ISSA Meal Planning & Supplement Strategies 3 — Questions and Answers
Question 1: A supplement label claims 'proprietary blend – 1,500 mg.' What is the main concern with this labeling practice?
- The blend is illegal under FDA rules
- Individual ingredient amounts are hidden, making efficacy and safety assessment impossible (Correct answer)
- Proprietary blends always contain banned substances
- The total dose exceeds safe daily limits
Correct 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.
Question 2: For a client in a caloric deficit aiming to preserve lean mass, which macronutrient distribution approach is most supported by evidence?
- High fat, low protein, moderate carbs
- High protein (2.3–3.1 g/kg LBM), moderate carbs, lower fat (Correct answer)
- Equal macros split at 33/33/33
- High carb, low fat, minimum protein
Correct 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.
Question 3: What does the glycemic index (GI) specifically measure?
- Total sugar content of a food
- Rate at which blood glucose rises relative to pure glucose after consuming a standard 50 g carbohydrate portion (Correct answer)
- Insulin response per gram of carbohydrate
- Fiber content as a proportion of total carbohydrates
Correct 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.
Question 4: Which omega-3 fatty acids are found directly in fatty fish and are most biologically active in humans?
- ALA and LA
- EPA and DHA (Correct answer)
- GLA and CLA
- ARA and DPA
Correct answer: EPA and DHA
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) from marine sources are the active omega-3s used directly by human cells.
Question 5: A client wants to use intermittent fasting (16:8 protocol) while building muscle. What is the primary nutritional challenge?
- Difficulty reaching daily protein targets in a compressed eating window (Correct answer)
- Elevated cortisol permanently suppresses anabolism
- Carbohydrates cannot be stored as glycogen during fasting
- Fat metabolism shuts off during the eating window
Correct 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.
Question 6: What is the recommended minimum daily fluid intake guideline per the ISSA framework for active adults under normal conditions?
- 4–6 cups (1 L)
- 6–8 cups (1.5 L)
- 8–10 cups (2–2.5 L) (Correct answer)
- 12–15 cups (3–3.75 L)
Correct 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.
Question 7: Zinc supplementation is commonly recommended to support which physiological process relevant to athletic performance?
- Increasing bone density
- Supporting testosterone production and immune function (Correct answer)
- Enhancing red blood cell production
- Accelerating fat oxidation
Correct 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.
ISSA Meal Planning & Supplement Strategies 3
A supplement label claims 'proprietary blend – 1,500 mg.' What is the main concern with this labeling practice?