NASM 6th Edition chapter 18 – Supplementation

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Chapter 18 NASM study guide

Important definitions to know

Dietary supplement: is a substance that completes or that is in addition to one’s daily dietary intake.

RDA (recommended dietary allowance): This is the approximate amount of calories/nutrients that one should consume on a daily basis to maintain good health. This estimation is created by the National Research Council, National Academy of Sciences and the food in nutrition board.

AI (Adequate Intake): This is the recommended daily intake of a certain nutrient. This is only used when RDA is not determined.

UL (Tolerable upper intake level): This is classified as the highest level of nutrient intake that is most likely to not have any risk for adverse effects for most of the general public. If you go over the UL, you increase your risk to experience adverse effects.

Labels on supplements (Units of measurement)

Nutrition labels usually express their quantities in forms of milligrams (mg), micrograms (mcg) or IU. They also provide the percent daily value of the nutrients that are contained in the supplement.

Common vitamins that can have adverse effects when consumed excessively

  • Zinc
  • Iron
  • Vitamin D
  • Vitamin A

Legal supplements

  • Caffeine: 3 to 6 mg per kilogram of body weight one hour before workout.
  • Creatine: 5 to 7 days at 20g per day, then only 2 to 5 g per day to maintain.

Illegal supplements

  • Pro hormones
  • Steroids


Chapter 18 NASM practice quiz

NASM flashcards for chapter 18