ISSA CPT Nutrition, 8% of the NCCPT-CPT

A — Not this one. 240 kcal is a single serving. The stem says the client ate 2.5 servings.

B — Correct. One serving is (12 × 4) + (30 × 4) + (8 × 9) = 48 + 120 + 72 = 240 kcal, and 2.5 servings = 600 kcal.

C — Not this one. 560 comes from a factor slip, such as counting fat at 7 kcal/g (the alcohol value) instead of 9.

D — Not this one. 495 comes from a partial or rounded calculation. Work macros × factor × servings step by step.

E — Not this one. 408 does not come from 4/4/9 kcal per gram; it reflects mixed-up conversion factors.

A — Correct. Mifflin–St Jeor for men is 10 × 90 + 6.25 × 190 − 5 × 28 + 5 = 1952.5. Five training days is 'moderately active' (× 1.55 ≈ 3026), and a 500 kcal deficit gives ≈ 2526 kcal/day.

B — Not this one. 1947.5 drops the +5 constant in the men's equation, an easy slip that carries through every later number.

C — Not this one. 2343 uses the sedentary factor (1.2), which ignores five training days and sets an intake too low to recover on.

D — Not this one. TDEE is right, but cutting 700 kcal is steeper than the moderate 500 kcal deficit that 'gradual' fat loss calls for.

E — Not this one. 2685 uses the lightly active factor (1.375) and a smaller deficit, so both the activity level and the deficit are off.

A — Not this one. Fat does not rebuild glycogen, and postponing carbohydrate slows recovery for tomorrow's ride.

B — Not this one. Protein alone does little for glycogen; delaying carbohydrate until evening wastes the period when resynthesis is fastest.

C — Not this one. Thirty grams of carbohydrate and no further meal is too little to refill stores after 90 hard minutes.

D — Not this one. Same amounts, but 3 hours later: with a ride the next morning, delaying the first intake loses the period when glycogen is rebuilt fastest.

E — Correct. Carbohydrate plus some protein soon after a glycogen-draining ride, then a full meal a couple of hours later, restocks glycogen fastest when the next session is the following morning.

A — Not this one. Caffeine does not need creatine to work. 'Prescribe' also oversteps a trainer's scope.

B — Correct. 3–6 mg/kg about 30–60 minutes before training is the evidence-based range (210–420 mg at 70 kg). Share it as education, watch tolerance, and refer if side effects appear.

C — Not this one. Caffeine's benefit for strength and power is reasonably well supported, so blanket avoidance is not evidence-based for a healthy client.

D — Not this one. 1–2 mg/kg is below the range most studies use for a reliable performance effect.

E — Not this one. 10 mg/kg is a high dose with more side effects and no added performance benefit; legal status does not make it a sensible recommendation.

A — Not this one. Lentils are a good iron source, but the iron is non-heme and less well absorbed. Vitamin C with the meal helps.

B — Not this one. Spinach contains non-heme iron, and its oxalates further reduce absorption.

C — Correct. Red meat supplies heme iron, which the body absorbs far better than the non-heme iron in plant and fortified foods.

D — Not this one. Fortification adds non-heme iron, which is less available than the heme iron in meat.

A — Correct. Zinc is a trace mineral, needed in small amounts (under about 100 mg/day), like iron and selenium.

B — Not this one. Calcium is a major mineral, needed in amounts of around 1,000 mg/day.

C — Not this one. Potassium is a major mineral (and electrolyte) needed in thousands of milligrams a day.

D — Not this one. Magnesium is a major mineral with needs in the hundreds of milligrams a day.

A — Not this one. Fewer calories and less fat look good, but the extra 8 g of added sugar cancels the tiny calorie saving.

B — Not this one. The calorie gap is small, so the deciding factors are protein and added sugar, and they favor the regular yogurt.

C — Correct. For 10 kcal more, the regular yogurt gives 3 g more protein and 8 g less added sugar, which suits a weight-loss client better.

D — Not this one. 'Low fat' often means more added sugar to replace lost flavor, as this label shows.

A — Not this one. Vitamin C is plentiful in fruits and vegetables, so a plant-based diet usually covers it easily.

B — Correct. Vitamin B12 comes naturally almost only from animal foods, so a vegan eating no fortified foods needs a supplement.

C — Not this one. Folate is abundant in legumes and leafy greens, staples of a vegan diet.

D — Not this one. Beta-carotene comes from orange and green plants, so vegans rarely lack it.

A — Not this one. Counting them only as protein overlooks that MyPlate also lets them count as vegetables.

B — Not this one. Legumes are starchy but they are not grains, so the Grains group is wrong.

C — Correct. MyPlate lets beans, peas and lentils count toward either the Vegetables or the Protein Foods group.

D — Not this one. Counting them only as vegetables misses that they can also count as protein foods.

A — Not this one. Peanut butter still contains saturated fat, and 'cholesterol-free' says nothing about it.

B — Correct. Dietary cholesterol is found only in animal foods, so all peanut butter is cholesterol-free and the claim adds nothing.

C — Not this one. Blood cholesterol depends mainly on saturated and trans fat and soluble fiber; this label does not promise any effect.

D — Not this one. Nothing was removed; there was never any cholesterol in it.

A — Not this one. A double dose increases the risks; there is no safe 'playoff' exception.

B — Not this one. Being an athlete does not make stimulants safer for a teen; the heart-rate, blood-pressure and sleep effects remain.

C — Not this one. Drinking extra water does not cancel the stimulant effects of an energy drink.

D — Correct. Pediatric guidance says stimulant energy drinks have no place in children's or teens' diets; water, or a sports drink for long sessions, is better.

A — Not this one. Muscle protein turns over every day, so protein is needed daily, not only on training days.

B — Not this one. Calorie needs fall with age but protein needs do not; eating less protein speeds muscle loss.

C — Correct. Aging muscle responds less to protein, so intake somewhat above the 0.8 g/kg RDA, spread across meals and paired with resistance training, helps limit sarcopenia.

D — Not this one. The RDA is a minimum to prevent deficiency, and older adults generally benefit from more.

A — Not this one. 'Gluten-free' means no gluten, not high fiber; 4% DV is low.

B — Not this one. 'Natural' has no official definition that limits sugar; this bar's 36% DV is high.

C — Correct. By the 5/20 rule, 36% DV added sugars and 30% DV saturated fat are both high (20% DV or more is high).

D — Not this one. 3 g protein and 4% DV fiber are low, so the bar is a good source of neither.

A — Not this one. Soy digests at a moderate rate, faster than casein.

B — Correct. Casein clots in the stomach and releases amino acids over several hours, which is why it is a common pre-sleep protein.

C — Not this one. Whey is the fast-digesting milk protein, better suited to right after training than to overnight supply.

D — Not this one. Egg white protein is also moderate in speed, not the slowest option.

A — Correct. Folate (folic acid, about 400 µg/day) is recommended before conception because the neural tube closes in the first weeks, often before a pregnancy is known.

B — Not this one. Calcium matters for bone health but has no role in preventing neural tube defects. Specific questions go to the client's physician.

C — Not this one. Too much preformed vitamin A can itself cause birth defects, so it is not the nutrient to emphasize.

D — Not this one. Iron needs rise later in pregnancy, but iron does not prevent neural tube defects.

A — Correct. Intakes around 1.6–2.0 g/kg have not been shown to harm healthy kidneys. Clients with existing kidney disease are a different case and need medical advice.

B — Not this one. Protein source doesn't decide kidney safety in healthy people.

C — Not this one. There is no age cutoff of 30 for protein safety in healthy adults.

D — Not this one. There is no evidence that this intake damages healthy kidneys over a few years.