CSSD Supplements and Ergogenic Aids 2 — Questions and Answers
Question 1: A cyclist asks about beta-alanine supplementation. What is the primary mechanism by which beta-alanine improves exercise performance?
- Increases ATP resynthesis rate
- Increases muscle carnosine levels to buffer hydrogen ions (Correct answer)
- Enhances oxygen delivery to working muscles
- Stimulates growth hormone release
Correct answer: Increases muscle carnosine levels to buffer hydrogen ions
Beta-alanine is a precursor to carnosine, which buffers intracellular hydrogen ions produced during high-intensity exercise, delaying fatigue.
Question 2: Which dietary supplement is classified as a prohormone and is banned by most major sports governing bodies, including the World Anti-Doping Agency (WADA)?
- DHEA (Correct answer)
- Beta-alanine
- Creatine monohydrate
- HMB (beta-hydroxy-beta-methylbutyrate)
Correct answer: DHEA
DHEA (dehydroepiandrosterone) is a prohormone that can be converted to androgens and is prohibited by WADA and most sports organizations.
Question 3: An athlete reports taking 6 grams of arginine daily to boost nitric oxide production. What does current evidence suggest about this practice?
- Arginine supplementation reliably increases NO and enhances performance
- Oral arginine is largely broken down before reaching circulation, limiting its effect (Correct answer)
- Arginine improves endurance but not strength performance
- Arginine should only be taken post-exercise to be effective
Correct answer: Oral arginine is largely broken down before reaching circulation, limiting its effect
Oral arginine undergoes significant first-pass metabolism in the intestine and liver, limiting its bioavailability and effectiveness for nitric oxide production.
Question 4: A strength athlete wants to use HMB (beta-hydroxy-beta-methylbutyrate). Based on the current evidence, which population is most likely to benefit from HMB supplementation?
- Elite trained athletes seeking marginal performance gains
- Untrained individuals beginning a resistance training program (Correct answer)
- Endurance athletes during peak training weeks
- Athletes consuming very high protein diets (>2.5g/kg/day)
Correct answer: Untrained individuals beginning a resistance training program
HMB shows the most consistent benefits in untrained or previously sedentary individuals, with effects diminishing in well-trained athletes.
Question 5: What is the recommended loading phase dose for creatine monohydrate to rapidly saturate muscle stores?
- 3–5 g/day for 28 days
- 10–15 g/day for 3 days
- 20–25 g/day in 4–5 divided doses for 5–7 days (Correct answer)
- 50 g as a single daily dose for 3 days
Correct answer: 20–25 g/day in 4–5 divided doses for 5–7 days
The standard loading protocol is approximately 20–25 g/day divided into 4–5 doses over 5–7 days, followed by a 3–5 g/day maintenance dose.
Question 6: An athlete with a known seizure disorder asks about using ginkgo biloba as a cognitive ergogenic aid. What is the most important consideration?
- Ginkgo biloba has no interactions with seizure medications
- Ginkgo biloba may lower the seizure threshold and interact with anticonvulsant medications (Correct answer)
- Ginkgo biloba is contraindicated only for athletes over 40 years old
- Ginkgo biloba improves athletic performance regardless of health status
Correct answer: Ginkgo biloba may lower the seizure threshold and interact with anticonvulsant medications
Ginkgo biloba may lower seizure threshold and has known interactions with anticonvulsant medications, making it a significant safety concern for athletes with seizure disorders.
Question 7: Which statement best describes the role of sodium bicarbonate as an ergogenic aid?
- It increases maximal oxygen uptake during endurance events
- It acts as an extracellular buffer, improving performance in high-intensity efforts lasting 1–7 minutes (Correct answer)
- It stimulates glycogen resynthesis post-exercise
- It enhances fat oxidation during prolonged exercise
Correct answer: It acts as an extracellular buffer, improving performance in high-intensity efforts lasting 1–7 minutes
Sodium bicarbonate increases extracellular buffering capacity, facilitating efflux of lactate and H+ from muscle cells, most beneficial for high-intensity exercise of 1–7 minutes.
CSSD Supplements and Ergogenic Aids 2
A cyclist asks about beta-alanine supplementation.
What is the primary mechanism by which beta-alanine improves exercise performance?