Supplements Flashcards
What is an ergogenic aid?
Something that improves either physical or mental performance.
Where does this fall on Maslow’s hierarchy of needs: tailor energy intake for specific training goal
Third
Where does this fall on Maslow’s hierarchy of needs: implement ergogenic strategies for specific goals
Fifth
Where does this fall on Maslow’s hierarchy of needs: meet daily protein needs for desired outcomes
Second
Where does this fall on Maslow’s hierarchy of needs: meet daily energy needs for healthy living
First
Where does this fall on Maslow’s hierarchy of needs: identify gaps in diet and meet micronutrient needs
Fourth
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
Supplements that have undergone which of the following types of research have the strongest level of scientific evidence and credibility?
A. Case control and cross-sectional studies
B. Meta-analyses and systematic reviews
C. Expert opinions and ideas
D. Editorials and anecdotal stories
B. Meta-analyses and systematic reviews
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
Which muscle-gain supplements show the strongest evidence in the literature?
Protein, creatine monohydrate, essential amino acids
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?
A
Whey
B
Egg
C
Pea
D
Soy
A. Whey
When following a proper creatine monohydrate supplementation strategy, what percentage increase of muscular creatine stores has been demonstrated through research?
A
0-20%
B
20-40%
C
40-60%
D
>60%
B. 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 per day
Capsaicin has been shown to have a modest, but positive, impact on energy balance in which of the following ways?
Select all that apply.
A
Increased calorie expenditure
B
More reliance on ketone bodies
C
Appetite reduction
D
Enhanced anaerobic power
A and C
Which performance enhancing supplements are the only ones with a strong body of scientific evidence showing them to be safe and effective when used correctly?
Select all that apply.
A
MCTs
B
Creatine monohydrate
C
Caffeine
D
HMB
E
Androstenedione
F
Beta alanine
G
Sodium bicarbonate
B, C, F, G
_____ is a nonessential amino acid naturally present in animal meats and produced in the liver. It combines with the amino acid histidine to form carnosine. It is a compound in skeletal muscle that reduces fatigue during high-intensity exercise by buffering the drop in pH due to hydrogen ions that are produced when glycogen is broken down to lactic acid
Beta alanine
____ aids in buffering the acidity in the blood due to the production of hydrogen ions during sustained strenuous exercise, thereby, potentially reducing fatigue and enhancing performance during short-term and intermittent strenuous exercise such as sprinting, tennis, and boxing.
sodium bicarbonate
What is the key benefit of supplementing with creatine monohydrate for performance enhancement?
A
More efficient anaerobic glycolysis
B
A decrease in gluconeogenesis
C
Increased short-burst intensity
D
Enhanced aerobic metabolism
C
Increased short-burst intensity
What physiological effect is seen in the body after supplementing with beta alanine?
A
Increased leucine production
B
Increased carnosine in skeletal muscle
C
A reduction in amino acids used for energy
D
A reduction in reliance on aerobic metabolism
B
Increased carnosine in skeletal muscle
How does sodium bicarbonate supplementation enhance athletic performance?
A
Lowers blood acidity during intense activity lasting 1 to 10 minutes
B
Lowers blood alkalinity during intense activity lasting 5 to 20 minutes
C
Enhances fat oxidation during moderate activity lasting 10 to 60 minutes
D
Reduces gluconeogenesis during moderate activity lasting 1 to 3 hours
A
Lowers blood acidity during intense activity lasting 1 to 10 minutes
Which of the following has a strong body of research on its effectiveness to improve performance?
a. Arginine
b. ATP
c. Caffeine
d. MCTs
c. Caffeine
Which supplement acts as an acid buffering agent during high-intensity exercise between 60 seconds an 10 minutes?
a. Caffeine
b. Sodium bicarbonate
c. Creatine
d. MCTs
b. Sodium bicarbonate
A client wants to add 10 pounds of muscle. Which dietary supplement has been shown to enhance MPS with resistance training?
a. MCT oil
b. Glutamine
c. Caffeine
d. Whey protein
d. Whey protein
Which term refers to skin tingling, a reported side effect from beta alanine use?
a. Anesthesia
b. Glycogenolysis
c. Thermogenesis
d. Paresthesia
d. Paresthesia
Higher protein intakes are associated with which of the following?
a. Improved resistance training outcomes in trained individuals only
b. Improved resistance training outcomes
c. Impaired kidney function
d. Elevated blood pressure
b. Improved resistance training outcomes
For what type of activities would beta alanine be beneficial?
a. Low-intensity exercise lasting longer than an hour
b. High-intensity exercise lasting 30 seconds to 10 minutes
c. Low-intensity exercise lasting less than an hour
d. High-intensity exercise lasting less than 30 seconds
b. High-intensity exercise lasting 30 seconds to 10 minutes
All independent testing agencies provide which services?
a. Identify ingredient forms and amounts
b. Effectiveness of the supplement
c. Annual audits of the supplement companies to ensure compliance to Good Manufacturing Practices
d. Determining legality of anabolic steroids
a. Identify ingredient forms and amounts
What is the potential value of consuming essential amino acids?
a. Maximizing recovery through glycogen replenishment
b. Maximizing muscle protein synthesis and reducing soreness
c. Reducing cortisol levels
d. No benefit
b. Maximizing muscle protein synthesis and reducing soreness
Which term refers to the synthesizing of amino acids into skeletal muscle tissue?
a. Muscle protein synthesis
b. Muscle hypertrophy
c. Protein balance
d. Essential amino acids
a. Muscle protein synthesis
The Food & Drug Administration’s role in the manufacturing of supplements includes which of the following?
a. Maintaining a database of supplements found to be contaminated with illegal drugs and prescription medication
b. Screening of all dietary supplements for banned substances, illegal drugs, and prescription drugs
c. Review of label claims by supplement manufacturers for accuracy and truthfulness
d. Mandatory annual audits of supplement manufacturers
a. Maintaining a database of supplements found to be contaminated with illegal drugs and prescription medication
What is the usefulness of a multivitamin and mineral formula?
a. They can help meet recommended intakes and avoiding common insufficiencies.
b. They fill the needs of special populations only.
c. They are not particularly useful for anyone.
d. They make up for poor food choices.
a. They can help meet recommended intakes and avoiding common insufficiencies.
Which factor indicates a supplement is likely ineffective?
a. The dosage on the label matches what was used in well-designed research studies.
b. A systematic review and meta-analysis of the supplement ingredient(s) is available.
c. The dosage on the label does not match what was used in well-designed research studies.
d. The seal of a third party testing agency is present to verify the supplement contents match the label.
c. The dosage on the label does not match what was used in well-designed research studies.
What does a complete protein refer to?
Protein with all essential amino acids
What is the recommended daily protein amount to help most exercisers build and maintain muscle tissue?
1.2-2.2g/kg of body weight per day
What are essential amino acids?
Amino acids that must be obtained from the diet
