11 HMS Supplements

Creatine might benefit which group of people and why?

• Athletes and bodybuilders, because it helps improve muscle strength and performance.

• Elderly individuals, because it increases bone density.

• Children, because it enhances cognitive development.

• People with allergies, because it reduces allergic reactions.

The body uses protein for which of the following reasons, and why might someone choose to supplement their diet with it?

• To build and repair tissues, and to support muscle growth or recovery when dietary intake is insufficient

• To provide the main source of energy for the body

• To increase fat storage for insulation

• To replace the need for vitamins and minerals

Do all people, including athletes, need protein supplements to meet their daily requirements. What does the research say about the amount of protein per kg of BW?

• No, most people can meet their protein needs through diet; research suggests 1.2-2.0 g/kg of body weight for athletes.

• Yes, everyone needs protein supplements; research suggests 3.0-4.0 g/kg of body weight.

• Only non-athletes need supplements; research suggests 0.5-0.8 g/kg of body weight.

• Supplements are required for all; research suggests 2.5-3.5 g/kg of body weight.

Potential health risks or side effects of taking too much protein or using supplements improperly include:

• Kidney damage and digestive issues

• Improved heart health

• Increased bone strength

• Enhanced vision

Natural food sources of protein and supplements differ in terms of effectiveness and health benefits. Which of the following statements is correct?

• Natural food sources of protein generally offer additional nutrients and health benefits compared to supplements.

• Supplements always provide more health benefits than natural food sources of protein.

• Natural food sources of protein lack essential nutrients found in supplements.

• Supplements are always more effective than natural food sources of protein.

What is a major function of Calcium?

• Helps insulin move glucose from blood into cells

• Makes up bone and teeth; muscle contraction/relaxation; blood pressure; nerve function

• Antioxidant, works with vitamin E

• Maintains normal fluid and electrolyte balance

What is a deficiency effect of iron?

• Anemia, weakness, headaches, reduced immunity, low cold tolerance

• Night blindness, dry skin, poor growth

• Scurvy, bleeding gums, delayed wound healing

• Rickets, bone pain, muscle weakness

Which vitamin is important for bone growth and maintenance, and absorption of calcium?

• Vitamin C

• Vitamin D

• Vitamin K

• Vitamin B12

Creatine serves as an energy source for explosive and forceful muscle contractions.

• True

• False

What is the main way caffeine acts in the body?

• Provides energy

• Acts as a stimulant to the central nervous system

• Increases sugar levels

• Decreases heart rate