Meal Planning & Supplement Strategies Flashcards

A competitive cyclist wants to reduce body fat while maintaining power output. Which meal timing strategy best supports this dual goal?

Answer: Carbohydrate periodization — higher carbs on training days, lower on rest days

Carbohydrate periodization aligns higher carb intake with high-demand training days to fuel performance while creating a net deficit on rest days.

Beta-alanine supplementation improves performance primarily by increasing muscle concentrations of which compound?

Answer: Carnosine

Beta-alanine is a precursor to carnosine, an intramuscular buffer that delays acidosis during high-intensity exercise.

When counseling a client about protein shakes, which factor is most important in determining protein quality?

Answer: Digestible indispensable amino acid score (DIAAS)

DIAAS measures protein digestibility and essential amino acid content relative to human requirements, making it the gold-standard quality metric.

A client's food log shows consistent undereating of iron-rich foods. As an ISSA nutritionist, what is your appropriate scope-of-practice response?

Answer: Recommend iron-rich food sources and refer to a physician for deficiency testing

Nutritionists advise on food sources and refer medical concerns (deficiency diagnosis/treatment) to licensed healthcare providers.

What is the primary ergogenic mechanism of caffeine during endurance exercise?

Answer: Blocks adenosine receptors, reducing perception of fatigue

Caffeine competes with adenosine at its receptors in the brain, blunting the fatigue signal and increasing alertness and pain tolerance.

Which meal planning approach is most appropriate for a client with Type 2 diabetes who is also a recreational weightlifter?

Answer: Controlled carbohydrate intake with adequate protein and strategic pre/post-workout carbs

Managing blood glucose with controlled carb intake while using strategic peri-workout carbs supports both glycemic control and training performance.

A supplement is labeled 'third-party tested.' Which of the following certifications is most recognized for verifying that a supplement is free of banned substances for athletes?

Answer: NSF Certified for Sport

NSF Certified for Sport specifically tests for substances banned by major athletic organizations and verifies label accuracy for athletes.