Supplements & Aids

Question 1

Supplements for mass & strength gains

Answer 1

Creatine
Protein
BCAA
Glutamine
Nitric oxide
HMB

Question 2

Creatine is found in

Answer 2

Fish
Poultry
Red meat

Question 3

Creatine monohydrate

Answer 3

Most widely used form of creatine; recommended to cycle on/off over several weeks to maximize effectiveness

Question 4

Creatine

Answer 4

Naturally occurring compound found in muscle that provides high energy phosphate group during intense, short-duration exercise

Question 5

Proposed Mechanism of Action: Creatine

Answer 5

Increased intramuscular creatine & CP content
Greater CP resynthesis
Increased metabolic efficiency
Enhanced training adaptation

Question 6

Creatine performance benefits

Answer 6

Improved strength (20-25%), mass gains & work capacity
Improved quality of training & recovery
No benefit to endurance

Question 7

Supplemental protein can be useful for bodybuilders and high intensity/volume weightlifting up to

Answer 7

2g /kg of bodyweight

Question 8

Protein intake post exercise or before bed reduces likelihood of

Answer 8

Catabolic activity

Question 9

Whey protein

Answer 9

Optimal post exercise protein due to rapid digestion and bioavailability; powerful antioxidants such as glutathione

Question 10

Casein

Answer 10

Optimal before bed due to slower digestion rate; rich in glutamine, reducing catabolism

Question 11

BCAAs include

Answer 11

Valine, leucine & isoleucine; accounts for 33% of protein in muscle

Question 12

If daily protein requirements are met

Answer 12

BCAAs are only useful for long endurance bouts

Question 13

BCAAs serve as

Answer 13

Precursors to muscle building/immunity boosting amino acids glutamine & alanine

Question 14

Appears useful for stress states or immunosuppressed persons

Answer 14

Glutamine

Question 15

Glutamine functions

Answer 15

Limits catabolism/drops in immune function in high volume endurance training
Aids gluconeogenesis when stores are depleted
Increases post exercise stores/recovery

Question 16

For those with coronary heart disease, 6g /day will increase blood flow to heart and improve exercise tolerance

Answer 16

L Arginine

Question 17

L-arginine functions

Answer 17

Aids protein synthesis
Regulates growth hormone levels
Increases O2 delivery to heart
Precursor to NO - vasodilation

Question 18

L-arginine sources

Answer 18

Walnuts
Watermelon
Peanuts
Chocolate
Meat

Question 19

Beta-Hydroxy Beta-methylbutyrate

Answer 19

Metabolite of leucine serving anti-catabolic function
3g /day
Can be useful for previously sedentary adults starting exercise

Question 20

Synthetically produced variants of male sex hormones such as testosterone

Answer 20

Androgenic-anabolic steroids

Question 21

AAS Abuse risks

Answer 21

Aggression, mood swings, anxiety
Severe acne, hair loss
Deepening of voice
Breast development
Heart disease
Shrinkage of testes

Question 22

Weight loss supplement functions

Answer 22

Increase energy expenditure
Change carb metabolism
Suppress appetite
Increase fat metabolism/reduce storage
Limit fat absorption

Question 23

Caffeine

Answer 23

Acts on adenosine receptors; used for weight loss/performance

Question 24

Caffeine (250-700mg) provides

Answer 24

Improved focus/alertness
Reduced fatigue
Improved submaximal endurance effort

Question 25

Ephedra Alkalines

Answer 25

Derived from plant compounds that mimic adrenal hormone activity; promote vasodilation

Question 26

Ephedra is effective for acute weight loss but comes with serious risks

Answer 26

Heart attacks
Hypertension
Tachycardia
Strokes
Psychiatric symptoms
Seizures
GI distress

Question 27

Synephrine (Bitter orange)

Answer 27

Ephedra substitue; little evidence shows effectiveness

Question 28

Conjugated Linoleic Acid (CLA)

Answer 28

Fatty acid found in meat & dairy; may be useful for obese/diseased individuals for weight loss, lean mass retention & diabetes control

Question 29

Green, black & oolong tea contain polyphenols that may:

Answer 29

Reduce fat storage
Suppress fat cell creation
Stimulate lipid oxidation
Reduce inflammation

Question 30

Research does not confirm usefulness of

Answer 30

Polyphenols

Question 31

Prescribed weight loss drugs require

Answer 31

BMI over 30

Question 32

Caffeine overconsumption can lead to

Answer 32

Excessive sweating
Nervousness
Unease/anxiety
Upset stomach/vomiting
Tolerance/dependence on compound

Question 33

Orlistat blocks

Answer 33

Fat absorption by 30%

Question 34

Belviq

Answer 34

Suppresses appetite

Question 35

Contrave

Answer 35

Suppresses addictive cravings

Question 36

Saxenda

Answer 36

Mimics satiety hormones

Question 37

Phentermine

Answer 37

Appetite suppression