Supplements

Question 1

Something that improves either physical or mental performance

Answer 1

Ergogenic aid

Question 2

Current standards of practice set forth by the US Food and Drug Manufacturers for dietary supplement manufactures

Answer 2

Current Good Manufacturing Practices (cGMP)

Question 3

Human subjects, control groups, randomization of supplements and placebo, measurements of relevant outcomes, and control of confounding variables are elements of a __________.

Answer 3

well-designed clinical trial

Question 4

Low consumption of _______ may result in negative mood, impaired focus and attention span, general fatigue, and lowered capacity to fight infections. Also elevates risks for chronic and age-related diseases

Answer 4

Micronutrients

Question 5

The use of a daily ______ and ______ to avoid common insufficiencies and meet recommended intakes based on age, gender, and life stage appears to be an effective nutritional strategy.

Answer 5

multivitamin, mineral

Question 6

Regenerates intracellular ATP stores via phosphocreatine system during high-intensity activity

Answer 6

Creatine monohydrate

Question 7

Increasing muscular stores and enhancing muscle mass in conjunction with resistance training are a result of _______ supplementation. Also causes increases in water retention and muscle mass.

Answer 7

Creatine monohydrate

Question 8

Co-ingesting ______ with creatine monohydrate increases uptake and muscular retention

Answer 8

Carbohydrate

Question 9

Protein sources considered to be __________ are superior for supporting training outcomes such as muscle hypertrophy, fat loss, and enhanced recovery.

Answer 9

high-quality

Question 10

_____ is stimulated with protein ingestion and remains elevated for 3-4 hours.

Answer 10

Muscle protein synthesis (MPS)

Question 11

The primary trigger of muscle protein synthesis

Answer 11

Leucine

Question 12

Whey protein supplement has ___% of leucine content. Casein protein supplement has ___% of leucine content.

Answer 12

11%, 9.3%

Question 13

Whey is available in three main forms: concentrate, ______, and hydrolysate

Answer 13

Isolate

Question 14

Whey concentrate is about ___% protein with small amounts of carbs, fat, and lactose

Answer 14

80%

Question 15

Whey isolate is about ___% protein with bioactive compounds, fat, and carbs removed

Answer 15

90%

Question 16

Whey hydrolysate contains shorter amino acid chains, purportedly enhancing ______ and _________

Answer 16

Digestion and absorption

Question 17

Casein protein contains less leucine and is insoluble in acid, forming clots in stomach acid and leading to slower _______ and _______

Answer 17

Digestion and absorption

Question 18

There is potential benefit from ingestion of protein prior to sleep for enhancing ________ and exercise-induced outcomes

Answer 18

MPS

Question 19

Soy protein is shown to be inferior to whey and casein due to lower leucine content, fewer essential aminos, and lower ______

Answer 19

bioavailablity

Question 20

Trained athletes restricting _______ may benefit from more protein supplementation to preserve muscle and promote fat loss

Answer 20

calories

Question 21

Consuming 6-15 grams of EAAs with 1.7-3.5 grams of leucine may maximize ____ and reduce muscle soreness. Particularly helpful for those restricting calories while maintaining muscle tissue and with lower protein intakes

Answer 21

MPS

Question 22

When following proper creatine monohydrate supplementation strategies, muscular creatine stores increase by _____%

Answer 22

20-40 %

Question 23

_____ stimulates the nervous system and has been shown to increase daily energy expenditure, decrease energy intake, reduce perceived-effort-level of exercise, and improve feelings of energy and alertness

Answer 23

Caffeine

Question 24

Decreased sense of effort and increase in physical performance are an apparent benefit to _______ ingestion

Answer 24

Caffeine

Question 25

Adult intake of caffeine up to ______ milligrams per day appears to be safe in healthy individuals

Answer 25

400-500

Question 26

Because half-life of caffeine is ____ hours, increase sleep latency may occur if taken late in the day

Answer 26

5-6

Question 27

Doses of caffeine higher than _____ milligrams per day may result in jitteriness, insomnia, and upset stomach

Answer 27

500

Question 28

_______ may have a slight positive impact on energy expenditure, appetite and food intake when consumed in 2- to 4-milligram doses before meals

Answer 28

Capsaicin

Question 29

The use of protein-rich _____ has been shown to improve weight-loss success, body composition, and maintenance of a healthy body weight

Answer 29

meal replacement

Question 30

The ability to train more intensely and with greater workloads over time enables users to improve muscular power, strength, and lean _____

Answer 30

mass

Question 31

Reduces fatigue during high-intensity exercise by buffering drop in pH due to hydrogen ions that are produced when glycogen is broken down to lactic acid

Answer 31

Beta alanine

Question 32

_________ lowers blood acidity during intense activity lasting 1-10 minutes

Answer 32

Sodium bicarbonate

Question 33

________ grams of leucine is required to stimulate MPS

Answer 33

1.7-3.5

Question 34

The synthesizing of amino acids into skeletal muscle tissue is _______

Answer 34

Muscle protein synthesis