NCSF Sport Nutrition Specialist Certification (SNS) Practice Test 2026 – The All-in-One Resource to Master Your Certification!

The rationale for selecting the range of 1.0-1.2 grams of carbohydrates per kilogram of body weight to optimize recovery and replenishment of glycogen post-exercise lies in the understanding of how glycogen stores are restored after strenuous activity. Research indicates that the optimal window for carbohydrate consumption following exercise is critical for maximizing glycogen synthesis.

During the first few hours after exercise, muscle cells are more insulin-sensitive, which facilitates carbohydrate uptake and glycogen replenishment. Consuming carbohydrates in the recommended range of 1.0-1.2 grams per kilogram leverages this heightened sensitivity. This quantity is sufficient to replenish glycogen stores effectively while allowing muscles to recover from the energy depletion experienced during intense physical activity.

Additionally, while the other options indicate the consumption of carbohydrates, they either exceed the optimal amounts that can be utilized effectively within the immediate recovery phase or extend beyond the initial critical time window for glycogen restoration. Thus, the choice emphasizing the first four hours with a targeted intake of 1.0-1.2 grams aligns best with evidence-based recommendations for enhancing recovery and improving subsequent performance.