NESTA SAQ study plan

Define each macronutrient's caloric density, primary metabolic roles, and food sources without notes

Calculate protein, carbohydrate, and fat needs in g/kg/day for three athlete case profiles (endurance, strength, team sport)

Explain the difference between essential and non-essential amino acids and identify limiting amino acids in common plant foods

Distinguish glycemic index from glycemic load and apply both to pre-training meal timing decisions

Map the ATP-PC, glycolytic, and oxidative systems to intensity and duration windows with fuel sources for each

Explain substrate utilization shifts across exercise intensity and how training status alters fat oxidation

Describe carbohydrate digestion, absorption, and glycogen synthesis including the role of GLUT4 translocation

Connect macronutrient timing to energy system demands for a 400 m sprint versus a marathon

List functions and deficiency presentations for iron, calcium, vitamin D, B12, and zinc, and name populations at elevated risk for each

Explain hydration physiology: sweat rate determinants, electrolyte losses, and the risks of over- versus under-hydration including hyponatremia

Calculate a personalized sweat rate and fluid replacement plan from a provided pre/post weigh-in scenario

Interpret a lab panel (ferritin, hemoglobin, vitamin D) and state which findings warrant medical referral

Design carbohydrate loading and pre-event fueling protocols for endurance events of differing durations

Build a within-session fueling schedule specifying grams of carbohydrate per hour and fluid volumes for a 3-hour event

Write a recovery nutrition protocol addressing the glycogen resynthesis window and protein dosing for muscle repair

Compare training-day versus rest-day fueling adjustments for a strength athlete in a moderate surplus

Evaluate the evidence base for caffeine, creatine monohydrate, beta-alanine, and nitrate/beetroot: mechanism, effective dose, timing, and known side effects

Identify which supplements carry third-party testing certification and explain why contamination risk matters for tested athletes

Apply the concept of ergogenic threshold to decide whether a proposed supplement is worth recommending

Draft a client-facing explanation of why a supplement with weak evidence should be deprioritized

Compare body composition methods (skinfolds, bioelectrical impedance, DEXA, hydrostatic weighing) on accuracy, cost, and practical limitations

Practice interpreting a 3-day food record for underreporting and portion-size error

Explain the components of total daily energy expenditure and estimate resting metabolic rate using a standard predictive equation

Describe how to introduce body composition assessment to a client in a way that minimizes harm and body-image distress

Calculate safe rates of weight loss and lean-mass-preserving protein intakes during an energy deficit

Distinguish relative energy deficiency in sport (RED-S) from simple underfueling and list warning signs

Adapt nutrition guidance for pregnancy, adolescence, older adults, and athletes with type 1 diabetes or vegetarian diets

Identify scope boundaries: which clinical conditions require referral to a physician or registered dietitian

State the boundaries of a sports nutrition advisor's scope relative to licensed dietitians and physicians, including informed consent and confidentiality duties

Complete a timed 60-question mixed-domain practice set and log every missed item by domain

Re-teach your three weakest subtopics aloud from memory without reference materials

Build a one-page formula sheet covering protein needs, sweat rate, RMR estimation, and fueling rates