CSSD Supplements and Ergogenic Aids 4

Question 1

A competitive swimmer asks about nitrate supplementation via beetroot juice. What is the proposed primary mechanism for its ergogenic effect?

Accepted Answer

Reducing the oxygen cost of exercise by improving mitochondrial efficiency via nitric oxide

Answer

Dietary nitrate is reduced to nitric oxide, which improves mitochondrial efficiency and reduces the oxygen cost of submaximal exercise, enhancing endurance performance.

Question 2

Which thermogenic supplement ingredient has been banned by the FDA due to cardiovascular adverse events and deaths in otherwise healthy individuals?

Accepted Answer

Ephedrine (from ephedra)

Answer

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.

Question 3

An athlete is considering rhodiola rosea as an adaptogen. Which outcome does research most consistently support for rhodiola in athletes?

Accepted Answer

Modest reductions in perceived exertion and fatigue during prolonged exercise

Answer

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.

Question 4

A collegiate baseball player asks about using androstenedione ('andro') for improved muscle gains. What is the most accurate counseling point?

Accepted Answer

Androstenedione is a banned prohormone that does not reliably increase testosterone and carries significant health risks

Answer

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.

Question 5

What is the most evidence-based recommendation regarding protein supplement timing for maximizing muscle protein synthesis?

Accepted Answer

Distributing protein evenly across 3–4 meals throughout the day is the most important factor, with post-exercise timing playing a supporting role

Answer

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.

(CSSD) Board Certified Specialist in Sports Dietetics Practice Test

(CSSD) Board Certified Specialist in Sports Dietetics Practice Test

CSSD Supplements and Ergogenic Aids 4