True or false: Amino acid supplements can help build muscle mass.

If you're unsure, you're not alone, according to Dr. Melissa Martilotta, clinical nutrition instructor for University Health Services.

Many students come in with preconceived ideas about nutrition and athletic performance that simply aren't true, Martilotta said.

The statement about amino acids is false.

A combination of arginine and ornithine amino acids marketed as a "natural" anabolic steroid has not been proven to be more effective than protein.

According to Martilotta, that's where Penn State's nutrition programs can help.

"There's too much misinformation out there and students need to be empowered to differentiate," she said.

In her office at 235 Ritenour Building, Martilotta answers questions from more than 100 students each semester on topics ranging from weight loss to vegetarianism, and works to correct some of students' preconceptions.

She stresses that exercise is part of a healthy lifestyle.

"It's not all about food," she said.

Martilotta added that practicing variety and moderation is important, as well.

"Some students spend lots of time at the gym and don't take responsibility for their eating.

"Eating 1,000 calories a day is not enough for two hours at the gym," Martilotta said.

She recommends only losing one to two pounds per week, so that fat and not muscle is what is being burned.

Dr. Kristine Clark, director of sports nutrition, said athletes often put their health in danger by not focusing on nutrition.

Clark reviews diets, recommends food in dining halls, and gives snacking advice to Penn State's 800 varsity athletes.

She uses the "Bod Pod," an air densitometer, to measure athletes' body composition.

Clients come to her if they feel tired at practice, experience premature fatigue or notice a sharp change in their performance.

Clark's most popular tip is, "You cannot skip meals if you're trying to be a top exerciser."

Dr. George Salvaterra said he would certainly agree with the importance of that statement.

In his roles as head athletic trainer and head football trainer, Salvaterra works with Clark and the team physicians to make sure athletes maintain a well-balanced diet.

He said the 3,500 to 5,000 calories some athletes need each day are difficult to consume on a typical student's schedule.

For that reason, Salvaterra recommends supplements such as the special soy and whey-based protein drinks made at the University Creamery.

He also suggests sports drinks, whose potassium and sodium can help counter electrolytic imbalances during exercise.

Penn State athletes should not use isolated protein supplements, however, because they can damage the kidneys and have other negative long-term effects, he said.

In a country where more and more people are eating at fast-food restaurants, Salvaterra said eating healthy snacks such as fruits and vegetables is becoming increasingly important.

Matt Schmitt (graduate-logistics), the Nittany Lions' starting right tackle who suffers from diabetes, said Salvaterra was able to recommend snacks that "manage the highs and lows" of energy.

"Breakfast is the most important meal," he said.

"Coach Paterno stresses that."