This is my Chapter 11 CSCS study guide for Nutrition Strategies for Maximizing Performance. The big themes are simple but testable: fuel the event, protect the stomach, replenish glycogen, preserve lean mass, and know when nutrition advice needs a qualified referral.

This guide is designed as a quick-reference review, not a substitute for the full textbook or individualized nutrition advice.

How to use this guide First pass: memorize the High-Yield Numbers table and the Missed-Question Trapboard. Second pass: work through the calculations until the math feels automatic. Third pass: quiz from the practice section without looking. The CSCS nutrition goblin loves unit conversions, timing windows, and distractors that sound almost right.

1. High-Yield Numbers to Memorize

Topic	Recommendation / Value	Exam hook
Daily protein – endurance	1.2-2.0 g/kg body weight/day	About 0.54-0.91 g/lb.
Daily protein – strength/speed	1.4-2.0 g/kg/day	About 0.64-0.91 g/lb. Team sports often use this range.
Protein during weight loss/cut	1.8-2.7 g/kg/day, or 2.3-3.1 g/kg lean mass	Higher protein protects lean mass during a deficit.
Protein for weight gain	1.6-2.2 g/kg/day	Pair with about a 500 kcal/day surplus.
Daily carbs – aerobic endurance	8-10 g/kg/day for 1.5+ hr/day at 70%+ VO2max	Endurance athletes need the higher carbohydrate range.
Carb loading	8-12 g/kg/day starting 3-4 days before, or 10-12 g/kg 36-48 hr pre-race	Best for long-duration aerobic events. Not a sprint or weightlifting magic wand.
Daily carbs – strength/speed/team sport	5-6 g/kg/day	Use this for soccer, basketball, football, volleyball, sprint/power athletes.
Fat intake	20-35% total calories/day	No athlete-specific g/kg fat recommendation. Saturated fat under 10%.
Precompetition, 4 hr	1-4 g/kg carbs plus 0.15-0.25 g/kg protein; minimal fat	Earliest common window to include protein. Low fat/fiber.
Precompetition, 2 hr	1 g/kg carbs, often no protein in simple exam examples	For an 80 kg athlete: 80 g carbs.
Precompetition, 1 hr	0.5 g/kg carbs, often liquid	For a 60-70 kg athlete: about 30-35 g carbs.
During endurance exercise	Expanded course range: 28-144 g/hr. Common exam range: 30-90 g/hr multi-source carbs	Use practiced tolerance; glucose + fructose improves absorption.
Sport drink concentration	5-10% carbohydrate, sodium chloride and potassium	6% carb + sodium chloride + potassium is a classic best answer.
Sodium in sports drinks	460-690 mg sodium/L	Sodium helps maintain fluid and replace sweat losses.
Post-endurance carbs	1.2-2.0 g/kg within 30 minutes	Some quiz sources often test 1.5 g/kg as the best answer.
Post-endurance protein	20-40 g within 2 hours	Supports repair and recovery.
Post-strength carbs	30-100 g carbs	Strength/power athletes should usually consume carbs + protein post training.
Post-strength protein	Younger: 20-50 g; older: 40+ g, especially if fasted	Older adults often need the higher protein dose.
Leucine	Key EAA that triggers muscle protein synthesis	High-leucine, fast proteins are favored post-exercise.
Anabolic meal effect	3-5 hours	Protein distribution matters across the day, not just immediately post workout.
Muscle sensitivity to amino acids after resistance training	24-48 hours	The “anabolic window” is wider than old gym lore.
BMR contribution to TDEE	About 65-70% of calories	Biggest daily energy component.
Activity contribution to TDEE	About 25%, highly variable	Training is important, but BMR/RMR usually dominates daily expenditure.
Cunningham RMR	RMR = 500 + (22 x kg lean body mass)	Then multiply by activity factor for TDEE.
Weight change math	3,500 kcal per lb	Deficit or surplus math is common.
Weight loss deficit	About 500 kcal/day, preserve protein and training	No single ideal diet. Adherence and total calories matter most.
Weight gain surplus	About 500 kcal/day	Gradual surplus to increase lean mass and body weight.
Optimal energy availability	About 45 kcal/kg fat-free mass/day	Low energy availability can point toward RED-S risk.
Dehydration target	Do not lose >2% body weight during practice	2-3% loss decreases performance and increases fatigue.

2. Scope of Practice: Coach vs Sports Dietitian

• Strength and conditioning professional: can provide general nutrition education, hydration reminders, and performance-supportive suggestions.

• Sports dietitian / CSSD: registered dietitian with sports nutrition specialization who can provide individualized nutrition advice and manage nutrition for medical conditions.

• Refer out when: the athlete has complex nutrition needs, disordered eating, nutrient deficiencies, medical conditions, or needs individualized meal planning.

• First order of consult: clarify the athlete’s objectives/goals before building a nutrition plan.

Missed-question emphasis First step in nutrition counseling = discuss the athlete’s goals/objectives, not dietary history. History matters, but goal clarification comes first in the tested sequence. A common wrong trail is assuming a coach can prescribe individualized plans. For the exam, treat that as dietitian territory when medical or complex individualized nutrition is involved.

3. Precompetition Nutrition

• Primary goals: support hydration, maximize blood glucose and stored glycogen, include enough protein to reduce soreness, and minimize GI distress.

• Meal composition: high carbohydrate, low fat, low fiber, moderate protein when far enough from competition.

• GI distress prevention: individualize food choice, practice foods during training, avoid unfamiliar supplements, avoid sugar alcohols such as xylitol/sorbitol, and choose lower-fiber/lower-fat foods close to competition.

• Low vs high GI before competition: either can work, depending on preference and tolerance. Low-GI carbs may blunt blood glucose spikes, but do not assume high GI automatically harms performance.

Time before event	Carbohydrate target	Protein/fat guidance	Example
4 hours	1-4 g/kg carbohydrate	0.15-0.25 g/kg protein; minimal fat	65 kg soccer athlete: around 140 g carbs + 10-20 g protein is appropriate.
2 hours	1 g/kg carbohydrate	Keep simple; many exam examples use carbs only	80 kg marathoner: 80 g carbohydrate, no protein.
1 hour	0.5 g/kg carbohydrate	Often liquid; low fat/fiber	60 kg athlete: 30 g carbohydrate.

Exam trap Fat is slow to digest. Steak, butter, nuts, flax, whole milk, and heavy fiber are usually bad precompetition distractors. A rice/chicken bowl with low-fat sauce, applesauce, white roll, and juice is much more exam-friendly than steak, asparagus, buttered bread, or nut-heavy oatmeal before competition.

4. Carbohydrate Loading

• Purpose: maximize muscle glycogen stores before long-duration aerobic endurance events.

• Best candidates: marathoners, ultramarathoners, long-course triathletes, and long endurance events where glycogen depletion is likely.

• Not the primary priority for: sprinters, high jumpers, weightlifters, or short-duration power events.

• Modern protocol: 8-12 g/kg/day starting 3-4 days before competition. Some endurance-focused examples also use 10-12 g/kg/day during the final 36-48 hours before a race.

• Older depletion phase: a reduction/depletion phase before loading is NOT required.

• Female athletes: may have a harder time effectively carbohydrate loading because lower total calorie intake can make the high carb target harder to hit.

Missed-question emphasis Carb loading target = 8-12 g/kg/day from course update. If a question from another source offers 8-10 g/kg as the closest choice, that is the best option. 11-15 g/kg is too high for the studied material. False carb-loading statement = “a reduction in carbohydrate intake before loading is recommended.” The modern exam answer is that depletion is not necessary.

5. During-Competition Nutrition

• Endurance events: during-event carbohydrate intake becomes important in marathon, triathlon, ultramarathon, and prolonged multiple-event days.

• Expanded course range: 28-144 g carbohydrate per hour from multiple carbohydrate types, with a 5-10% carbohydrate concentration.

• Common exam phrasing: 30-90 g/hour of multi-source carbohydrates, such as glucose + fructose.

• Multiple transportable carbohydrates: glucose + fructose can increase absorption and oxidation compared with a single carbohydrate source.

• Mouth rinse: carbohydrate mouth rinsing may stimulate oral receptors and enhance central nervous system activation, even without swallowing the solution.

• GI tolerance rule: competition day is not the time to test a higher intake than the athlete has practiced.

Athlete / event	Best intra-event approach
Half marathon runner who practiced 60 g/hr without GI distress	Use 60 g/hr, not an untested 120 g/hr, even though 120 g/hr may fall within the broad range.
Hot two-hour football practice	Use a sport drink with 5-10% carbohydrate plus sodium chloride and potassium.
Tennis player who cannot drink continuously	Aim for practical hydration, about 200-400 mL per changeover where appropriate; carbs can help preserve stroke quality.

Missed-question emphasis Best absorbed carb combo during exercise = glucose + fructose. Mouth-rinsing a carbohydrate solution = enhances CNS activation. It is not about digestion or protein breakdown. Sports drink per liter = 460-690 mg sodium. The composition should include sodium chloride AND potassium. 6% carbohydrate + sodium chloride + potassium is the safe “that looks like a sports drink” answer.

6. Postcompetition / Postworkout Nutrition

• Postcompetition goals: rehydration, glycogen replenishment, muscle repair, and preparation for the next training or competition bout.

• Carbohydrate priority: especially important for endurance athletes or athletes with multiple competitions/training sessions close together.

• Protein priority: supports repair, recovery, and muscle protein synthesis. Leucine is the key amino acid signal.

• Anabolic window nuance: older wording says within 30-60 minutes, but muscle remains sensitive to protein for 24-48 hours after resistance training. Timing matters more when the athlete is fasted or has another event soon.

Scenario	Carb recommendation	Protein recommendation
Endurance postworkout	1.2-2.0 g/kg within 30 minutes	20-40 g within 2 hours
Rapid glycogen replenishment between events	0.7-3.0 g/kg every 2-3 hours until stores are replenished	Include protein as needed for recovery
Strength/power postworkout	30-100 g carbs	Younger: 20-50 g; older: 40+ g if fasted

Missed-question emphasis How much carbohydrate within 30 minutes post-exercise? Your missed source wanted 1.5 g/kg. course update gives a broader 1.2-2.0 g/kg range. For CSCS, know the range and recognize 1.5 g/kg as a plausible best answer. Older adults post-training protein = 40 g is the tested answer in your missed-question doc. Strength and power athletes post-training = consume both carbohydrates and protein. High-leucine, fast proteins stimulate post-exercise muscle protein synthesis best.

7. Daily Nutrition for Athlete Types

Athlete type	Protein	Carbohydrate	Fat
Aerobic endurance	1.2-2.0 g/kg/day	8-10 g/kg/day; 10-12 g/kg 36-48 hr pre-race	20-35% total calories/day
Strength and speed	1.4-2.0 g/kg/day	5-6 g/kg/day	20-35% total calories/day
Weight gain / lean mass emphasis	1.6-2.2 g/kg/day	Enough to support training and surplus	Within total calories, often 20-35%
Weight loss / cutting while preserving lean mass	1.8-2.7 g/kg/day, or 2.3-3.1 g/kg lean mass	Maintain enough to train; avoid crash dieting	Avoid extremely low-fat crash approaches

• Team sports: commonly resemble strength/speed targets, especially 1.4-2.0 g/kg protein and 5-6 g/kg carbs.

• Large or elite athletes: often need the higher end of the range.

• Macronutrient planning order at maintenance: 1) determine calories, 2) set protein by g/kg, 3) set carbs by g/kg, 4) set fat at 20-35% of calories.

8. Maintenance Macro Math

• Protein calories: grams x 4 kcal/g.

• Carbohydrate calories: grams x 4 kcal/g.

• Fat calories: grams x 9 kcal/g.

• Fat percent: fat calories divided by total calories, then multiply by 100.

Worked example: 75 kg soccer athlete maintaining body weight Current intake: 95 g protein, 440 g carbs, 86 g fat. Protein target: 75 x 1.4-2.0 = 105-150 g/day. Current 95 g is too low, so increase protein. Carb target: 75 x 5-6 = 375-450 g/day. Current 440 g is within range, so maintain carbs. Fat: 86 x 9 = 774 kcal. Total intake = 95×4 + 440×4 + 86×9 = 2,914 kcal. Fat percent = 774/2914 = 26.6%, so maintain fat. Best change: increase protein only.

9. Metabolic Rate, TDEE, and Weight Change

• BMR: basal metabolic rate, measured under stricter conditions. It is the calories needed to maintain normal body functions.

• RMR: resting metabolic rate. Usually not fasted and is about 10-20% higher than BMR due to normal activity and the thermic effect of food.

• BMR/RMR contribution: largest piece of total daily energy expenditure, about 65-70%.

• Activity contribution: often around 25% but highly variable.

• Thermic effect: protein has the greatest thermic effect among macronutrients.

Activity factor	Meaning
1.2	Little or no exercise per week
1.375	Light exercise/sports 1-3 days/week
1.55	Moderate exercise/sports 3-5 days/week
1.725	Hard exercise/sports 6-7 days/week
1.9	Very hard exercise/sports and physical job, or two-a-day training

Cunningham equation steps 1. Find fat mass: body mass x body fat percentage. 2. Find lean body mass: body mass – fat mass. 3. RMR = 500 + (22 x kg lean body mass). 4. TDEE = RMR x activity factor.

Worked example from the Chapter 11 quiz 50 kg swimmer, 18% body fat: fat mass = 50 x .18 = 9 kg. Lean mass = 50 – 9 = 41 kg. RMR = 500 + (22 x 41) = 1,402 kcal. Training 5 days/week, 1 meet/week, 10,000 steps/day = activity factor 1.725. TDEE = 1,402 x 1.725 = 2,418 kcal/day.

Weight change math 1 lb body weight = about 3,500 kcal. Deficit example: RMR 2,600 + daily energy expenditure 1,000 = 3,600 TDEE. Intake 3,300 = 300 kcal/day deficit. To lose 2 lb: 7,000/300 = about 23 days. Another example: RMR 1,500 + exercise 400 = 1,900 TDEE. Intake 1,700 = 200 kcal/day deficit. To lose 2 lb: 7,000/200 = 35 days.

Missed-question emphasis Biggest contributor to TDEE = BMR/RMR, not exercise or thermogenic supplements. Thermic effect after eating = thermic effect of nutritional intake, and protein has the largest thermic effect. For moderately active male athletes, your missed source listed 19 kcal/lb as the best answer. A 5-9, 140-lb female college basketball player question in your missed doc used 2,800 kcal/day as the best answer. The key pattern is higher activity drives higher calorie needs.

10. Weight Gain, Weight Loss, BMI, and Rapid Weight Loss

• Weight gain: use about a 500 kcal/day surplus and 1.6-2.2 g/kg/day protein.

• Weight loss: use about a 500 kcal/day deficit, high protein, and resistance training to preserve lean mass.

• Most important weight-loss predictors: adherence and reducing total calorie intake.

• BMI: body mass divided by height squared, useful for population screening but limited for athletes because it does not account for fat distribution or fat-free mass.

• BMI obesity cutoff: BMI >= 30 is obesity. BMI 25-29.9 is overweight.

• Rapid weight loss: often involves fasting, dehydration, sauna/sweat suit use, laxatives/diuretics, spitting, or excessive exercise. Risks include loss of lean mass, headache, fatigue, low blood pressure, and electrolyte imbalance.

Missed-question emphasis Obesity = BMI above 30. Between 25 and 29.9 = overweight. BMI does not account for distribution of fat and fat-free body composition. Necessary condition for fat loss = caloric intake lower than caloric expenditure. A 500 kcal deficit is a common recommendation, but the actual requirement is a deficit. Rapid weight loss can cause headaches and reduced performance. Primary disadvantage = loss of lean mass, which can lead to loss of strength. Athlete nutrition goals do NOT include “achieving and sustaining a low BMI.” Performance, body composition, strength-to-weight ratio, and health are more appropriate.

11. RED-S and Low Energy Availability

• Definition: Relative Energy Deficiency in Sport results from low energy availability, where intake is not enough to cover expenditure plus normal physiological function.

• Optimal energy availability: about 45 kcal/kg fat-free mass/day.

• Possible signs/effects: injury, endocrine disruption, cardiovascular problems, poor bone health, poor immunity, menstrual dysfunction/amenorrhea, iron deficiency, depression, low energy, performance decreases.

• Coach role: watch for signs, avoid normalizing chronic underfueling, and refer to qualified professionals when indicated.

12. Hydration and Electrolytes

• Prehydration: fluid with electrolytes several hours before exercise; urine specific gravity should be below 1.020 for euhydration.

• Performance threshold: 2-3% body weight loss from dehydration decreases performance and increases fatigue.

• Mechanisms: dehydration decreases stroke volume, cardiac output, blood pressure, and blood flow to muscles.

• During training: use a sport drink with sodium chloride and potassium and 5-10% carbohydrate when appropriate.

• After training: 1 lb lost = about 3 cups fluid; 1 kg lost = about 1.5 L fluid.

• Hyponatremia: dangerously low blood sodium, possible when replacing heavy sweat losses with water only. Symptoms include nausea, headache, vomiting, muscle cramps, swollen hands/feet, restlessness, and disorientation.

Missed-question emphasis Sign of dehydration = dark urine. Hydration supports thermoregulation. Proper urine specific gravity for adequate hydration = less than 1.020. If an athlete voluntarily dehydrates to make weight and arrives lethargic/fatigued, assist with rehydration and recommend medical referral. Do not let the athlete simply compete as normal.

13. Eating Disorders and Disordered Eating

• Professional boundary: the strength and conditioning professional should not diagnose or treat eating disorders. Refer to medical and mental health professionals.

• Anorexia nervosa: distorted body image, intense fear of weight gain, restricted intake, repeated weighing, very low body weight, highest mortality rate among eating disorders.

• Bulimia nervosa: recurrent binge eating followed by compensatory behaviors such as self-induced vomiting, laxative use, diuretics, fasting, or excessive exercise. Often normal body weight; worn tooth enamel and sore throat are clues.

• Binge-eating disorder: recurrent binge eating without purging. Often associated with overweight, shame, and eating alone.

• ARFID: lack of interest in eating, nutritional deficiency, possible enteral feeding or supplements, and limited growth in children.

• Pica: ingestion of nonnutritive substances; rumination disorder involves regurgitation of food.

Missed-question emphasis Normal body weight + disappearing after meals + worn enamel + sore throat = bulimia nervosa. Weight loss, lethargy, dry/jaundiced skin, repeated weighing, and fear/paranoia about weight gain = anorexia nervosa. Eating excessive amounts without purging = binge-eating disorder. Ingestion of nonnutritive substances = pica.

14. Missed-Question Trapboard

Topic	Correct answer	Why this gets missed
BMI category	Obesity = above 30	25-29.9 is overweight, not obesity.
Carb mouth rinse	Enhances CNS activation	It is a neural/oral receptor effect, not digestion.
Post-exercise carbs	1.2-2.0 g/kg within 30 min; 1.5 g/kg often tested	Do not choose 0.5 g/kg when rapid glycogen replenishment is the goal.
Athlete nutrition goals	Not “low BMI”	Low BMI is not a performance goal and can be risky.
Lean mass gain protein	About 1.5-2.0 or 1.6-2.2 g/kg/day depending source/options	2-2.7 g/kg is more cutting/deficit territory.
Older adult protein dose	40 g	Older adults need more protein to stimulate MPS.
Bulimia	Binge eating + purging, often normal body weight	Do not confuse with binge eating disorder, which lacks purging.
Female basketball calorie estimate	2,800 kcal in your missed question	Activity level can push needs higher than casual estimates.
Carb loading amount	Updated course range: 8-12 g/kg/day	If options only include 8-10 g/kg, choose that over 11-15 g/kg.
Sports drink composition	5-10% carbohydrate + sodium chloride + potassium	Do not pick iron or overly concentrated carb drinks.
Macronutrient element distinction	Nitrogen	Protein contains nitrogen; carbs and fats do not.
Caffeine concern	Anxiety	Dehydration is the tempting but weaker answer here.
Thiamin UL	No upper limit	B1 is water-soluble and no UL is established.
Sucrose	Disaccharide	Sucrose = glucose + fructose.
Vitamin D toxicity	Heart arrhythmias / calcium-related toxicity	Do not choose decreased blood calcium.
GI low food	GI <55	A food ranked 45 is low; 55-69 is moderate; 70+ high.
Vitamin E food	Peanut butter	Vitamin E is associated with oils/nuts/seeds.
Medium GI example	Honey	Whole wheat bread may be high in the GI table.

15. Practice Questions – Chapter 11

1. A 65 kg soccer midfielder needs a meal 4 hours before competition. Which is best?

Answer: About 140 g carbohydrate plus 10-20 g protein, minimal fat. This matches the 4-hour window and avoids fat/fiber GI problems.

2. A 67 kg wrestler has TDEE 3,100 kcal and wants to gain weight. What daily calorie and protein target fits best?

Answer: About 3,600 kcal/day and 107-147 g protein/day. Use +500 kcal/day and 1.6-2.2 g/kg protein.

3. An athlete wants to cut while maintaining muscle. What is the minimum protein target from the studied range?

Answer: 1.8 g/kg/day. The range is 1.8-2.7 g/kg/day.

4. A dehydrated weight-class athlete arrives lethargic and fatigued. What should the coach do first?

Answer: Assist with rehydration and recommend medical referral.

5. A 50 kg swimmer at 18% body fat trains hard 6 days/week. Calculate TDEE with Cunningham.

Answer: Lean mass = 41 kg. RMR = 500 + 22×41 = 1,402. TDEE = 1,402 x 1.725 = 2,418 kcal/day.

6. A half marathoner has practiced 60 g/hr carbs without distress. What should she use in competition?

Answer: 60 g/hr. Practiced tolerance beats jumping to an untested higher number.

7. Normal body weight athlete disappears after meals, has worn enamel and sore throat. Most likely disorder?

Answer: Bulimia nervosa.

8. 75 kg soccer athlete eats 95 g protein, 440 g carbs, 86 g fat. What change is most appropriate?

Answer: Increase protein only. Protein is below 105 g minimum; carbs and fat are in range.

16. One-Page Final Review

Cue in the question	Think
4 hours precompetition	Carbs + some protein, low fat/fiber.
2 hours precompetition	1 g/kg carbs.
1 hour precompetition	0.5 g/kg carbs, often liquid.
Endurance event during exercise	30-90 g/hr or expanded 28-144 g/hr range, multi-source carbs.
Sport drink	5-10% carbs + sodium chloride + potassium.
Post-endurance glycogen	1.2-2.0 g/kg carbs within 30 min.
Strength/power post training	30-100 g carbs + 20-50 g protein; older may need 40+ g.
Cutting while preserving muscle	500 kcal deficit, 1.8-2.7 g/kg protein, resistance training.
Gaining weight	500 kcal surplus, 1.6-2.2 g/kg protein.
Cunningham equation	RMR = 500 + 22 x kg lean mass. Then multiply by activity factor.
Low energy availability	RED-S risk; optimal around 45 kcal/kg FFM/day.
BMI question for athlete	Limited because it ignores fat distribution and fat-free mass.
Worn tooth enamel + purging	Bulimia nervosa.
Fear of weight gain + restriction + very low body weight	Anorexia nervosa.

Author Note

Author note: This post is a personal CSCS study resource. It is not individualized nutrition advice. Athletes with medical nutrition needs, eating-disorder concerns, nutrient deficiencies, or disease-related nutrition questions should be referred to a qualified medical or nutrition professional.