Supplements and Ergogenic Aids Flashcards

A sports dietitian is advising an athlete about caffeine timing before competition. What is the recommended timing of caffeine ingestion for peak ergogenic effect?

Answer: 30–60 minutes before exercise

Caffeine reaches peak plasma concentration approximately 30–60 minutes after ingestion, making this the optimal window for ergogenic benefit before competition.

Which supplement has been shown to reduce delayed-onset muscle soreness (DOMS) and exercise-induced muscle damage through its antioxidant and anti-inflammatory properties?

Answer: Tart cherry juice

Tart cherry juice contains anthocyanins and other polyphenols that have demonstrated significant reductions in DOMS and markers of muscle damage in multiple trials.

A tennis player reports taking a supplement labeled 'proprietary blend' that claims to enhance focus. What is the PRIMARY concern with proprietary blends on supplement labels?

Answer: The amounts of individual ingredients are not disclosed, making safety and efficacy assessment impossible

Proprietary blend labeling only requires listing ingredients but not individual amounts, preventing athletes and practitioners from assessing actual doses, safety, or efficacy.

Glutamine supplementation is frequently marketed to athletes for immune support. What does current evidence indicate about glutamine and immune function in athletes?

Answer: Evidence is equivocal, with benefits primarily seen in athletes with clinically depleted plasma glutamine

Research shows inconsistent results for glutamine on immune outcomes in athletes, with the most plausible benefit in those experiencing plasma glutamine depletion from very high training loads.

An athlete asks about phosphatidylserine (PS) as an ergogenic aid. Which physiological mechanism is most associated with its proposed benefits in sport?

Answer: Attenuating exercise-induced cortisol rise and supporting cognitive recovery

Phosphatidylserine has been shown to attenuate the cortisol response to exercise stress and may support cognitive function during and after intense training.

What distinguishes NSF Certified for Sport from a standard NSF certification on a dietary supplement?

Answer: NSF Certified for Sport tests for banned substances specific to athletic competitions

NSF Certified for Sport specifically tests for over 270 banned substances on athletic prohibited lists, as well as label accuracy and contaminants, providing extra assurance for competitive athletes.

A sports dietitian is counseling a vegan athlete concerned about carnitine status. What is the most accurate statement about carnitine in vegan athletes?

Answer: The body can synthesize carnitine from lysine and methionine, so deficiency is rare in healthy vegans

Carnitine is synthesized endogenously from lysine and methionine, so healthy vegan athletes with adequate protein intake rarely develop clinical deficiency.