Chapter 18 Supplementation

Question 1

What is the definition of a dietary supplement?

Answer 1

A substance that completes or makes an addition to daily dietary intake.

Question 2

Dietary Reference Intakes (DRIs) guidelines are broken down into what 4 categories of recommendations?

Answer 2

1. EAR (Average daily requirement)–Avg amount to meet the needs of at least half the population
2. RDA (Recommended dietary allowance)–Amount that will meet requirement of nearly everyone
3. AI (Adequate intake)–Amount that is adequate for a population
4. UL (Upper limit, Upper Intake Level)–Highest amount to be safe

Question 3

What is the average daily nutrient intake level that is estimated to meet the requirement OF HALF the healthy individuals who are in a particular life stage and gender group?

Answer 3

Estimated Average Requirement (EAR)

Question 4

What is the average daily nutrient intake level that is sufficient to meet the nutrient requirement of nearly ALL (97-98%) healthy individuals who are in a particular life stage and gender group.?

Answer 4

Recommended Dietary Allowance (RDA)

Question 5

What is a recommended average daily nutrient intake level, based on observed (or experimentally determined) approximations or estimates of nutrient intake that are assumed to be adequate for a group (or groups) of healthy people. This measure is sued when RDA cannot be determined?

Answer 5

Adequate Intake (AI)

Question 6

What is the HIGHEST average daily nutrient intake level likely to pose no risk of adverse health affects to almost all individuals in a particular life stage and gender group?

Answer 6

Tolerable Upper Intake Level (UL)

Question 7

What is designed to estimate NUTRIENT NEED of health people in various age groups and of both sexes (values adjusted for special needs of women during pregnancy and lactation)?

Answer 7

Dietary Reference Intakes (DRIs)

Question 8

What is the unit of measure for proteins, carbohydrates, and fats on a supplement label?

What is the unit of measure for vitamins, minerals, amino acids, and fatty acids on a supplement label?

Answer 8

Grams

Milligram (mg) or microgram (mcg or µg)

Question 9

What does SUL stand for?

Answer 9

Safe upper limit

Question 10

What does “Ergogenic” mean? What are considered Ergogenic Aids (with examples)?

Answer 10

Ergogenic: “Work Generating”
Ergogenic Aid: Something that enhances athletic performance
Examples: Creatine, Stimulants (Caffeine)

Question 11

What is Androstenedione?

Answer 11

A compound in the body that can convert to testosterone or estrogens, but more estrogen than testosterone. Studies found that even estrogen blocking supplements in combination with androstendione still don’t increase testosterone levels. So it’s NOT RECOMMENDED for men even though it’s popular. Low ergogenic effect, high risks.

Question 12

What is Dehydroepiandrosterone (DHEA)?

Answer 12

Produced naturally in the body and can serve as a precursor for androstenedione. It can be helpful for older men who have low levels of DHEA in the production of testosterone however too much DHEA has been linked to cancer, so it’s best to only take under the supervision of a doctor

Question 13

What is the purpose of hormone precursors dietary supplements? Why are they not recommended?

Answer 13

• Promote building of strength and muscle mass
• Not worth usage due to inherent lack of potential benefits
• May affect natural hormone production and is not recommended for healthy athletes and fitness enthusiasts
• Most are on the prohibited list of the World Anti-Doping Code

Question 14

People are more likely to consume excessive amounts of the following 4 nutrients from supplements and fortified foods combined:

Answer 14

1. Vitamin A–100% DV is twice what women need, but still half of UL
2. Vitamin D–researchers recommending we need more actually
3. Iron–100% DV is twice as much as men need
4. Zinc–women need a little less than 1/2 the DV

Question 15

According to the Food and Nutrition Board of the Institutes of Medicine, adults 19 years and older should consume ______ of their calories from fat.

Answer 15

20-35%

Question 16

Which is an example of a complex carbohydrate that is considered a starch?

Answer 16

Peas

Question 17

What is a substance that completes or makes an addition to daily dietary intake?

Answer 17

dietary supplement

Question 18

What is the recommended daily protein intake for endurance athletes?
A) 0.8 g/kg or 10-35% of totaly daily calories
B) 1.2-1.4 g/kg of body weight
C) 1.6-1.7 g/kg of body weight

Answer 18

B) - 1.2-1.4 g/kg of body weight

Question 19

When coaching your client on hydration, the DRI for water is approximately \_\_\_\_\_\_ liters for women and \_\_\_\_\_\_ liters for men. 
A) 0.7, 1.7 
B) 1.7, 2.7 
C) 2.7, 3.7 
D) 3.7, 4.7

Answer 19

C) - 2.7, 3.7

Question 20

The Food and Nutrition Board of the Institutes of Medicine recommends that adults consume \_\_\_\_\_\_\_ of their total calories from carbohydrates, primarily as complex carbohydrates and whole grains. 
A) 30-45% 
B) 45-65% 
C) 65-85% 
D) 85-100%

Answer 20

B) - 45-65%

The wide variation in this recommendation accounts for changes in activity overtime. Keep in mind, if your client is exercising 60-90 minutes a day, they will need more carbohydrates than the normal individual.

Question 21

Which vitamin is necessary for normal blood clotting and bone strength? 
A) Thiamin 
B) Vitamin K 
C) Folic Acid 
D) Vitamin B12

Answer 21

B) - Vitamin K

Question 22

What is a visable sign that your client might be dehydrated? 
A) Delirium 
B) Low blood pressure 
C) Sweating 
D) Increased appetite

Answer 22

A) - Delirium

It is important to know your client’s pre and post water consumption to ensure they are compensating for water loss.
Although low blood pressure can be a sign of dehydration, it may not be as visible when working with a client.

Question 23

What classifies a product as a supplement?

Answer 23

1. Contains one or more of the following: vitamin; mineral; herb or other botanical; amino acid; dietary substance to supplement the diet by increasing the total dietary intake; concentrate, metabolite, constituent, or extract; or combination of any of the previously described ingredients
2. Intended for ingestion in a tablet, capsule, powder, soft-gel, gelcap, or liquid form
3. Labeled as a dietary supplement
4. cannot be represents for use as a conventional food or as a sole item of a meal or diet
5. Cannot include an article that is approved as a drug or biologic

Question 24

How much caffeine has the most effective ergogenic response?

Answer 24

3-6 mg per kg body weight

155 lb person = 210-420mg
(1 black coffee = 200-350mg)

Question 25

Why should calcium be low or non existent in a multi vitamin? (3 reason but just know enough to remember this fact)

Answer 25

Too much calcium consumed with other minerals can decrease the absorption of some important trace minerals.

The pill would be too big to swalllow.

Calcium is better digested through out the day.

Question 26

What is creatine good for? Is it safe?

Answer 26

Creatine is naturally in the body. Creatine supplementation is safe for at least 5 years after that we don’t know. If used in combination with strength training and power training you can rapidly build muscle mass and strength

Question 27

Large doses of beta-carotene intake can cause and increased risk of what?

Answer 27

Lung cancer in smokers or those exposed to asbestos