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