CSSD Supplements and Ergogenic Aids 3

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?

Accepted Answer

30–60 minutes before exercise

Answer

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?

Accepted Answer

Tart cherry juice

Answer

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?

Accepted Answer

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

Answer

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?

Accepted Answer

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

Answer

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?

Accepted Answer

Attenuating exercise-induced cortisol rise and supporting cognitive recovery

Answer

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

(CSSD) Board Certified Specialist in Sports Dietetics Practice Test

(CSSD) Board Certified Specialist in Sports Dietetics Practice Test

CSSD Supplements and Ergogenic Aids 3