Meal Planning & Supplement Strategies Flashcards

A supplement label claims 'proprietary blend – 1,500 mg.' What is the main concern with this labeling practice?

Answer: Individual ingredient amounts are hidden, making efficacy and safety assessment impossible

Proprietary blends list only the total dose, not individual ingredient amounts, preventing consumers from verifying effective dosing.

For a client in a caloric deficit aiming to preserve lean mass, which macronutrient distribution approach is most supported by evidence?

Answer: High protein (2.3–3.1 g/kg LBM), moderate carbs, lower fat

Research supports protein intakes of 2.3–3.1 g/kg of lean body mass during a deficit to preserve muscle tissue.

What does the glycemic index (GI) specifically measure?

Answer: Rate at which blood glucose rises relative to pure glucose after consuming a standard 50 g carbohydrate portion

GI ranks foods from 0–100 based on how quickly a 50 g carbohydrate portion raises blood glucose compared to a glucose reference.

Which omega-3 fatty acids are found directly in fatty fish and are most biologically active in humans?

Answer: EPA and DHA

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) from marine sources are the active omega-3s used directly by human cells.

A client wants to use intermittent fasting (16:8 protocol) while building muscle. What is the primary nutritional challenge?

Answer: Difficulty reaching daily protein targets in a compressed eating window

Condensing sufficient calories and especially protein into an 8-hour window to support hypertrophy can be challenging for many individuals.

What is the recommended minimum daily fluid intake guideline per the ISSA framework for active adults under normal conditions?

Answer: 8–10 cups (2–2.5 L)

ISSA and general health guidelines recommend at least 8–10 cups (2–2.5 L) daily for active adults, with more needed based on sweat loss.

Zinc supplementation is commonly recommended to support which physiological process relevant to athletic performance?

Answer: Supporting testosterone production and immune function

Zinc plays a critical role in testosterone synthesis and immune defense, both of which can be compromised in hard-training athletes.