Meal Planning & Supplement Strategies Flashcards

A client wants to reduce bloating from whey protein. Which alternative protein source would be most appropriate?

Answer: Egg white protein

Egg white protein is lactose-free and highly digestible, making it a suitable alternative for clients who experience dairy-related GI symptoms.

In meal planning, what does 'energy availability' refer to?

Answer: Dietary energy remaining after accounting for exercise energy expenditure, relative to fat-free mass

Energy availability = (dietary intake – exercise energy expenditure) ÷ fat-free mass, and values below 30 kcal/kg FFM indicate low energy availability (LEA).

Which of the following is an evidence-based dose of vitamin D3 for athletes who are deficient (serum 25-OH-D < 20 ng/mL)?

Answer: 4,000–5,000 IU/day for replenishment

Correcting deficiency typically requires 4,000–5,000 IU/day under medical supervision until levels normalize, far above maintenance doses.

When creating a supplement stack, what is the main concern with combining high-dose vitamin E with blood-thinning medications?

Answer: High-dose vitamin E has anticoagulant properties that can potentiate bleeding risk

Vitamin E at high doses inhibits platelet aggregation and can amplify the anticoagulant effect of drugs like warfarin, increasing bleeding risk.

A 70 kg recreational bodybuilder aims to gain lean mass. Using ISSA guidelines, what approximate daily caloric surplus is recommended?

Answer: 250–500 kcal above maintenance

A moderate surplus of 250–500 kcal/day supports lean muscle gain while minimizing excess fat accumulation.

What is the role of phosphatidylserine (PS) as a sports supplement?

Answer: May blunt exercise-induced cortisol rise and support cognitive function under stress

Phosphatidylserine supplementation has been shown to attenuate cortisol elevation following intense exercise and may support mental focus under stress.

A vegan athlete's meal plan provides adequate total calories and protein but muscle recovery seems impaired. Which micronutrient deficiency should be investigated first?

Answer: Vitamin B12

Vitamin B12 is found almost exclusively in animal products; deficiency impairs energy metabolism and red blood cell production, undermining recovery.