CSCS exam prep we are talking nutrition
this is the big one -I’ve identified three big areas that people have problems with
and we’re gonna fix those and we’re starting right now! What’s going on my
name is David Barr and if you want to do well your CSCS exam or you’re looking to
get bigger faster stronger, get leaner, go longer, hit that Subscribe and then the
little bell so you don’t miss the latest tips and tricks. Today we are talking
everyone’s favorite -maybe not favorite but certainly my favorite -we are talking
nutrition! Nutrition can be a bear on the exam a lot of people have problems with
it in my time with the CSCS exam I’ve identified three main areas that we need
to address -things we need to make as simple as possible to help you succeed
for the exam so starting off with it the part of threes we’re going to identify
those three components including a question I’ve developed a lot of people
that I’m tutoring find this to be very very helpful so we’ll cover that one at
the end and then at the very very end we will go through that the next three
steps that you’re supposed to take to help you increase your chances of
succeeding on the exam so right away this is all based on my experience okay
this is not NSCA official, it’s not endorsed supported by the NSCA nothing
like that. I have been doing CSCS exam prep for many years, and I tutor people to really
help increase chances of success which is fantastic that’s a very exciting part
for me because it’s the whole rising tide lifts all boats things think if we
could get more certified people in the industry will have a more educated
overall you know body of people in the industry really help reduce that chance
of injury increase performance all of that good stuff that we want to
do -okay so that’s my motivation but be sure to check the official NSCA
documents when it comes to your exam because nothing I say can be taken as
dogma and it could differ from what’s going to be on your exam
okay disclaimer out of the way! So the story is this one kicked off I was
giving an exam prep and we were doing nutrition we are talking nutrition
calculations those are pretty rough and we’ll talk
about that in a second but we went through the our of the nutrition talk
and that backed on to lunch so a woman had some fantastic questions during the
actual talk but they kept going through lunch so I was super eager to help her
and we ended up going through by 50 minutes of the hour-long lunch trying to
explain very basic nutrition concepts and the very basic math and the problem
is by the end of it she was nearly in tears and that was my fault for not
wrecking it recognizing that because the reality is
she was just so overwhelmed that she couldn’t take in any more information so
I should have recognized that and said hey it’s cool you’re not incapable of
getting basic math which is all this was it’s really just that you’re in
information overload mode so take some time off take take an hour lunch ideally
then take the night sleep on it and come back and you’ll be able to get this it
will be no problem for you so that’s what I should have done it’s not what I
did but the point is if you are experiencing that kind of stress and
frustration don’t let yourself get there okay
back off a little bit give yourself some time to figure out the calculations okay
it is basic math so there’s nothing on the exam that you won’t be able to
figure out very very simply ok very easily so when it comes to the numbers
and yeah you need to know the numbers okay for the macros the macronutrients
so carbs protein fat the four four nine calories respectively per gram make sure
you know those and if that’s new to you if those calories per gram are new to
you then you just have a little more work to do to get up to speed okay so
you’re going to take some time to get familiar with what that
means and then you can really dive into those calculations and then start
crushing them okay so not going to go into super detail about the calculations
just again know the macros know what types of athletes need what percentages
of the macros I haven’t seen anyone needing micronutrient dosing so I
wouldn’t worry about that just stick with the macros and what people need and
the caloric equivalents because you will likely be given questions about that so
for any math question of two steps what do you have what are the numbers that
you’re given and then what do you need and then you figure out how you can take
what you have and get what you need okay so when you’re practicing your questions
work through it like that start to think in that way and you’ll really be able to
pick up on what it is you need to do to find that answer next step again you
need to know the numbers I cannot stress that enough yes there are a lot of
numbers I think that’s one of the reasons people find this to be a lot of
more challenging components of the exam but it’s really not that bad if you just
put a little time into it and then practice those numbers now the math is
simple but it won’t want to be clear about this I’m not saying it’s easy okay
in no way is this easy especially when you are in the middle of an exam there
is a lot going on okay you have a lot on your mind you have dozens of questions
to go through there’s a lot going on so it’s simple but not necessarily easy so
if you find yourself you you think you could get stressed out during the exam
because you’re human as most people do I strongly recommend taking a look at
another video in this series it’s all about the secret weapon of exam prep and
that is exam day preparation that’s another video I’ll link to that in the
top right so be sure to check that one out the next one this is conceptual and
it’s very specific I’m not sure why this gives people problems but it is
something that you need to be aware of for your exam
concept of glycemic index this is a theory it is a numerical rating of how
quickly an ingested carbohydrate gets into your blood the higher the number
the faster it is said to be in your blood and I think what confuses the
issue a little a little bit is that we tend to think of food as being gone in
just in our bodies once it’s in our mouths we don’t really
take the time to think that okay it has to go down into our stomach has to be
broken down a little bit has to go into a small intestine where it’s really
digested and absorbed so all of these processes take time okay it doesn’t just
automatically happen but the faster this happens the faster a substance can get
into our blood in the case of glycemic index that is going to be the
carbohydrate component how quickly is something getting how quickly is the
glucose getting into our blood okay so you don’t have to memorize this diagram
at all it’s just to illustrate the point that food doesn’t simply disappear into
our bodies once it leaves our mouths okay it has to go through a variety of
processes so there there are different speeds of digestion and absorption and
again the glycemic index is meant to indicate how quickly that happens so for
example a number of a hundred is going to be a very very fast digested and
absorbed carbohydrate whereas a lower number say 20 is going to be a slowly
absorbed and digested carbohydrate that glucose is just gonna trickle into the
blood very very slowly that’s the theory okay you don’t have to memorize numbers
just know the general concept similarly based off the glycemic index unlike like
the previous numerical idea if you don’t know if you didn’t know the four for
nine calories per gram you just have some extra steps to take well if this
idea of the glycine glycine m’q index is new to you you just have a little bit
more work to do to really get get to speed in terms of a glycemic load okay
not a big deal it’s not super complicated again you don’t have to do
calculations for this you have to memorize numbers or anything
like that okay it’s really just the concept so for this glycemic load we
know that okay we take the glycemic index how quickly a carbohydrate gets
into our blood once it’s ingested building on that if you’re consuming
five grams of a carbohydrate and it has a super high glycemic index who cares
because yeah it’s getting into your blood very very quickly but there’s only
five grams of it so it’s not significant in any way this is what the glycemic
load is intended to account for it is basically a measure of not only the
glycemic index but also how much carbohydrate is in that food okay so my
favorite example is going to be watermelon very similar to that five
grand thing okay super high glycemic index relatively speaking but how much
actual carbohydrate are we consuming when we consume watermelon well I mean
what is watermelon mostly right people say water no it’s wrong the answer is
deliciousness then it comes carbohydrates then okay the water is
next you’re right it’s water but the key is there’s not a lot of carbs in the
watermelon okay that’s key so that is what the glycemic load is going to
account for so the glycemic load is going to be relatively low for
watermelon consumption because we yeah great super high glycemic index but not
very much quantity okay a relatively low quantity of carbohydrates okay
so the combination of how much carbohydrates and how fast that’s going
to give your glycemic load and again higher is going to be a more significant
impact okay don’t have to memorize the numbers don’t have to do calculations if
this is profoundly confusing to you I strongly recommend checking out another
video I had it’s on dangerous carbohydrates and it’s not CSCS specific
but what it does is it gives I could get nice
through of the whole blood sugar rise concept and how that can be manipulated
in different ways and what that looks like and there’s some moving graphs that
I think people find to be very very helpful so again I’ll link to that in
the top right and I encourage you to check that one out
okay this is the question to be very clear this is an unofficial exam
question this is not in any way going to be on your exam I have no specific
insights or secrets about this particular question this is really just
something I came up with to challenge the people that I tutor to really help
ensure that they understand all of the concepts okay so this is going to be a
very challenging question it is not meant to be overtly intimidating because
once we walk through it you’ll see how simple it is and then once you get
through these harder types of questions you get to your exam everything is going
to see much easier because the questions won’t be this difficult okay so here’s
the question which of the following is a gluco neo Jack substrate the options are
locked eight leucine or both now how do we answer this question okay that’s the
key right I’m not expecting you to get the answer congratulations to mark the
intern who is the first person to get this without being given the answer but
for most people the points to walk through this figure out how we’re going
to do this so where do we start break it down start with the question
what the hell is gluconeogenesis means you have a little bit more work to do in
terms of the basic terminology that you need to know the good news is you can
actually figure it out somewhat based on the word itself and this is a key point
for the exam if there are unfamiliar terms you can often break them down and
figure out what they mean okay that’s a huge tip make sure you’re aware
that concept when you go into your exam so gluconeogenic, one of my favorite
examples what does it mean let’s break it down gluco meaning glucose neo
meaning new or The Matrix -in this case probably new third one genic okay
Genesis creation of so it’s going to be the creation of new glucose pretty
straightforward once you break it down like that so you might see an
intimidating long word you’ve never seen before you can often break it down okay
don’t be intimidated by that you can figure it out the next step what our
lactate and leucine? What are these things that’s where you really need to know the
different components so what is lactate and you don’t need to know for this
particular question but it’s a good idea to have the background on lactate -what is
it when is it produced what does it do what
are the related hormones that kind of thing maybe most importantly know that
it does not cause fatigue okay that one is a whole other video we’ll talk about
that later but lactate does not cause fatigue right so once you understand
that background you figure out whether or not it’s related to the creation of
new glucose same thing with leucine leucine is a very important amino acid
you do not have to memorize the amino acids good news right but you should
know leucine, what is leucine? Okay firstly it’s an essential amino acid getting
more specific it is one of the three branched chain amino acids isoleucine
valine being the others and more importantly leucine is actually knows
the anabolic trigger colloquially obviously you don’t need to know that
component for the exam but it might be responsible for stimulating muscle
protein synthesis and I talked about that in another video going to gory
detail but for the exam just know what is leucine what does it do again you
don’t have to memorize the amino acids so getting to the actual question what
is going to be the glucoenogenic substrate? Answer: it’s going to be… I don’t spoil it
for you but the answer is going to be both okay it’s going to be a and B both
the lactate and leucine can be converted into glucose so there’s
relatively simple answer and it’s okay if you didn’t get that again this is
meant to be a more challenging in-depth question that tests a bunch of different
areas of your knowledge but again if you can nail these types of questions the
harder questions you’re going to walk into the exit that exam and just be that
much more confident and comfortable and be able to hammer out whatever is in
front of you okay so that’s the goal here
now to build on that there is a bonus question it’s called two bonus questions
that is referring to lactate so the question I have for you
lactate what we know the hormonal component we know that’s involved in
metabolism but specifically with regard to gluconeogenesis what is the pathway
called for lactate and gluconeogenesis there’s a name for it and where in the
body does that occur so I’m not going to answer that one you can answer in the
comments below if you want or just one of those things that get to know
yourself and it’s part of that background information that will really
help give you that confidence going into the exam okay so we have those three
different components here’s your next steps things you should be going through
identify your greatest opportunities for improvement as the things that you don’t
know as well as maybe you should that is where you should probably invest your
time yes we all want to be where we’re comfortable we want to go through the
stuff we already know that’s not the ideal way to succeed for the exam the
real way to do it is to tackle where your weak points are those greatest
opportunities for improvement because even short amounts of time invested in
that can really help to improve scores and that much greater its R.O.I. Return On
Investment okay so figure out where those opportunities are
make sure you know your numbers for nutrition and be sure to understand
concepts and we went through blessing again next glycemic load don’t need to
know the numbers for those two but again it’s concepts it’s all about the
concepts and then we can extrapolate we can apply do not memorize ok certain
things you have to memorize like the numbers but then you have to apply it
with those questions right that’s where we get into the applied side of things next step be sure to understand how the
questions work read through those questions carefully break down the
different elements of the words that you don’t know totally cool if you don’t
know a word you can probably figure it out based on what the components of the
word are the context of the question or the answers there is usually some kind
of clue in there ok they’re not just gonna trick you and give you a new word
that you have no idea you’ve never seen before ok so you can probably figure it
out so don’t worry about that also take advantage of every opportunity you can
to gather information for this exam so there’s practice exams be sure to
check out the official Facebook forum and definitely take advantage of this
CSCS exam prep series there are a few other videos you’re going to want to
check out make sure you understand all the concepts within those and again it’s
really just taking advantage of the opportunities you have to be as
successful as possible on the exam lot so you can take advantage of the
Subscribe make sure you get those updates when I publish new videos like
this I definitely want to hear from you about your questions what types of
things do you want me to address in videos I haven’t seen any while to do
this I really want to give you the opportunity to give me the feedback what
do you need and where can I be of assistance where can I help you succeed
for your exam. So that is the CSCS exam prep for nutrition -you have your
marching orders, thanks for watching, my name is David Barr until next time Raise
The Barr