ISSA Meal Planning & Supplement Strategies 2

Question 1

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

Accepted Answer

Creatine HCl

Answer

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

Question 2

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

Accepted Answer

Lysine

Answer

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

Question 3

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

Accepted Answer

To saturate muscle phosphocreatine stores rapidly

Answer

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

Question 4

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

Accepted Answer

Evenly distribute ~25–40 g per meal

Answer

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

Question 5

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

Accepted Answer

Vitamin D

Answer

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

(ISSA) International Sports Sciences Association Certified Nutritionist Practice Test