Supplements

Question 1

Estimated Average Requirement IEAR)

Answer 1

Avg daily nutrient level estimated to meet the requt of half the healthy individuals who are in a particular life stage and gender group

Question 2

Recommended Dietary Allowance (RDA)

Answer 2

the average daily nutrient intake sufficient to meet requirements of nearly all (97-98%) healthy individuals who are in a particular life stage and gender group.

Question 3

Adequate Intake (AI)

Answer 3

a recommended average daily nutrient intake level, based on observed or experimentally derermined approximations or estimates of nutrient intake that are assumed to be adequate for a group of healthy people - USED WHEN RDA CANNOT BE DETERMINED.

Question 4

Tolerable Upper Intake Level (UL)

Answer 4

The highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group. As intake increases above the UL, the potential risk of adverse health effects increases.

Question 5

Creatine dosing

Answer 5

Load 5-7d @ 20g/d. Maintenance 2-5g/d.

Question 6

Caffeine dosing for ergogenic effects

Answer 6

3-6mg/kg 1 hr before exercise (210-420mg total).