Basics & Safety
True or false: All supplements must be FDA-approved before hitting the market.
False.
🧠 Tip for Trainers: The FDA only steps in after harm is reported. Students may assume products are vetted — clarify this isn’t the case.
Which supplement is most often used for high-intensity power training?
Creatine
🧠 Tip for Trainers: Creatine is one of the most well-researched and effective performance supplements when used correctly.
This term on a label means the company doesn’t have to tell you how much of each ingredient is included.
Proprietary blend
🧠 Tip for Trainers: Lack of transparency = red flag. Help students prioritize clear, honest labeling.
Which beverage naturally contains caffeine?
Coffee or tea
🧠 Tip for Trainers: Encourage whole food caffeine sources over high-stimulant powders.
A student says they take a fat burner but feel jittery and anxious. What might be causing this?
High stimulant content (e.g., caffeine, synephrine)
🧠 Tip for Trainers: Help students connect physical symptoms to supplement ingredients and reconsider their use.
What’s one reason why some supplements may contain undeclared or banned substances, even if not listed on the label?
Poor manufacturing practices or contamination
➡️ Tip for trainers: This is why recommending third-party tested products is key, especially for student athletes or those subject to random testing (e.g., club sports, ROTC, NCAA).
This supplement is often promoted to reduce joint pain and support cartilage health.
Glucosamine
🧠 Tip for Trainers: Evidence is mixed. Focus on overall anti-inflammatory eating patterns and omega-3 intake.
A label claims the product is “clinically proven to melt fat fast!” What’s the red flag?
Unrealistic or exaggerated health claims
🧠 Tip for Trainers: Reinforce that no legal supplement can replace consistent nutrition and exercise.
Which type of food naturally contains anti-inflammatory compounds that can support exercise recovery?
Berries, leafy greens, fatty fish, nuts, and olive oil
🧠 Tip for Trainers: Encourage students to include colorful fruits and omega-3-rich foods to support recovery without relying solely on supplements like turmeric or greens powders
A student is skipping breakfast but drinks a greens powder every morning. What could you explore?
Encourage a more balanced morning option with protein and whole carbs
🧠 Tip for Trainers: Use this as an opening to discuss energy balance and meal timing.
What does NSF Certified for Sport mean?
The product has been tested by a third party for banned substances, contaminants, and label accuracy.
🧠 Tip for Trainers: Encourage students to look for this label when asking about supplements.
Which ingredient is most likely responsible for the energy boost in a pre-workout supplement?
Caffeine
🧠 Tip for Trainers: Caffeine is effective but easy to overdo — educate students on dose and timing.
True or False: “Natural” on a supplement label guarantees safety.
False
🧠 Tip for Trainers: Natural doesn’t always mean safe — remind students to check for third-party certification.
What food can replace the amino acids in a recovery supplement?
Eggs, meat, dairy, beans, tofu, etc.
🧠 Tip for Trainers: Prioritize real meals post-workout for protein, hydration, and micronutrients.
A student athlete is offered a free supplement sample at a gym. What should they do?
Avoid it unless it’s NSF Certified for Sport
🧠 Tip for Trainers: Reinforce the risks of unverified samples, especially for athletes.
What agency oversees supplement safety only after a product is on the market?
FDA (Food and Drug Administration)
🧠 Tip for Trainers: Students often assume the FDA checks supplements before sale. That’s not true.
What type of supplement claims to support post-workout muscle repair and recovery?
BCAAs or protein powders
🧠 Tip for Trainers: Food-based protein (e.g., eggs, dairy) often provides better overall recovery support.
A pre-workout lists 20+ ingredients but no amounts. What concern might this raise?
Lack of transparency, possible overdosing, or stimulant stacking
🧠 Tip for Trainers: Encourage students to avoid mystery blends and do their research.
Instead of a greens powder, what’s a food-first alternative?
Fresh vegetables, smoothies, or salads
🧠 Tip for Trainers: Greens powders don’t replace fiber, satiety, or the full spectrum of nutrients in whole foods.
A student asks if BCAAs are better than eating chicken. What’s your evidence-based answer?
Whole protein sources (e.g., chicken) provide all essential amino acids plus other nutrients
🧠 Tip for Trainers: Remind them that BCAAs are incomplete compared to food-based proteins.
True or False: Supplement companies are required to prove their product is effective before selling it.
False
🧠 Tip for Trainers: Effectiveness is not required — help students look for evidence-based ingredients, not just marketing.
This type of supplement claims to improve metabolic rate or burn fat quickly.
Stimulant-based "fat burners" (e.g., synephrine, yohimbine)
🧠 Tip for Trainers: These are often unsafe and don’t support sustainable results. Focus on consistent nutrition + movement.
This symbol or stamp helps you identify 3rd-party tested supplements.
NSF Certified for Sport, Informed Choice, or USP Verified
🧠 Tip for Trainers: Teach students to spot these logos for safe, tested products. Print out examples if helpful!
True or False: A balanced meal with carbs, protein, and fluids can support most workout recovery needs.
True
🧠 Tip for Trainers: Students often overlook the power of real food — affirm that it can do the job well.
A student wants to use greens powder to replace all veggies. What do you say?
Supplements can complement, but not replace, whole vegetables
🧠 Tip for Trainers: Reinforce the importance of fiber, antioxidants, and variety from real food sources.