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CSCS Nutrition: key points

Nutrition is a numbers topic. Expect questions on protein and carbohydrate intake, dehydration thresholds, and how supplements are typically used.

Points that often appear

Protein

The general adult recommendation is about 0.8 g/kg/day, while athletes doing resistance training are typically advised about 1.4–2.0 g/kg/day.

Carbohydrate

Athletes doing 1–3 hours a day of moderate- to high-intensity endurance training need about 6–10 g/kg/day, rising with training volume.

Hydration

Fluid losses above about 2% of body mass begin to impair endurance performance. Weighing before and after training estimates fluid loss.

Creatine

A common loading protocol is about 20 g per day in several doses for 5–7 days, followed by about 3–5 g per day for maintenance.

Caffeine

About 3–6 mg/kg taken roughly 60 minutes before exercise has been shown to improve endurance performance. Too much can cause insomnia and palpitations.

Vitamins and the female athlete triad

The fat-soluble vitamins are A, D, E, and K. The female athlete triad is low energy availability, menstrual dysfunction, and low bone mineral density.

Quick reference

Item	Guideline
Protein (strength athletes)	1.4–2.0 g/kg/day
Carbohydrate (1–3 h/day endurance)	6–10 g/kg/day
Dehydration threshold	About 2% of body mass
Creatine loading	About 20 g/day for 5–7 days
Caffeine	3–6 mg/kg (about 60 min before)

Watch for this trap

Distractors often use numbers off by an order of magnitude (such as 3.5–4.5 g/kg or 15–20 mg/kg). Memorize each number together with its unit.