Bodybuilding Bodybuilding Supplementation 1 — Questions and Answers
Question 1: What is the most researched and proven sports supplement for increasing muscular strength and size?
- Glutamine
- Creatine monohydrate (Correct answer)
- HMB
- Collagen protein
Correct answer: Creatine monohydrate
Creatine monohydrate has decades of research confirming its effectiveness for increasing strength, power, and muscle mass.
Question 2: What does BCAAs stand for in the supplement industry?
- Basic Carbohydrate Amino Acids
- Branched-Chain Amino Acids (Correct answer)
- Body-Cell Anabolic Agents
- Beta-Carotene Acid Supplements
Correct answer: Branched-Chain Amino Acids
BCAAs (Branched-Chain Amino Acids) consist of leucine, isoleucine, and valine, which are essential for muscle protein synthesis.
Question 3: Which stimulant is the most common active ingredient in pre-workout supplements?
- Taurine
- Caffeine (Correct answer)
- Beta-alanine
- Citrulline malate
Correct answer: Caffeine
Caffeine is the primary stimulant in most pre-workouts, enhancing focus, endurance, and performance.
Question 4: What sensation does beta-alanine cause that is commonly experienced after taking pre-workout supplements?
- Drowsiness
- Paresthesia (tingling/flushing of the skin) (Correct answer)
- Nausea
- Muscle cramps
Correct answer: Paresthesia (tingling/flushing of the skin)
Beta-alanine causes a harmless tingling sensation called paresthesia due to its effect on nerve receptors in the skin.
Question 5: What is the primary benefit of whey protein compared to casein protein for post-workout recovery?
- Whey digests slowly for sustained amino acid release
- Whey digests quickly for a rapid spike in amino acids (Correct answer)
- Whey contains more calories per serving
- Whey contains more fat for hormone production
Correct answer: Whey digests quickly for a rapid spike in amino acids
Whey protein is fast-digesting, rapidly delivering amino acids to muscles after training for quicker recovery.
Question 6: What is the typical recommended loading dose of creatine monohydrate per day during a loading phase?
- 5 grams per day
- 20 grams per day (split into 4 doses) (Correct answer)
- 50 grams per day
- 1 gram per day
Correct answer: 20 grams per day (split into 4 doses)
A creatine loading phase typically involves 20 grams per day split into 4–5 doses over 5–7 days to saturate muscle stores quickly.
Bodybuilding Bodybuilding Supplementation 1
What is the most researched and proven sports supplement for increasing muscular strength and size?