CSSD Cheat Sheet 2026

The 30 highest-yield CSSD facts, distilled from real exam questions. Print it, save it as a PDF, or study it here — free, no sign-up.

1. What is an example of using evidence-based guidelines? → Using peer-reviewed clinical guidelines
2. A Masters athlete (age 55) needs more protein post-exercise compared to a 25-year-old athlete for equivalent MPS stimulation. This phenomenon is called: → Anabolic resistance
3. In CSSD practice, what is the best approach to quality improvement in macronutrient timing? → Use data-driven methods with measurable outcomes
4. Which formula BEST estimates resting metabolic rate (RMR) in athletes with high lean mass? → Cunningham equation using fat-free mass
5. Why are B-vitamins particularly important for athletes with high training loads? → They serve as coenzymes in carbohydrate, fat, and protein energy metabolism
6. A 50-year-old masters swimmer reports difficulty maintaining weight compared to when she was younger. The CSSD should attribute this PRIMARILY to: → Age-related decline in RMR, reduced muscle mass (sarcopenia), and decreased NEAT
7. When monitoring body composition changes in an athlete over time, the CSSD should PRIMARILY track: → Fat mass and fat-free mass independently using consistent methodology
8. Which pre-competition meal composition is most appropriate for an athlete with a history of competition-day nausea? → Small, low-fat, low-fiber, carbohydrate-rich meal 2–3 hours before competition
9. What is the primary nutritional strategy to maximize muscle glycogen supercompensation before an endurance event? → 3–4 days of high carbohydrate intake (8–12 g/kg/day) combined with exercise taper
10. Collagen peptides taken pre-exercise with vitamin C are being studied for what specific recovery benefit? → Increased tendon and ligament collagen synthesis during post-exercise recovery
11. Which branched-chain amino acid acts as the primary leucine-sensing trigger for mTORC1 activation and subsequent muscle protein synthesis? → Leucine
12. The crossover concept in exercise physiology describes the point at which: → Fat oxidation decreases and carbohydrate oxidation becomes the dominant fuel source
13. What is the main goal of sports nutrition planning? → To improve performance and recovery
14. The thermic effect of food (TEF) contributes approximately what percentage of total daily energy expenditure in most individuals? → 5–10%
15. A CSSD uses DXA to assess a 55-year-old masters female triathlete. Which body composition change is most expected compared to her values at age 30? → Decreased lean mass and increased fat mass even with maintained exercise habits
16. In Board Certified Specialist in Sports Dietetics practice, what is the FIRST step when a safety hazard is identified in the workplace? → Immediately secure the area and report the hazard
17. Which action supports professional integrity? → Engaging in continuing education
18. Which DXA measurement output is MOST directly used to diagnose osteoporosis according to the WHO T-score criteria? → T-score at the lumbar spine or femoral neck
19. In CSSD practice, what is the primary purpose of strategic planning? → To align resources with goals and anticipate challenges
20. A CSSD is asked by a supplement company to endorse a product in exchange for payment. What is the most ethically appropriate response? → Decline unless the product has strong peer-reviewed evidence supporting its claims
21. During team sport competitions with multiple games per day, what is the minimum carbohydrate intake recommendation between games of less than 4 hours? → 1.0–1.2 g/kg body weight per hour
22. Which body composition assessment method is considered the criterion standard for measuring fat mass in research settings? → Dual-energy X-ray absorptiometry (DXA)
23. Which carbohydrate-to-sodium ratio in a sports drink best promotes intestinal fluid absorption during exercise? → 6–8% carbohydrate with 20–30 mmol/L sodium
24. Which personal protective equipment (PPE) principle applies to ALL CSSD certified professionals regardless of their specific role? → PPE must be properly fitted, maintained, and replaced as needed
25. Which timing window for fat intake relative to exercise has the least negative effect on carbohydrate availability and performance? → 2–4 hours before exercise as part of a mixed meal
26. A wrestler needs to lose 3 kg in 5 days before weigh-in. The CSSD should PRIMARILY counsel against this practice because: → Rapid weight cutting impairs strength, endurance, and cognitive performance
27. A combat sport athlete uses diuretics to make weight. The PRIMARY immediate risk the CSSD should communicate is: → Potentially life-threatening electrolyte imbalances and cardiac arrhythmias
28. A dietitian advises an athlete on nitrate supplementation via beetroot juice. What is the proposed ergogenic mechanism? → Conversion to nitric oxide, improving oxygen efficiency and blood flow
29. A team sport athlete asks about protein distribution. Which strategy best optimizes muscle protein synthesis throughout the day? → Four meals each containing 20-40g of protein spread evenly throughout the day
30. Which scenario represents a violation of the Board Certified Specialist in Sports Dietetics code of professional conduct? → Misrepresenting qualifications or certification status