Chapter 11-Performance-Enhancing substances and methods Flashcards
Creatine
nitrogenous organic compound that helps supply energy to the cells of the body
98% is stored in the muscles in free form (40%) or phosphorylated (60%) form
supplementation focuses on maintaining creatine phosphate concentrations during sustained high-intensity exercise (increase of 20% creatine content)
Saturation limit at 150-160 mmol/kg
Carbohydrate loading
used to enhance muscle glycogen, prevent depletion of muscle and liver glycogen that causes fatigue
3 days of high-carb diet in concert with tapering exercise the week before competition and complete rest the day before
8-10 g carbs/kg/day should increase stores 20-40% above normal
Caffeine
most widely used stimulant worldwide
increases endurance and tolerance to aerobic exercise and reduces post-exercise muscle soreness
increase alertness and energy
can cause dehydration during and after exercise
IOC limit 12 micrograms/ml urine
NCAA limit 15 micrograms/ml urine
optimal dosing is 3-6 mg/kg body weight
Anabolic steriods
synthetic derivatives of androgen hormones that increase testosterone levels which stimulates protein synthesis
increases strength, power and muscular size which can increase performance
dosage used in athletics is 15-20 times higher than medical doses
increase male characteristics
can cause high blood pressure, hypercholesterolemia, acne, liver and kidney disease and psychological effects like aggression, arousal and irritability
Blood doping
injecting oxygen-rich blood into the body or taking supplements to increase EPO
EPO stimulates the production of new red blood cells that carry oxygen to the muscles
aerobic capacity increases 6-8% and time to exhaustion improves 17%
adverse effects include thickening of blood, hypertension, severe dehydration, blood clots, strokes and pulmonary embolisms
Alcohol and performance
most research indicates a reduction in performance
varies depending on quantity and type of alcohol, individual’s body size and physiology, sex, individual tolerance, nutrition and hydration status, type of exercise, timing of intake relative to exercise
acute use can reduce motor skills, cause poor coordination, balance, decision-making ability, judgement and increased reaction time
increase risk of injury
lower aerobic performance because the body preferentially metabolizes alcohol over carbs and fats
affecting energy production, slowing the Krebs cycle, increasing lactate production and inhibiting gluconeogenesis
compromises the recovery process by affecting hydration, sleep quality and metabolism and inducing an inflammatory state in the body that encourages muscle breakdown
chronic use results in nutritional deficiencies, increase in fat mass and decrease in lean body mass, as well as hormonal changes
Sign and Symptoms of Ergogenic Aid Abuse
Cardiovascular–lipid profile changes, elevated blood pressure, decreased myocardial function
endocrine–gynecomastia, decreased sperm count, testicular atrophy, impotence and transient infertility
Genitourinary–males: decreased sperm count and testicular size. females: menstrual cycle irregularities, clitoromegaly, deepening of the voice, masculinization
males and females: gynecomastia, and libido changes
dermatological–acne and male pattern baldness
Hepatic–increased risk of liver tumors and liver damage
Musculoskeletal–premature epiphyseal plate closure, increased risk of tendon tears, intramuscular abscess
Psychological–mania, depression, aggression, hostility, mood swings
Insulin
Potent anabolic hormone secreted by the pancreas; increases protein synthesis
anticatabolic effects of insulin focuses on suppressing protein breakdown over several weeks to months to cause lean muscle mass gains
immediate death, coma or insulin-dependent diabetes could result
HGH
protein secreted by the anterior pituitary gland; stimulates bone and skeletal muscle growth, maintains blood glucose levels, increases the uptake of glucose and amino acids and stimulates release of fatty acids
not detectable in urine tests
acromegaly could result from use: disfiguring disease characterized by widening bones, arthritis, organ enlargement, and metabolic abnormalities
Beta Adrenergic Agonists
substances chemically related to epinephrine (hormone produced in the adrenal medulla that regulates physiological effects such as lipolysis and thermogenesis)
increase lean mass and decrease stored fat
side effects not largely documented, but could include tachycardia, hyperthermia, tremors, dizziness, palpitations and insomnia
Beta blockers
block the beta adrenergic receptors, preventing the catecholamines norepinephrine and epinephrine from binding
they reduce anxiety and tremors during performance
may cause ergolytic effects by impairing cardiovascular response to exercise by reducing MHR, oxygen consumption and increasing RPE
bronchospasm, heart failure, prolonged hypoglycemia, bradycardia, heart block and intermittent claudication
Essential amino acids
not produced in the body and must be obtained through the diet
isoleucine, leucine, valine, lysine, methionine, threonine and tryptophan
consuming 6g EAA and 36g sugars 30 min before strength training resulted in 158% increase in acute anabolic response
Leucine
key regulator in stimulating muscle protein synthesis. directly activates the Akt/mTOR pathway in skeletal muscle which is the key pathway in muscle protein synthesis
Arginine
conditionally essential amino acid with crucial roles in nutrition and metabolism. required for the synthesis of protein and creatine and its metabolism results in nitric oxide
elevates nitric oxide levels, increases muscle blood flow and improves exercise performance (little scientific evidence to support)
oral supplementatio up to 13g is generally well tolerated, but higher doses can result in gastrointestinal distress consistent with nausea, abdominal cramps and diarrhea
HMB
stimulates protein synthesis and decreases protein breakdown by inhibiting ubiquitin-proteasome pathway
3g/day most common dosage with no known adverse effects
HMB is most effective when an adequate training stimulus is provided. in untrained individuals no high-volume training is necessary, but in trained individuals, a high-intensity, high-volume resistance training program is likely needed for benefits to result
