CSSD Supplements and Ergogenic Aids 3 — Questions and Answers
Question 1: A sports dietitian is advising an athlete about caffeine timing before competition. What is the recommended timing of caffeine ingestion for peak ergogenic effect?
- 15 minutes before exercise
- 30–60 minutes before exercise (Correct answer)
- 2 hours before exercise
- Immediately upon waking on race day
Correct 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.
Question 2: Which supplement has been shown to reduce delayed-onset muscle soreness (DOMS) and exercise-induced muscle damage through its antioxidant and anti-inflammatory properties?
- Tart cherry juice (Correct answer)
- Glutamine
- Medium-chain triglycerides
- Ribose
Correct 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.
Question 3: 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?
- Proprietary blends are always more effective than single-ingredient products
- The amounts of individual ingredients are not disclosed, making safety and efficacy assessment impossible (Correct answer)
- Proprietary blends are automatically reviewed and approved by the FDA
- Proprietary blends must contain only natural ingredients by law
Correct 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.
Question 4: Glutamine supplementation is frequently marketed to athletes for immune support. What does current evidence indicate about glutamine and immune function in athletes?
- Glutamine consistently reduces upper respiratory tract infections in all athletes
- Evidence is equivocal, with benefits primarily seen in athletes with clinically depleted plasma glutamine (Correct answer)
- Glutamine supplementation is contraindicated during heavy training periods
- Glutamine has no relationship with immune function in any population
Correct 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.
Question 5: An athlete asks about phosphatidylserine (PS) as an ergogenic aid. Which physiological mechanism is most associated with its proposed benefits in sport?
- Increasing maximal aerobic power output
- Attenuating exercise-induced cortisol rise and supporting cognitive recovery (Correct answer)
- Enhancing gastrointestinal absorption of dietary protein
- Directly stimulating muscle protein synthesis
Correct 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.
Question 6: What distinguishes NSF Certified for Sport from a standard NSF certification on a dietary supplement?
- NSF Certified for Sport tests for banned substances specific to athletic competitions (Correct answer)
- Standard NSF certification provides stronger quality assurance than NSF Certified for Sport
- NSF Certified for Sport only certifies products made in the United States
- There is no meaningful difference between the two certifications
Correct 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.
Question 7: A sports dietitian is counseling a vegan athlete concerned about carnitine status. What is the most accurate statement about carnitine in vegan athletes?
- Vegan athletes are always severely carnitine deficient and require supplementation
- The body can synthesize carnitine from lysine and methionine, so deficiency is rare in healthy vegans (Correct answer)
- Carnitine cannot be synthesized endogenously and must be consumed through meat
- Carnitine supplementation consistently improves fat oxidation in vegan endurance athletes
Correct 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.
CSSD Supplements and Ergogenic Aids 3
A sports dietitian is advising an athlete about caffeine timing before competition.
What is the recommended timing of caffeine ingestion for peak ergogenic effect?