Chapter 15: Supplementation

Question 1

What is a dietary supplement and dietary ingredient?

Answer 1

dietary supplement- has one or more dietary ingredients and is made to be a supplement to someone’s nutrition plan.

Dietary ingredient- a vitamin, mineral, herb, botanical, or amino acid used to supplement a nutrition plan and increase the total dietary intake of some ingredients.

Question 2

Define Vitamins and Minerals.

Answer 2

• Vitamins are the organic compounds which are needed for growth and nutrition.
• Minerals are elements in food that the body needs to develop and function.

Question 3

Define each of the categories of dietary ingredients.

Answer 3

• Vitamins are the organic compounds which are needed for growth and nutrition.
• Minerals are elements in food that the body needs to develop and function.
• Herbs are any plants with leaves, seeds, or flowers which are used to flavor food or medicine.
• Botanicals are substances which are found from a plant and used as an additive.
• Amino acids are simple organic compounds known as the building blocks of proteins.

Question 4

Define ergogenic aids.

Answer 4

These are substances which enhance energy production and give athletes an advantage.

Question 5

What are DRIs and RDAs?

Answer 5

DRIs are dietary reference intakes. These are a set of standards for estimating how much
of a nutrient needs to be ingested to meet what is used in planning patterns of healthy eating.
RDAs are recommended daily allowances. These are the average level of intake that is sufficient to meet the needs of 97 – 98% of the population of healthy adults.

Question 6

Discuss the nutritional requirement changes based on age/population groups.

Answer 6

We require different dosages of vitamins and minerals throughout various life stages.

Ages 4 – 13 will have higher nutritional requirements than for adults, when comparing to body weight proportionally. This is due to the amount of growth and development that occurs at this age.

Ages 13 – 18 are the beginning of puberty and the physical changes are different for males and females. This can technically be as early as 10 years old. There is a lot of cognitive development happening here. The nutrient intake requirements decrease in comparison to childhood. It is closer to adult needs.

Prenatal, Pregnant, and Breastfeeding women require even more close attention paid to the vitamin and mineral intake. It is crucial that this population group gets a lot of iron, folate, calcium, vitamin D, and protein. Malnutrition will often cause defects of various kinds to happen due to the growth and development of the fetus being affected directly.

Elderly age begins at 65 years old. At this point in life the metabolism will slow down and nutrient intake is going to change a lot. Some vitamins like folate and vitamin B6 and B12 will need to increase, and then some other stuff can decrease.

Question 7

Know all of the primary performance supplements and their effects on exercise performance.

Answer 7

AA BB CCCC GIN

Antioxidants – they minimize free radical damage to skeletal muscle and reduce muscle fatigue, inflammation, and soreness.

Arginine – increases blood flow and delivery of oxygen and nutrients to the muscles.

Beta-alanine – this increases the synthesis of carnosine, a dipeptide that buffers changes in muscle pH, reducing muscle fatigue

Branched Chain Amino Acids – these are metabolized by mitochondria in the skeletal muscle for the production of energy during exercise.

Caffeine – this reduces the perceived pain and exertion and increases fat metabolism.

Calcium – this improves bone and joint health and helps contraction of the muscles.

Citrulline – this increases delivery of oxygen and nutrients to the muscles.

Creatine – this helps the muscles generate energy for short-term anaerobic activity.

Glutamine – metabolism and energy production, improvements in immune function and preservation of protein stores, reduces fatigue and decreases soreness in muscles.

Iron – increases uptake of oxygen, reduces heart rate and decreases lactate concentration when exercising. This results in increased blood flow.

Nitrate – this dilates blood vessels in exercising muscle and improves energy production.

Question 8

Antioxidants

Answer 8

• minimize free radical damage to skeletal muscle
• reduce muscle fatigue, inflammation, and soreness.

Question 9

Arginine

Answer 9

– increases blood flow and delivery of oxygen and nutrients to the muscles.

Question 10

Beta-alanine

Answer 10

– increases the synthesis of carnosine, reducing muscle fatigue

Question 11

Nitrate

Answer 11

– dilates blood vessels in exercising muscle
- improves energy production.

Question 12

Branched Chain Amino Acids

Answer 12

– these are metabolized by mitochondria in the skeletal muscle for the production of energy during exercise.

Question 13

Caffeine

Answer 13

– reduces perceived pain and exertion
- increases fat metabolism

Question 14

Calcium

Answer 14

– improves bone and joint health
- helps contraction of the muscles

Question 15

Citrulline

Answer 15

– this increases delivery of oxygen and nutrients to the muscles.

Question 16

Creatine

Answer 16

– this helps the muscles generate energy for short-term anaerobic activity.

Question 17

Glutamine

Answer 17

– metabolism and energy production, improvements in immune function and preservation of protein stores, reduces muscle fatigue soreness.

Question 18

Iron

Answer 18

– increases uptake of oxygen
- reduces heart rate and lactate concentration when exercising resulting in increased blood flow.

Question 19

How do we score protein quality?

Answer 19

bioavailability is the amount of substance that ENTERS the circulation when introduced into the body and is effective.

biological value is the percentage of protein USED within the body.

Question 20

Discuss the difference in plant-based and animal-based protein?

Answer 20

Animal based: complete proteins and essential amino acids

Plant based: incomplete proteins and not enough essential amino acids

Question 21

What is the refractory period?

Answer 21

This is the window where muscle protein synthesis becomes resistant and amino acids are used for other processes.

Approx 1-3hrs post exercise

Question 22

Variables that a fitness professional should consider for total protein needs are…

Answer 22

age
activity level
caloric intake
goals
weight

Question 23

what is bioavailability?

Answer 23

The amount of a substance that enters the circulation when introduced into the body and is effective.

Question 24

The amount of protein a client needs depends on many factors including…

Answer 24

age, sex, and level of physical activity.

Question 25

In a normal, healthy adult, what percent of food consumed is absorbed in the GI tract?

Answer 25

95%

Question 26

Where in the digestive tract are amino acids absorbed?

Answer 26

small intestine

Question 27

According to the World Health Organization, what is one of the most common nutrient deficiencies worldwide?

Answer 27

Iron

Question 28

carnosine

Answer 28

a dipeptide that buffers changes in muscle pH