altitude - ANSWER -sufficient iron stores to enable hematological
adaptation
-fluid needs may increase as high as 4-5 L
, Heat exhaustion - ANSWER inability to sustain cardiac output causing elevated skin
temperature with or without hyperthermia
Symptoms: anxiety, dizziness, and fainting
Coaches prevention strategies for RED-S - ANSWER -Educate on RED-S, healthy
eating, nutrition, and EA
-Reduce emphasis on weight
-Avoid critical comments on body & weight
-Promote that good performance =/= health
Health Care Professionals prevention strategies for RED-S - ANSWER -Multidisciplinary
team
-Educated on detection and treatment
-Implement RED-S risk assessment model
Sport Organization prevention strategies for RED-S - ANSWER -Preventative
educational programs
-Rule changes addressing weight-sensitive issues
-Policies for coaches
Most important for choosing test answers - ANSWER Consider the athlete's readiness
to change
ADIME - ANSWER Assessment
Diagnosis
Intervention
Monitoring
Evaluation
Adenosine Triphosphate (ATP) - ANSWER energy currency of the well
-transfers energy to actin & myosin
How does ATP resynthesize? - ANSWER From PCr (phosphocreatine) through
1. Anaerobic glycolysis
or
2. Phosphagen system
or
3. Aerobic metabolism
Four main fuel sources - ANSWER Glycogen
Plasma glucose
Intramuscular triglycerides
Plasma FFA
Factors determining fuel source - ANSWER intensity, duration, level of training, diet
The Academy's competition nutrition goals - ANSWER Providing adequate substrate
stores to meet fuel demands of event and support cognitive function
Energy balance for optimal health - ANSWER 45 kcal/kg FFM
Energy Availability calculation - ANSWER (Energy intake - exercise energy
expenditure)/kg of FFM
Matching carbohydrates to energy expenditure is important why? - ANSWER So that
amino acids are spared for protein synthesis and not oxidized
In cases of energy restriction or inactivity (injury) protein intake may be as high as -
ANSWER 2.2 g/kg to prevent FFM loss
Muscle protein synthesis is optimized by providing how many g of essential amino acids
- ANSWER ~10 g in early recovery phase
Minimum fat intake (% of calories) - ANSWER 20%
How does alcohol affect training and performance? - ANSWER -suppresses lipid
oxidation
-impairs glycogen storage
-diuretic
-impairs MPS
-compromises body composition goals and increases unplanned eating
Iron and inflammation - ANSWER ferritin is an acute phase protein that increases with
inflammation
How long to reverse iron-deficiency anemia - ANSWER 3-6 months
Should you take iron supplement after a workout? Why? - ANSWER No because the
increased levels of hepcidin can interfere with absorption
Calcium needs - ANSWER 1500 mg/day or 1500-2000 IU/day
What is a hydrated USG - ANSWER < 1.020
Carbohydrate refueling - ANSWER 1-1.2 g/kg/hour in first 4-6 hours
Creatine benefits and concerns - ANSWER Benefits:
-Improves repeated high-intensity exercise bouts by increasing creatine concentrations
in body
,Concerns
-Acute weight gain
-GI distress
Caffeine benefits and concerns - ANSWER Benefits:
-reduced perception of fatigue
-increases length of performance
Concerns:
-shakiness/anxiety/increased HR
-high doses can fail a drug test
Sodium bicarbonate MOA - ANSWER Increases plasma bicarbonate, buffers excess
hydrogen ion concentration, raises blood pH and reverses the clinical manifestations of
acidosis.
Sodium bicarb benedits and concerns - ANSWER Benefits:
-lowered effect of lactic acid in high-intensity exercise
Concern:
-GI upset
Beta-alanine MOA - ANSWER increases muscle carnosine (an intracellular buffer)
Beta-alanine benefits and concerns - ANSWER Benefit:
-lowered effect of lactic acid
-may enhance training capacity
Concern:
-paresthesia (tingling sensation)
Nitrates benefits and concerns - ANSWER Benefits:
-improves exercise tolerance and economy
-may benefit endurance performance
Concern:
-food sources are high in fiber
-urine discoloration
Nutrient concerns in vegetarianism - ANSWER protein, fat, iron, zinc, B12, calcium,
omega-3's, creatine, and carnosine
Goals of training at altitude - ANSWER naturally increase RBC mass so more oxygen is
available
Needs for training at altitude - ANSWER -sufficient iron stores to enable hematological
adaptation
-fluid needs may increase as high as 4-5 L
, Heat exhaustion - ANSWER inability to sustain cardiac output causing elevated skin
temperature with or without hyperthermia
Symptoms: anxiety, dizziness, and fainting
Coaches prevention strategies for RED-S - ANSWER -Educate on RED-S, healthy
eating, nutrition, and EA
-Reduce emphasis on weight
-Avoid critical comments on body & weight
-Promote that good performance =/= health
Health Care Professionals prevention strategies for RED-S - ANSWER -Multidisciplinary
team
-Educated on detection and treatment
-Implement RED-S risk assessment model
Sport Organization prevention strategies for RED-S - ANSWER -Preventative
educational programs
-Rule changes addressing weight-sensitive issues
-Policies for coaches
Most important for choosing test answers - ANSWER Consider the athlete's readiness
to change
ADIME - ANSWER Assessment
Diagnosis
Intervention
Monitoring
Evaluation
Adenosine Triphosphate (ATP) - ANSWER energy currency of the well
-transfers energy to actin & myosin
How does ATP resynthesize? - ANSWER From PCr (phosphocreatine) through
1. Anaerobic glycolysis
or
2. Phosphagen system
or
3. Aerobic metabolism
Four main fuel sources - ANSWER Glycogen
Plasma glucose
Intramuscular triglycerides
Plasma FFA
Factors determining fuel source - ANSWER intensity, duration, level of training, diet
