CSSD Practice Exam 2026 – Complete Study Resource

The suggested carbohydrate intake during the two days prior to a carbohydrate loading phase is critical for maximizing glycogen stores, which can enhance performance during endurance activities. A carbohydrate intake of 10-12 g/kg/day is recommended for athletes looking to optimize their glycogen reserves without engaging in training. This higher intake is effective because it allows for a greater accumulation of glycogen in the muscles and liver, which is essential for sustaining energy levels during prolonged physical exertion.

This carbohydrate loading method is particularly beneficial for events lasting longer than 90 minutes, as it helps to prevent fatigue and maintain performance. By consuming this amount of carbohydrates, individuals can ensure their muscle glycogen levels are adequately elevated, promoting better endurance and recovery.

The other levels of carbohydrate intake indicated in the choices could potentially be lower than what is necessary for effective loading, especially for athletes or individuals preparing for high-intensity or endurance events. While 5-7 g/kg/day provides a baseline for general carbohydrate consumption, and the ranges of 7-9 g/kg/day might be suitable for moderate training needs, they do not reach the optimal levels required for pre-competition carbohydrate loading, which is why 10-12 g/kg/day is a more appropriate guideline.