13.6 Ergogenic Aids Flashcards
What are ergogenic aids?
Performance enhancers
What is the ergogenic aids that is most likely to be beneficial and backed by science?
Creatine
What does creatine do?
Helps to maximize muscle creatine stores, important for anaerobic activities
Also enhances muscle mass, glycogen synthesis, and recovery.
May promote weight gain due to water retention, as well as diarrhea, and abdominal discomfort
Do athletes need to take protein supplements because they require extra protein? How about branched chain amino acid supplements?
No, they can get it from whole foods
Branched chains can reduce moderate muscle damage, but again, these don’t need to be supplemented
How does caffeine function as an ergogenic aid?
Increases muscle strength and endurance, aerobuic endurance, and anaerobic power
What is the recommendation for caffeine intake as an ergogenic aid?
3-6 mg/kg body weight, WITHOUT water (may cause digestive discomfort)
How does hydoxymethylbutyrate (HMB) function as an ergogenic aid?
Decreases protein breakdown while increasing protein synthesis (ie improve muscle recovery by decreasing muscular damage)
What is hydoxymethylbutyrate (HMB) made from?
The breakdown of essential amino acid leucine
How does vitamin and mineral supplements function as an ergogenic aid?
Can only fix deficiencies and symptoms that come from these deficiencies
How do anabolic steroids function as ergogenic aids?
Is similar to testosterone, but is ILLEGAL
Causes acne, aggression, CVD risk, depression, and shrunken testes
What does cannabis function as an ergogenic aid?
No evidence and may cause chest pain and strength reduction
