Ch. 15 Ergogenic Aids Flashcards
Ergogenic aid
something that aids (enhances) athletic performance
Acute ergogenic aids
have immediate effect on mental and physiological functions; e.g., caffeine
Chronic ergogenic aids
enhance strength and muscle mass adaptations when consumed over a period of weeks in conjunction with training; e.g., creatine
Types of Ergogenic Aids
- Mechanical: Lightweight running shoes, aerodynamic bicycle
- Psychological: Treatments from a sport psychologist, mental imaging
- Physiological: Blood doping, pH buffering with alkaline salts
- Pharmacological: Drugs, herbs, and other botanicals
- Nutritional: Special diets, foods, food components, and nutrients
Nutritional ergogenic aids
when macro- and/or micro-nutrients are consumed as part of a performance enhancement strategy; e.g., amino acids, sports drinks, vitamins, and minerals
Non-nutrient ergogenic aids
creatine, beta-alanine, nitric oxide boosters, stimulants, anti-catabolic substances, prohormones, androgenic anabolic steroids, blood doping
Ergolytic substance
a substance shown to be detrimental to exercise performance
Conditionally essential amino acids
normally synthesized in the body but can be required in the diet under certain physiological conditions or pathological states
Commonly supplemented amino acids
branched chain amino acids (BCAAs) of leucine, isoleucine, and valine, glutamine, lysine
Vitamin supplementation
ergogenic only if the athlete has an inadequate dietary intake of a vitamin; excessive intake of some can seriously damage health
Mineral supplementation
ergogenic only if the athlete has a predisposing deficient of a mineral; most commonly deficient = iron, zinc, sodium, calcium
Essential Amino Acids
• Leucine
• Isoleucine
• Valine
• Lysine
• Tryptophan
• Threonine
• Methionine
• Phenylalanine
• Histidine
Non-essential Amino Acids
• Alanine
• Arginine*
• Asparagine
• Aspartic acid
• Cysteine*
• Glutamic acid
• Glutamine*
• Glycine*
• Proline*
• Serine
• Tyrosine*
*Conditionally essential
Female athlete triad
syndrome identified by the combination of eating disorders, amenorrhea, and decreased bone mineral density; caused by not meeting energy and calcium needs during training
Amenorrheic athletes
female athletes with the absence of a menstrual period during reproductive ages
Creatine
naturally synthesized in the body from amino acids methionine, glycine, and arginine; phosphorylated form rapidly regenerates ATP from ADP to maintain high-intensity effort; supplementation increases muscle creatine levels, can enhance brief, high-intensity efforts
Beta-alanine
non-proteinogenic amino acid; precursor to carnosine; increases acid-buffering capacity to stave off muscle soreness; helps body work at high levels for longer
Nitric oxide boosters
substances that increase nitric oxide concentration in the blood; activates dilation of blood vessels; may improve nutrient delivery and waste removal; citrulline converted to arginine in the kidneys; increases training volume, lowers fatigue, reduces muscle soreness
Stimulants
wide variety of legal (caffeine) and illegal (ephedrine, amphetamine, cocaine) options; caffeine is most widely used, is an acute ergogenic aid, and most effective when consumed at 3 to 6 mg/kg body weight; side effects = insomnia, nervousness, nausea, rapid heartbeat and breathing, convulsions, diuresis, headache, anxiety, chest pain, irregular heart rhythm; over 50 stimulants banned by WADA
Anti-catabolic substances
substances that promote muscle synthesis and prevent muscle breakdown; amino acids and proteins, HMB
Prohormones
substances that promote increased anabolic hormone concentrations in the body; DHEA, most effective with older athletes
Androgenic anabolic steroids
designed to mimic the effects of testosterone; banned by all major athletic organizations; promote building of muscle mass and strength, reduce body fat; risk of serious adverse health effects
Blood doping
increases VO2max and enhances endurance; involves removing blood, centrifuging it to concentrate red blood cells, then injecting it back into the athlete, thus increasing red cell concentration and enhancing oxygen carrying capacity; unethical and banned by all major athletic organizations; EPO supplementation has similar effects, also banned
Supplementation guiding questions
“Does it work?”, “Is it safe?”, “Is it legal or ethical?”
Supplementation Guidelines
• Avoid supplements that have proprietary blends
• Use multi-ingredient supplements that have been tested for safety and
efficacy
• Stick to blends that have ingredients shown to be effective, as they have
generally been tested alone and in combination
• Go with science, not hype
• Look for straightforward formulas from respected companies
Estimated Protein Needs for Various Types of Athletes
- Moderately active adults: 0.8 g/kg/BW
- Strength athletes: 1.6–1.7 g/kg/BW
- Strength athletes (vegetarian): 1.7–1.8 g/kg/BW
- Endurance athletes: 1.2–1.4 g/kg/BW
- Endurance athletes (vegetarian): 1.3–1.5 g/kg/BW
- All exercising individuals: 1.4–2.0 g/kg/BW
Serotonin
A neurotransmitter in the modulation of anger, aggression, body temperature, mood, sleep, sexuality, appetite, and metabolism.
Which substance can affect mental and physiological functions shortly after ingestion?
Caffeine
What ergogenic aid increases the body’s acid buffering capacity, allowing athletes to work at higher levels for longer?
Beta-alanine
As a high school strength coach, you are asked which supplement(s) are safe for the players to use during the season. Which of the following would you recommend?
Carbohydrate gels and electrolyte drinks
Which substances are thought to reduce the breakdown of muscle tissue by protecting muscle protein and promoting the building and maintaining of muscle mass?
Anticatabolic substances
What can excessive intake of vitamin A lead to?
Reduced bone mineral density and increased fracture risk
What is the purpose of blood doping?
Increase VO2max
Which substance has been banned by all major sporting associations because it is a form of blood doping that stimulates production of red blood cells in the body?
EPO
What is the first place a trainer or coach should go to determine whether or not a supplement is banned by the sport an athlete plays?
World Anti-Doping Agency
A client shared with you that he is on antidepressant medication and would like to start using an ergogenic supplement. What should you recommend he do first?
Contact his primary care physician
Although excessive intake can damage health, for which of the following is moderate supplementation shown to be safe for all adults?
Multivitamins
For athletes using caffeine to enhance their performance, what is the recommended dose when ingested about 1 hour before exercise?
3 to 6 mg/kg
Which of the following supplements could be ergolytic for a high-intensity sprinter?
Carb loading
For active girls and women, the Female Athlete Triad is of concern. Which of the following factors contribute to a disrupted menstrual cycle and bone loss?
Low energy intake and low calcium intake
2 hours before competition, an athlete asks which ergonomic aid will have an immediate positive effect on her performance. Which would you suggest?
Caffeine
Increased occurrences of acne, body hair growth, and appetite are all side effects of what type of ergogenic aid?
Androgenic-anabolic steroids
