Nutrition Questions

Module 3 Assignment CISSN Study Questions – Supplementation



What effect does BCAA plus Taurine supplementation have on exercise-induced DOMS?



What is the main difference between whey protein concentrate, whey protein isolate and whey protein hydrolysate?



What effect does ATP supplementation have on blood flow?



What are cellular mechanisms governing the ergogenic benefits of beta-alanine, creatine, caffeine and protein (vis a vis nutrient timing)?



What is EGCG?



What are the effects of quercetin on exercise?



What is the primary active ingredient of Bitter Orange or Citrus Aurantium?



What is the required dose for beta-alanine (to achieve an ergogenic effect)?



Increased insulin sensitivity and improved glucose metabolism are benefits of what supplement?



Supplementation with glutamine and phosphatidylserine is used to counteract the effects of which catabolic hormone?



What population sees the greatest effect from beta-hydroxy-beta- methylbutyrate (HMB) supplementation?



What are functions of alpha-hydroxy-isocaproic acid supplementation?



What are the effects of supplementation with oat bran on muscle glycogen?



Know these terms: placebo-controlled and double-blind.

Know the functions of glutamine.



What are the effects of pre-exercise bicarbonate loading?



Are the following true or false regarding HMB supplementation?

  • Currently, two forms of HMB have been used: Calcium HMB (HMB-Ca) and a free acid form of HMB (HMB-FA). HMB-FA may increase plasma absorption and retention of HMB to a greater extent than HMB-CA.
  • HMB has been demonstrated to increase LBM and functionality in elderly, sedentary populations



What is HMB? Effects on LBM?



Which supplement(s) improves buffering capacity during intense exercise?



What are the metabolic effects of vanadyl sulfate?



Know these terms: ergogenic aid, exergonic reaction and endergonic reaction



What is phosphatidylserine and what are its purported ergogenic effects?



What is GPLC? What effect does it seem to have on exercise metabolism and performance



What is L-carnitine?



Is caffeine banned by the International Olympic Committee? Creatine? Whey protein?



What body systems are affected by supplementation with omega-3 rich fish oils?



What is/are the mechanism(s) for caffeine’s ergogenic effect during exercise?



What is the relationship of anabolic steroid use to plasma lipids? (see publication by Bhasin et al.)

What are the effects of creatine supplementation?



What is beta-alanine and what does it do when ingested during intense training?



Compare/contrast creatine monohydrate and creatine ethyl ester.



What does pre-exercise ingestion of glycerol do?



What dose of creatine, after creating loading, will maintain elevated creatine levels for 28 days?



What effect does betaine supplementation have on exercise performance?



What is HICA and what are the effects of its supplementation for a period of 4 weeks?



What are the effects of L-alanyl-L-glutamine supplementation on time-to- exhaustion and dehydration stress?



What effect does supplementing with WPI have on muscle damage?



Regarding energy drinks (ED), are the following true or false?

  • The primary ergogenic nutrients in most ED and ES appear to be carbohydrate and/or caffeine.
  • The ergogenic value of caffeine on mental and physical performance has been well established but the potential additive benefits of other nutrients contained in ED and ES remains to be determined.
  • Consuming ED 10-60 minutes before exercise can improve mental focus, alertness, anaerobic performance, and/or endurance performance.



Based on recent studies, which vitamin shows evidence of positively affecting muscle function? Hint: sunshine



What is a waxy maize starch and what effect does it have on blood glucose?


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