15 - Ergogenic Aids Flashcards
What is an ergogenic aid?
Something that aids
(enhances) athletic
performance.
What are different types of ergogenic aids?
Mechanical—lightweight running shoes, aerodynamic bicycle, etc.
Psychological—treatments from a sport psychologist, mental imaging, etc.
Physiological—blood doping, PH buffering with alkaline salts
Pharmacological—drugs, herbs, and other botanicals
Nutritional—special diets, foods, food components, and nutrients
What ergogenic aid can affect mental and physiological functions shortly after consumption?
caffeine.
When taken over a period of weeks in conjunction with training, ergogenic aids like __________, can enhance strength and muscle mass adaptations to certain types of strength training
creatine
What is a conditional ergogenic aid?
Something that only works under certain conditions. Like a hydration supplement specifically for hot weather, won’t work as well at cooler temps
What is an ergolytic substance?
Any substance that has been shown to be detrimental to exercise performance.
Give an example of Conditional Ergolytic Effects?
carb loading for an endurance event would be beneficial, but not for sprinting as the runner would be bloated.
What happens if a healthy nutrient is taken at excessively high dosages?
Could harm health or cause toxicity
What percentage of increase for protein should vegetarian diets follow?
10% additional protein
What does the research say about amino acid intake?
The research is mixed.
Is arginine a good supplement to take?
Limited research indicates it’s does not improve performance.
What is Serotonin?
A neurotransmitter in the modulation of anger, aggression, body temperature, mood, sleep, sexuality, appetite, and metabolism
Is glutamine effective to take?
May help athletes recover major efforts and reduce the risk of colds\flus. Consuming desired protein goal will include enough of glutamine.
Which amino acid is typically lowest in the body and should be supplemented (esp. vegans).
Lysine.
What vitamin taken in excess can cause bone fractures?
vitamin A. Should be capped around 2,333 IU for men and 3,000 for women.
What is the absolute upper limit for vitamin D intake?
10,000 IU
Which mineral is typically low in athletes, especially women and girls?
iron
Daily iron needs are ___ times higher and daily zinc needs ___ times greater for vegetarians since neither is absorbed as efficiently from plant foods as it is from animal foods
1.8, 1.5
What is the Female athlete triad?
A syndrome identified by the combination of eating disorders, amenorrhoea, and decreased bone mineral density.
What is an Amenorrheic athletes?
Female athletes with the absence of a menstrual period during reproductive ages
When is creatine used by the body?
high intensity muscular efforts for up to about 10 seconds
Does creatine cause bloating?
Initially yes as it pulls water into the muscles along with increased muscle protein synethesis.
What are the benefits of beta-alanine?
buffering capacity is increased, which allows an athlete to stave off soreness and continue working harder \ longer. IE more volume in strength training. Seems very beneficial for HIIT
What can increased nitric oxide production in the body and what is a good natural source?
improves times to exhaustion, time trial performance and reduction in oxygen performance
beets
When is caffeine the most effective?
For endurance athletes.
What might leucine be able to do (with more confirmed studies)?
have anti-catabolic effects that benefit recovery from exercise and promote muscle growth.
What does blood doping and EPO do?
increase VO2 max unnaturally
