CSSD Supplements and Ergogenic Aids 2

Question 1

A cyclist asks about beta-alanine supplementation. What is the primary mechanism by which beta-alanine improves exercise performance?

Accepted Answer

Increases muscle carnosine levels to buffer hydrogen ions

Answer

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)?

Accepted Answer

DHEA

Answer

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?

Accepted Answer

Oral arginine is largely broken down before reaching circulation, limiting its effect

Answer

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?

Accepted Answer

Untrained individuals beginning a resistance training program

Answer

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?

Accepted Answer

20–25 g/day in 4–5 divided doses for 5–7 days

Answer

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.

(CSSD) Board Certified Specialist in Sports Dietetics Practice Test

(CSSD) Board Certified Specialist in Sports Dietetics Practice Test

CSSD Supplements and Ergogenic Aids 2