Chapter 13: Supplements Flashcards
A client wants to add 10 pounds of muscle. Which dietary supplement has been shown to enhance MPS with resistance training?
Whey protein
A client inquires about using fat burners to help her lose weight. Which of the following may be beneficial and safe?
Caffeine
Examples of complete protein sources include soy, whey, and which of the following?
Casein
What is an ergogenic aid?
A product or ingredient that improves performance
What is whey and casein protein derived from?
Cow’s Milk
Which of the following has a strong body of research on its effectiveness to improve performance?
Caffeine
The Food & Drug Administration’s role in the manufacturing of supplements includes which of the following?
Maintaining a database of supplements found to be contaminated with illegal drugs and prescription medication
Which term refers to skin tingling, a reported side effect from beta alanine use?
Parathesia
Strong evidence exists for which supplement to assist with building muscle?
Creatine monohydrate
Good Manufacturing Practices for supplements includes which of the following?
Standards and guidelines to ensure supplements are made properly.
What is the maximum daily amount of caffeine that is considered safe in healthy individuals?
400-500 mg/day
For what type of actives would crating monohydrate be good for?
Repeated bouts of high-intensity, short-duration activity
Which of the following is the recommended daily protein amount to help most exercisers build and maintain muscle tissue?
1.2 to 2.2kg of body weight per day
How can creatine help a client who wants to add size and strength?
It can increase training workloads and muscular adaptations.
Which of the following describes the intake of essential micronutrients among those attempting weight loss?
It is worse compared to those not attempting weight loss.
How much leucine is required to stimulate muscle protein synthesis?
1.7 - 3.5 g
How can protein-rich meal replacements help clients improve weight loss?
By reducing caloric intake and increasing total protein intake to aid in satiety
What is the potential value of consuming essential amino acids?
Maximizing muscle protein synthesis and reducing soreness
Which of the following is true regarding third party testing of supplements?
It is not required by law
Which strategies are recommended for maximizing MPS and muscle gain?
Consume the recommended total daily protein based on individual goals and activity level and spread it evenly across at least 4 meals.
A supplement company claims a study shows their product is effective. What factor indicates the company is making a misleading claim?
The study population is different than the population to which the supplement company is marketed.
Which factor indicates a supplement is likely ineffective?
The dosage on the label does not match what was used in well-designed research studies.
Proven side effects from creatine use in healthy individuals include which of the following?
Weight gain
Which supplement acts as an acid buffering agent during high-intensity exercise between 60 seconds an 10 minutes?
Sodium bicarbonate
All independent testing agencies provide which services?
Identify ingredient forms and amounts
The Recommended Dietary Allowance (RDA) for protein is which of the following?
0.8 g/kg of body weight per day
Which term refers to the synthesizing of amino acids into skeletal muscle tissue?
Muscle protein synthesis
For what type of activities would beta alanine be beneficial?
High-intensity exercise lasting 30 seconds to 10 minutes
How might capsaicin aid in weight control?
It may have a slight positive impact on energy expenditure and appetite.
