Supplements

Question 1

Current Good Manufacturing Practices (cGMP)

Answer 1

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

Question 2

Maslow’s Hierarchy of Needs

Answer 2

1. meet daily energy needs for healthy living
2. meet daily protein needs for desired outcome
3. tailor energy intake for specific goals
4. identify gaps in diet and meet micro-nutrient standards
5. implement ergogenic strategies for specific goals

Question 3

Maslow’s Hierarchy of Needs

Answer 3

1. meet daily energy needs for healthy living
2. meet daily protein needs for desired outcome
3. tailor energy intake for specific goals
4. identify gaps in diet and meet micro-nutrient standards
5. implement ergogenic strategies for specific goals

Question 4

Muscle-Gain Supplements with Strong Evidence

Answer 4

-protein
-creatine monohydrate
-essential amino acids

Question 5

Muscle-Gain Supplements with Moderate Evidence

Answer 5

-BCAAs
-HMB
-Phosphatidic acid

Question 6

Muscle-Gain Supplements with Weak Evidence

Answer 6

-Arginine
-Glutamine
-ATP
-Alpha-ketoglutarate
-Prohormones

Question 7

where is Creatine monohydrate synthesized?

Answer 7

it is synthesized endogenously in the liver and kidneys from amino acids and is stored primarily in muscle tissue

Question 8

role of creatine monohydrate

Answer 8

regenerate intracellular ATP stores via the phosphocreatine system during high-intensity activity

Question 9

Protein Balance

Answer 9

The net result of protein synthesis and breakdown.

Question 10

Anabolic Resistance

Answer 10

A blunted muscle synthesis response to resistance training, amino acids, and protein – observed more in older adults than younger populations.

Question 11

Leucine

Answer 11

An essential and branched chain amino acid, identified as the initiator of muscle protein synthesis.

Question 12

whey comprises ____% of the protein content of milk

Answer 12

20%

Question 13

casein comprises ____% of the protein content of milk

Answer 13

80%

Question 14

what protein source has the highest amount of leucine?

Answer 14

whey

Question 15

3 main forms of whey

Answer 15

concentrate, isolate, and hydrolysate

Question 16

Whey protein concentrate

Answer 16

-the liquid fraction of milk and is typically about 80% protein with small amounts of carbohydrates, fat, and lactose.
-contains bioactive ingredients such as beta lactoglobulin, alpha lactalbumin, and lactoferrin, which play a role in immune system function and is, therefore, less refined than the isolate form

Question 17

Whey protein isolate

Answer 17

contains a higher portion of protein by weight (90%) and is a result of additional filtration of whey concentrate, during which the bioactive compounds, fat, and carbohydrates are removed.

Question 18

Whey protein hydrolysate

Answer 18

contains shorter amino acid chains (peptides), which are formed by adding enzymes to either whey concentrate or isolate, purportedly enhancing digestion and absorption.
-most expensive

Question 19

why does casein stimulate less muscle growth than whey?

Answer 19

it contains less leucine and is insoluble in acid, forming clots in the stomach acid, thereby leading to slower digestion and absorption

Question 20

why does soy protein stimulate less muscle growth than whey and casein?

Answer 20

-lower leucine content
- fewer essential amino acids
-lower bioavailability

Question 21

To maximize MPS and hypertrophy, consume four meals with _______________________ of body weight per meal of high-quality protein.

Answer 21

0.2 to 0.25 g/lb (0.4 to 0.55 g/kg)

Question 22

A pre-bedtime protein dose of _______ grams may help maximize MPS during sleeping hours.

Answer 22

30 to 40

Question 23

essential amino acids (EAAs) list

Answer 23

-Leucine
-Histidine
-Phenylalanine
-Isoleucine
-Lysine
-Threonine
-Valine
-Methionine
-Tryptophan

Question 24

the consumption of EAAs has potential value for enhancing muscle protein synthesis when ___ to ____ grams are consumed before, after, or during exercise

Answer 24

6 to 12 grams

Question 25

Consuming __ to __ grams of essential amino acids with ___ to ___ grams of leucine may maximize MPS and reduce muscle soreness.

Answer 25

6 to 15 grams EAAs, 1.7 to 3.5 grams leucine

Question 26

15 grams of _________ combined with 30 grams of ______________ consumed in between normal meals resulted in a greater anabolic effect than similar amounts of EAAs from a whole food source

Answer 26

Essential Amino Acids, Carbohydrates

Question 27

HMB (Hydroxy-Methylbutyrate)

Answer 27

byproduct of the essential branched chain amino acid, leucine, identified as the primary initiator of muscle protein synthesis.

Question 28

effects of HMB

Answer 28

-may reduce markers of muscle damage -enhance strength -enhance muscle mass

Question 29

When following a proper creatine monohydrate supplementation strategy, what percentage increase of muscular creatine stores has been demonstrated through research?

Answer 29

20-40%

Question 30

a moderate dose of caffeine is around ___ to _____ milligrams of caffeine per kilogram of your body weight.

Answer 30

3 to 4 mg

Question 31

caffeine anhydrous

Answer 31

caffeine synthesized in labs

Question 32

Using a moderate caffeine dose of 4 milligrams/kilograms of body weight from coffee, significant increases in resting metabolic rate (RMR) ranging from _____ to ____% were observed in normal-weight and obese individuals

Answer 32

4.9 to 12%

Question 33

effects of green tea extract and caffeine

Answer 33

increase metabolism and fat oxidation and to modestly boost weight loss and reduce waist circumference

Question 34

half life of caffeine

Answer 34

5 to 6 hours

Question 35

P-synephrine

Answer 35

-the active ingredient extracted from bitter Seville orange - structurally similar to ephedrine and is often marketed as an ephedra-free fat-loss aid due to its apparent stimulatory effect on the central nervous system, energy expenditure, and mild suppression of appetite -not reccomended

Question 36

Capsaicin

Answer 36

-one of five naturally present capsaicinoids in red chili peppers - a natural weight control due to its ability to stimulate thermogenesis, increase body temperature, and decrease food intake

Question 37

Capsaicin may have a slight positive impact on energy expenditure, appetite, and food intake when consumed in ___ to ______milligram doses before meals.

Answer 37

2 to 4 mg

Question 38

Phaseolus vulgaris

Answer 38

-extracted from white kidney bean - inhibits the action of the digestive enzyme amylase, thus, interfering with the digestion of and absorption of carbohydrates and potentially preventing absorption -may improve weight loss over a 12 week period

Question 39

Chitosan

Answer 39

-fat blocker supplement manufactured from shellfish -can prevent absorption of dietary fat by binding to it in the intestinal tract

Question 40

linoleic acid (CLA), L-carnitine, chromium, green coffee bean extract, and hydroxycitric acid or HCA (garcinia cambogia) are supplements with ______ evidence

Answer 40

little to no evidence

Question 41

What is considered to be the highest safe moderate dose of caffeine for healthy adults?

Answer 41

400-500 mg daily

Question 42

BCAAs have ________ evidence

Answer 42

mixed/moderate

Question 43

Carbohydrate/Protein Shakes have _______ evidence

Answer 43

mixed/moderate

Question 44

which performance supplements are banned?

Answer 44

-ephedrine (for weight loss) -Androstenedione -Dimethylamylamine (DMAA) -1,3-dimethybutylamine (DMBA)

Question 45

Citrulline has _____ evidence

Answer 45

mixed/moderate

Question 46

Glycerol has _____ evidence

Answer 46

mixed/moderate

Question 47

Deer Antler Velvet has _____ evidence

Answer 47

weak

Question 48

MCTs have ______ evidence

Answer 48

weak

Question 49

Nitrate has _____ evidence

Answer 49

mixed/moderate

Question 50

Quercetin has _____ evidence

Answer 50

mixed/moderate

Question 51

taurine has ______ evidence

Answer 51

mixed/moderate

Question 52

Ribose has _____ evidence

Answer 52

weak

Question 53

some performance enhancing supplements with strong evidence are

Answer 53

creatine monohydrate, caffeine, beta alanine, and sodium bicarbonate

Question 54

why does caffeine give you mental clarity?

Answer 54

it blocks adenosine receptors

Question 55

Beta alanine

Answer 55

-a nonessential amino acid naturally present in animal meats and produced in the liver. -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

Question 56

paresthesia

Answer 56

skin tingling

Question 57

typical use of beta alanine supplement

Answer 57

typical use includes a 2- to 4-week loading phase using 4 to 6 grams daily in divided doses

Question 58

Sodium bicarbonate

Answer 58

-baking soda -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

Question 59

typical use of sodium bicarbonate

Answer 59

Typical use includes single doses of 0.2 to 0.4 gram/kilogram body weight taken 1 to 2.5 hours before exercise or split doses over 3 hours

Question 60

What physiological effect is seen in the body after supplementing with beta alanine?

Answer 60

Increased carnosine in skeletal muscle

Question 61

How does sodium bicarbonate supplementation enhance athletic performance?

Answer 61

Lowers blood acidity during intense activity lasting 1 to 10 minutes

Question 62

For what type of activities would beta alanine be beneficial?

Answer 62

High-intensity exercise lasting 30 seconds to 10 minutes

Question 63

Which of the following is the recommended daily protein amount to help most exercisers build and maintain muscle tissue?

Answer 63

1.2-2.2 g/kg of body weight per day