CISSN STUDY QUESTIONS FROM
POSITION STATEMENTS WITH
CORRECT ANSWERS
Q: What are the findings/recommendations regarding Beta Alanine? - Correct Answers -
A: 1) Four weeks of beta-alanine supplementation (4-6 g daily) significantly augments
muscle carnosine concentrations, thereby acting as an intracellular pH buffer
2) Beta-alanine supplementation currently appears to be safe in healthy populations at
recommended doses
3) The only reported side effect is paraesthesia (tingling), but studies indicate this can
be attenuated by using divided lower doses (1.6 g) or using a sustained-release formula
4) Daily supplementation with 4 to 6 g of beta-alanine for at least 2 to 4 weeks has been
shown to improve exercise performance, with more pronounced effects in open end-
point tasks/time trials lasting 1 to 4 min in duration
5) Beta-alanine attenuates neuromuscular fatigue, particularly in older subjects, and
preliminary evidence indicates that beta-alanine may improve tactical performance
6) Combining beta-alanine with other single or multi-ingredient supplements may be
advantageous when supplementation of beta-alanine is high enough (4-6 g daily) and
long enough (minimum 4 weeks)
7) More research is needed to determine the effects of beta-alanine on strength,
endurance performance beyond 25 min in duration, and other health-related benefits
associated with carnosine.
Q: What are the findings/recommendations for HMB? - Correct Answers -A: HMB or
beta-hydroxy-beta-methylbutryate 1. Can be used to enhance recovery by attenuating
exercise induced skeletal muscle damage in trained and untrained populations.
2. If consuming HMB, an athlete will benefit from consuming the supplement in close
proximity to their workout.
3. HMB appears to be most effective when consumed for 2 weeks prior to an exercise
bout (chronic consumption).
4. 38 mg·kg·BM daily of HMB has been demonstrated to enhance skeletal muscle
hypertrophy, strength, and power in untrained and trained populations when the
appropriate exercise prescription is utilized.
5. Currently, two forms of HMB have been used: Calcium HMB (HMB-Ca) and a free
acid form of HMB (HMB-FA). HMB-FA may increase plasma absorption and retention of
, HMB to a greater extent than HMB-CA. However, research with HMB-FA is in its
infancy, and there is not enough research to support whether one form is superior.
6. HMB has been demonstrated to increase LBM and functionality in elderly, sedentary
populations.
7. HMB ingestion in conjunction with a structured exercise program may result in
greater declines in fat mass (FM).
8. HMB's mechanisms of action include an inhibition and increase of proteolysis and
protein synthesis, respectively.
9. Chronic consumption of HMB is safe in both young and old populations.
Q: What are the findings/recommendations on Energy Drinks? - Correct Answers -A:
Although ED and ES contain a number of nutrients that are purported to affect mental
and/or physical performance, the primary ergogenic nutrients in most ED and ES
appear to be carbohydrate and/or caffeine.
2. The ergogenic value of caffeine on mental and physical performance has been well-
established but the potential additive benefits of other nutrients contained in ED and ES
remains to be determined.
3. Consuming ED 10-60 minutes before exercise can improve mental focus, alertness,
anaerobic performance, and/or endurance performance.
4. Many ED and ES contain numerous ingredients; these products in particular merit
further study to demonstrate their safety and potential effects on physical and mental
performance.
5. There is some limited evidence that consumption of low-calorie ED during training
and/or weight loss trials may provide ergogenic benefit and/or promote a small amount
of additional fat loss. However, ingestion of higher calorie ED may promote weight gain
if the energy intake from consumption of ED is not carefully considered as part of the
total daily energy intake.
6. Athletes should consider the impact of ingesting high glycemic load carbohydrates on
metabolic health, blood glucose and insulin levels, as well as the effects of caffeine and
other stimulants on motor skill performance.
7. Children and adolescents should only consider use of ED or ES with parental
approval after consideration of the amount of carbohydrate, caffeine, and other nutrients
contained in the ED or ES and a thorough understanding of the potential side effects.
8. Indiscriminant use of ED or ES, especially if more than one serving per day is
consumed, may lead to adverse events and harmful side effects.
9. Diabetics and individuals with pre-existing cardiovascular, metabolic, hepatorenal,
and neurologic disease who are taking
Q: What are the findings/recommendations on meal frequency? - Correct Answers -A:
1. Increasing meal frequency does not appear to favorably change body composition in
sedentary populations.
2. If protein levels are adequate, increasing meal frequency during periods of
hypoenergetic dieting may preserve lean body mass in athletic populations.
3. Increased meal frequency appears to have a positive effect on various blood markers
of health, particularly LDL cholesterol, total cholesterol, and insulin.
POSITION STATEMENTS WITH
CORRECT ANSWERS
Q: What are the findings/recommendations regarding Beta Alanine? - Correct Answers -
A: 1) Four weeks of beta-alanine supplementation (4-6 g daily) significantly augments
muscle carnosine concentrations, thereby acting as an intracellular pH buffer
2) Beta-alanine supplementation currently appears to be safe in healthy populations at
recommended doses
3) The only reported side effect is paraesthesia (tingling), but studies indicate this can
be attenuated by using divided lower doses (1.6 g) or using a sustained-release formula
4) Daily supplementation with 4 to 6 g of beta-alanine for at least 2 to 4 weeks has been
shown to improve exercise performance, with more pronounced effects in open end-
point tasks/time trials lasting 1 to 4 min in duration
5) Beta-alanine attenuates neuromuscular fatigue, particularly in older subjects, and
preliminary evidence indicates that beta-alanine may improve tactical performance
6) Combining beta-alanine with other single or multi-ingredient supplements may be
advantageous when supplementation of beta-alanine is high enough (4-6 g daily) and
long enough (minimum 4 weeks)
7) More research is needed to determine the effects of beta-alanine on strength,
endurance performance beyond 25 min in duration, and other health-related benefits
associated with carnosine.
Q: What are the findings/recommendations for HMB? - Correct Answers -A: HMB or
beta-hydroxy-beta-methylbutryate 1. Can be used to enhance recovery by attenuating
exercise induced skeletal muscle damage in trained and untrained populations.
2. If consuming HMB, an athlete will benefit from consuming the supplement in close
proximity to their workout.
3. HMB appears to be most effective when consumed for 2 weeks prior to an exercise
bout (chronic consumption).
4. 38 mg·kg·BM daily of HMB has been demonstrated to enhance skeletal muscle
hypertrophy, strength, and power in untrained and trained populations when the
appropriate exercise prescription is utilized.
5. Currently, two forms of HMB have been used: Calcium HMB (HMB-Ca) and a free
acid form of HMB (HMB-FA). HMB-FA may increase plasma absorption and retention of
, HMB to a greater extent than HMB-CA. However, research with HMB-FA is in its
infancy, and there is not enough research to support whether one form is superior.
6. HMB has been demonstrated to increase LBM and functionality in elderly, sedentary
populations.
7. HMB ingestion in conjunction with a structured exercise program may result in
greater declines in fat mass (FM).
8. HMB's mechanisms of action include an inhibition and increase of proteolysis and
protein synthesis, respectively.
9. Chronic consumption of HMB is safe in both young and old populations.
Q: What are the findings/recommendations on Energy Drinks? - Correct Answers -A:
Although ED and ES contain a number of nutrients that are purported to affect mental
and/or physical performance, the primary ergogenic nutrients in most ED and ES
appear to be carbohydrate and/or caffeine.
2. The ergogenic value of caffeine on mental and physical performance has been well-
established but the potential additive benefits of other nutrients contained in ED and ES
remains to be determined.
3. Consuming ED 10-60 minutes before exercise can improve mental focus, alertness,
anaerobic performance, and/or endurance performance.
4. Many ED and ES contain numerous ingredients; these products in particular merit
further study to demonstrate their safety and potential effects on physical and mental
performance.
5. There is some limited evidence that consumption of low-calorie ED during training
and/or weight loss trials may provide ergogenic benefit and/or promote a small amount
of additional fat loss. However, ingestion of higher calorie ED may promote weight gain
if the energy intake from consumption of ED is not carefully considered as part of the
total daily energy intake.
6. Athletes should consider the impact of ingesting high glycemic load carbohydrates on
metabolic health, blood glucose and insulin levels, as well as the effects of caffeine and
other stimulants on motor skill performance.
7. Children and adolescents should only consider use of ED or ES with parental
approval after consideration of the amount of carbohydrate, caffeine, and other nutrients
contained in the ED or ES and a thorough understanding of the potential side effects.
8. Indiscriminant use of ED or ES, especially if more than one serving per day is
consumed, may lead to adverse events and harmful side effects.
9. Diabetics and individuals with pre-existing cardiovascular, metabolic, hepatorenal,
and neurologic disease who are taking
Q: What are the findings/recommendations on meal frequency? - Correct Answers -A:
1. Increasing meal frequency does not appear to favorably change body composition in
sedentary populations.
2. If protein levels are adequate, increasing meal frequency during periods of
hypoenergetic dieting may preserve lean body mass in athletic populations.
3. Increased meal frequency appears to have a positive effect on various blood markers
of health, particularly LDL cholesterol, total cholesterol, and insulin.
