Nutrition and Supplementation
What the exam tests
Practical fueling for performance. Macronutrients: protein roughly 1.2-2.0 g/kg per day for training athletes, distributed across meals; carbohydrate as the primary fuel for high-intensity work, with intake scaled to training volume; fat supporting hormone function and long-duration work. Hydration: losses around 2% of body weight impair performance, so weigh in and out around sessions, replace fluid and electrolytes, and avoid overdrinking. Nutrient timing: carbohydrate and protein around training (commonly about 1.0-1.2 g/kg carbohydrate and 0.25-0.4 g/kg protein post-session) support recovery. Supplements with reasonable evidence include creatine monohydrate (about 5 g/day maintenance), caffeine (roughly 3-6 mg/kg), beta-alanine (3.2-6.4 g/day, often with paresthesia), protein powder, vitamin D, and fish oil. Always mention third-party testing (e.g., NSF Certified for Sport, Informed Sport), banned-substance risk, and scope of practice: the trainer gives general guidance and refers individualized or clinical nutrition to a registered dietitian.
Traps
- Creatine is not a steroid and does not damage kidneys in healthy people at recommended doses.
- Beta-alanine tingling is harmless paresthesia, not an allergic reaction.
- More protein is not automatically better; total energy and timing matter.
- Supplement claims are often ahead of the evidence - match the aid to the actual demand (creatine for repeated power, caffeine for alertness, beta-alanine for sustained high-intensity efforts).
Rule of thumb
Food first, then a small number of evidence-supported supplements, always third-party tested, always within scope.
Worked example
A strength athlete training twice daily asks about supplements. Advise adequate total protein and carbohydrate, hydration monitoring, and creatine monohydrate at 5 g/day with a verified product; defer any medical or weight-management plan to a dietitian.