Chapter 13: Supplements Flashcards
Ergogenic Aid
Something that improves either physical or mental performance.
Current Good Manufacturing Practices (cGMP)
Current standards of practice set forth by the U.S. Food and Drug Manufacturers for dietary supplement manufactures.
DHA
Abbreviation for docosahexaenoic acid, essential omega-3 fatty acid found in marine sources such as fish and krill, highly abundant in the human brain, eyes, and sperm cells.
EPA
Abbreviation for eicosapentaenoic acid, essential omega-3 fatty acid found in marine sources such as fish and krill, serves as a precursor to various compounds that have anti-inflammatory activities in the body in addition to serving as structural components of the brain and eye tissue.
True or False? Dietary supplement label claims in the United States have to be approved by the Federal Trade Commission and the Food and Drug Administration.
False
True or False? Even when not at low levels of overt deficiency, emerging data suggests that inadequate intake of micronutrients below daily recommended levels may elevate risk for chronic diseases.
True
Essential Amino Acids
Amino acids that are necessary for bodily functions but cannot be synthesized by the body and, therefore, must be obtained in the diet.
Muscle Protein Synthesis (MPS)
The synthesizing of amino acids into skeletal muscle tissue.
Protein Balance
The net result of protein synthesis and breakdown.
Lean Body Mass
The proportion of the human body that excludes fat mass, including organs, muscle, and bone.
Anabolic Resistance
A blunted muscle synthesis response to resistance training, amino acids, and protein – observed more in older adults than younger populations.
Leucine
An essential and branched chain amino acid, identified as the initiator of muscle protein synthesis.
Lactose
A naturally occurring sugar present in milk and milk products.
Bioavailability
The extent to which an ingredient, food, or other substance is absorbed by the body.
Acceptable Macronutrient Distribution Range (AMDR)
A range of intakes for carbohydrates, protein, and fats set by the Food and Nutrition Board of the National Academy of Medicine recommended to meet the nutritional needs of most individuals and reduce risk of chronic disease.
True or False? Daily protein intake greater than the recommended 0.8g/kgBW has been shown to help build muscle mass and improve body composition.
True
Which type of protein supplement contains the highest concentration of the essential amino acid leucine?
Whey
When following a proper creatine monohydrate supplementation strategy, what percentage increase of muscular creatine stores has been demonstrated through research?
20-40%
Which is the only “fat burning” supplement that, when used safely and moderately, has strong evidence showing it to be effective at helping to improve body composition?
Caffeine
What is considered to be the highest safe moderate dose of caffeine for healthy adults?
400-500mg/day
What is the key benefit of supplementing with creatine monohydrate for performance enhancement?
Increased short-burst intensity
What physiological effect is seen in the body after supplementing with beta alanine?
Increased carnosine in skeletal muscle
How does sodium bicarbonate supplementation enhance athletic performance?
Lowers blood acidity during intense activity lasting 1 to 10 minutes
Which supplement acts as an acid buffering agent during high-intensity exercise between 60 seconds an 10 minutes?
Sodium bicarbonate
How can protein-rich meal replacements help clients improve weight loss?
By reducing caloric intake and increasing total protein intake to aid in satiety
Which factor indicates a supplement is likely ineffective?
The dosage on the label does not match what was used in well-designed research studies.
Which term refers to skin tingling, a reported side effect from beta alanine use?
Paresthesia
Which of the following is true regarding third party testing of supplements?
It is not required by law.
How can creatine help a client who wants to add size and strength?
It can increase training workloads and muscular adaptations.
For what type of activities would beta alanine be beneficial?
High-intensity exercise lasting 30 seconds to 10 minutes
What is an ergogenic aid?
A product or ingredient that improves performance
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.
A client wants to add 10 pounds of muscle. Which dietary supplement has been shown to enhance MPS with resistance training?
Whey protein
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 of the following describes the intake of essential micronutrients among those attempting weight loss?
It is worse compared to those not attempting weight loss.
A client inquires about using fat burners to help her lose weight. Which of the following may be beneficial and safe?
Caffeine
For what type of activities would creatine supplementation be beneficial?
Repeated bouts of high-intensity, short-duration activity
