Chapter 18 Supplementation Final

Question 1

There are 4 common Dietary Reference Intake (DRI) terms that the Food Nutrition Board use: EAR, RDA, AI, and UL. What do they mean?

Answer 1

1. EAR (Estimated Average Requirement)–Avg amount sufficient for AT LEAST HALF the population
2. RDA (Recommended dietary allowance)–Avg amount sufficient for NEARLY EVERYONE (I think of this as get at least this to be safe)
3. AI (Adequate intake)–Avg amount sufficient for SOME GROUP(S) OF PEOPLE when RDA can’t be determined

(All of those were average amounts needed. UL is the only one different)

4. UL (Upper limit, Upper Intake Level)–Highest amount to be safe

Question 2

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 2

Estimated Average Requirement (EAR)

Question 3

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 3

Recommended Dietary Allowance (RDA)

Question 4

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 4

Adequate Intake (AI)

Question 5

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 5

Tolerable Upper Intake Level (UL)

Question 6

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 6

Dietary Reference Intakes (DRIs)

Question 7

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 7

Grams

Milligram (mg) or microgram (mcg or µg)

Question 8

Another authoritative organization in the UK made a publication of SUL and guidance levels. What does SUL stand for?
How are guidance levels different?

Answer 8

Safe upper levels

Guidance levels are based on very limited data.

Question 9

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

Answer 9

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

Question 10

What is Androstenedione?

Answer 10

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 11

What is Dehydroepiandrosterone (DHEA)?

Answer 11

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 12

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

Answer 12

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 13

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 13

20-35%

Question 14

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

Answer 14

dietary supplement

Question 15

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 15

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

Question 16

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 16

C) - 2.7, 3.7

Question 17

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 17

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 18

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

Answer 18

B) - Vitamin K

Question 19

How much caffeine has the most effective ergogenic response?

Answer 19

3-6 mg per kg body weight

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

Question 20

What is creatine good for? Is it safe?

Answer 20

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 21

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

Answer 21

Lung cancer in smokers or those exposed to asbestos