Supplements and Ergogenic Aids Flashcards
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A competitive swimmer asks about nitrate supplementation via beetroot juice. What is the proposed primary mechanism for its ergogenic effect?
Answer: Reducing the oxygen cost of exercise by improving mitochondrial efficiency via nitric oxide
Dietary nitrate is reduced to nitric oxide, which improves mitochondrial efficiency and reduces the oxygen cost of submaximal exercise, enhancing endurance performance.
Which thermogenic supplement ingredient has been banned by the FDA due to cardiovascular adverse events and deaths in otherwise healthy individuals?
Answer: Ephedrine (from ephedra)
The FDA banned ephedra-containing dietary supplements in 2004 following reports of serious cardiovascular events and deaths in healthy individuals using them for weight loss or athletic performance.
An athlete is considering rhodiola rosea as an adaptogen. Which outcome does research most consistently support for rhodiola in athletes?
Answer: Modest reductions in perceived exertion and fatigue during prolonged exercise
While evidence is still emerging, rhodiola research most consistently shows modest reductions in perceived effort and fatigue during endurance exercise rather than large performance gains.
A collegiate baseball player asks about using androstenedione ('andro') for improved muscle gains. What is the most accurate counseling point?
Answer: Androstenedione is a banned prohormone that does not reliably increase testosterone and carries significant health risks
Androstenedione is a WADA-prohibited prohormone that research shows does not reliably increase testosterone levels and is associated with adverse effects including reduced HDL cholesterol.
What is the most evidence-based recommendation regarding protein supplement timing for maximizing muscle protein synthesis?
Answer: Distributing protein evenly across 3–4 meals throughout the day is the most important factor, with post-exercise timing playing a supporting role
Current evidence emphasizes that total daily protein intake and even distribution across meals (every 3–4 hours) are more important than rigid post-exercise timing for maximizing muscle protein synthesis.
A female runner asks about iron supplementation to improve her endurance performance. What is the most appropriate initial recommendation?
Answer: Assess iron status via serum ferritin, hemoglobin, and transferrin saturation before recommending supplementation
Iron status must be assessed through appropriate biomarkers before supplementation, as excessive iron can be harmful and supplementation is only beneficial when deficiency or insufficiency is confirmed.
Colostrum is marketed to athletes for immune and recovery benefits. What active components are primarily responsible for these proposed effects?
Answer: Immunoglobulins, growth factors (IGF-1, TGF-β), and lactoferrin
Bovine colostrum's proposed benefits are attributed to its immunoglobulins, growth factors like IGF-1 and TGF-β, and antimicrobial proteins like lactoferrin.