Meal Planning & Supplement Strategies Flashcards

A client reports GI distress when taking creatine monohydrate. Which alternative form is generally better tolerated?

Answer: Creatine HCl

Creatine HCl is more soluble and requires a smaller dose, making it easier on the digestive system.

When designing a meal plan for a vegetarian endurance athlete, which amino acid is most likely to be limiting?

Answer: Lysine

Lysine is the most commonly limiting amino acid in plant-based diets because grains are poor sources.

What is the primary purpose of the 'loading phase' in a creatine supplementation protocol?

Answer: To saturate muscle phosphocreatine stores rapidly

Loading (20 g/day for 5–7 days) rapidly saturates muscle creatine stores compared to the slower maintenance approach.

A fat-loss client eats 4 meals per day. How should total daily protein be distributed across meals to maximize muscle protein synthesis?

Answer: Evenly distribute ~25–40 g per meal

Evenly distributed protein doses (~25–40 g) maximize leucine-driven MPS stimulation at each meal throughout the day.

Which vitamin is most often recommended alongside calcium supplementation to enhance absorption?

Answer: Vitamin D

Vitamin D upregulates intestinal calcium transport proteins, significantly improving calcium absorption.

An ISSA nutritionist is designing a pre-game meal for a soccer player playing at 7 PM. When should this meal ideally be consumed?

Answer: 3–4 hours before

A pre-event meal 3–4 hours prior allows adequate digestion and sustained blood glucose without GI discomfort during play.

Which of the following best describes 'nutrient timing' in the context of resistance training?

Answer: Strategically consuming nutrients before, during, and after exercise to optimize performance and recovery

Nutrient timing involves deliberately scheduling macro intake around training to enhance performance, muscle protein synthesis, and glycogen replenishment.