Chapter 11- Supplements and Ergogenic Aids Flashcards
what is an ergogenic aid ?
enhances a person’s ability to perform work and improves athletic performance
what regulates supplements in Canada ?
the National Health Products Directorate
what does the National Health Products regulate and in which country ?
Canada
vitamins, minerals, homeopathic medicine, probiotics, traditional medicines
what must be, in Canada, found on the box of a non-prescription substance ?
the NPN (Natural Product Number)
what are supplements regulated by in the US?
Dietary Supplement Health and Education Act
what is a dietary supplement according to the DSHEA in the US ?
a product (other than tobacco) that is intended to supplement the diet, that contains 1 or more of these:
vitamin herb mineral amino acid metabolite, concentrate, etc
intended for digestion
do supplements need FDA approval ?
no
what is the ruling of the Federal Trade Commission (US) about supplements ?
advertising should be truthful and not misleading
what are the supplement manufacturer’s responsibility and exemption in US ?
responsible for safety,
but isn’t required to prove safety and prove claims
what are 2 things US supplements cannot claim? 3 things they can ?
NO
cure or relief of specific health issue
pharmacological uses
YES
health claim
structure/function
nutrient content
what are factors that influence dietary supplement effectiveness ?
plant species, soil, harvesting, part of plant used, storage
what is the United States Pharmacopeia?
non profit that establishes and verifies standards for ingredients, purity, etc of supplements
you can get their verification mark
what are 5 things you need to test and verify to get the USP verification mark on your supplement ?
listed ingredients ingredient amounts contaminants metabolism of ingredients good manufacturing practices
what is doping ?
use of banned substances that enhance athletic performance
what are the 4 main categories of prohibited substances ?
b2 agonists
anti-estrogen agents
diuretics and masking agents
glucocorticosteroids
what is the action of b2 agonists ?
relaxation of bronchiolar smooth muscle
what is the action of anti-estrogen agents ?
blocks conversion of testosterone into estrogen, and lowers the effects of estrogen
what is the action of diuretics and masking agents ?
conceal use of other substances
what is the action of glucocorticosteroids ?
delay fatigue via increased fat mobilization
of the 4 classes of banned substances, which ones are banned at all times, and which ones are banned only during competition ?
banned at all times :
b2 agonists
anti-estrogen agents
diuretics and masking agents
only during competition:
glucocorticosteroids
what are exceptions to the ban on b2 agonists ?
the asthma medications (terbutaline, salbutamol, salmeterol, formoterol)
what are two classes of anti-estrogen agents ?
aromatase inhibitors (letrozole) selective estrogen receptor modulators (tamoxifen, clomiphene)
what is aromatase ?
the enzyme that synthesizes estrogen
what are three classes of diuretics and masking agents ?
diuretics (-amide)
alpha-reductase inhibitors
plasma expanders
can someone be excused from a doping test if they did not know ?
NO
what are 4 causes of inadvertent doping
ignorance
contamination
names on ingredient list not recognized
not all ingredients listed
what are prohormones ?
precursor substances
what are 5 prohormones with the claimed action of increasing testosterone ?
androstenedione androstenediol 19-Nor-4-androstenedione 19-Nor-4-androstenediol DHEA
what does DHEA stand for ?
dehydroepiandrosterone
what kind of fat is used as a supplement by strength and power athletes ?
medium chain triglycerides
what are the 5 supplements that may be beneficial ?
beta hydroxy beta methylbutyrate caffeine creatine sodium bicarbonate sodium citrate
what is betahydroxybetamethylbutyrate? claim and scientific evidence ?
metabolite of eaa leucine
claim that decreases protein breakdown, improve muscle mass and increase strength
possible small effect on lean body mass and strength but nothing about breakdown
what is caffeine? claim and scientific evidence ?
substance in chocolate and coffee
claim that increases performance and alertness
improves performance in most events and cognitive function
caffeine may be beneficial, except for this athlete:
short high intensity exercise
what is creatine ? claim and scientific evidence ?
high energy phosphate carrier
claim that improves strength, reduces fatigue, and increases protein synthesis
improves performance in sprint bouts and in recovery, but nothing about anabolic properties
what is sodium bicarbonate ? claim, scientific evidence ?
buffer in blood
claim that buffers lactic acid and improves high intensity exercise performance
does improve high intensity exercise performance
what is sodium citrate ? claim, scientific evidence ?
buffer
claim that buffers lactic acid and improves high intensity exercise performance
can improve performance with large doses
what is the drug that was first developed in East Germany?
androstenedione
does androstenedione actually help with anabolic properties ? what are its known effects ?
not much research about anabolic properties
however: acne, facial hair, prostate growth, impaired testicles
what is the negative health effect of androstenedione ?
decrease in HDL
is caffeine readily absorbed ?
yes
when will you get peak levels of caffeine ?
1hr after consumption
what is the half life of caffeine ?
2-10 h
where is caffeine degraded ?
in liver
how is caffeine eliminated ?
urine and sweat
is caffeine controlled by the doping agencies ?
until 2004 it had a set tolerance limit
now it’s allowed but monitored
what is the most widely consumed drug in Europe and North America ?
caffeine
how does caffeine affect endurance exercise ? at what amounts ?
it increases performance when ingested 1-3.2 mg /kg BW
it increases capacity when ingest 3-9 mg/kg/ BW
how does caffeine affect a 85% VO2max test ?
increases time to exhaustion by 10-20%
lower RPE
why does caffeine enhance maximal exercise (mechanism)(3)
effect on NM pathways that facilitate muscle fiber recruitment
muscle ion handling
enhanced anaerobic energy production
how does caffeine affect maximal exercise ? at what amounts ?
6 mg/kg bw improves time to exhaustion
how much time does maximal exercise have to last for caffeine to have an effect
5 min
how does caffeine affect supramaximal exercise and at what amounts ?
no effect
how does caffeine affect cognitive function
positively
what dosage do you need of caffeine to have an ergogenic effect ?
3 mg/kg bw
what happens if you take a higher dose of caffeine ?
increased benefit
what difference will there be in ergogenic effect between a habitual and non habitual caffeine user ?
no change in performance
what is more potent: caffeine supplement or coffee ?
supplement
what is more potent: filter coffee or espresso ?
filter
how does caffeine act on availability of substrate or catecholamines ?
it does not
what are the 4 suggested mechanisms of ergogenic effects of caffeine ?
stimulates lipolysis and increases fat oxidation (by increasing epinephrine or by antagonizing adenosine receptors which usually repress HSL and fat oxidation)
direct effect on skeletal muscle (increase in cAMP, in vitro)
increase influx of Ca, resulting in increased excitability of muscle fibers
stimulates CNS (which affects RPE and NT release)
is caffeine a diuretic ?
yes in large amounts
what is the effect of caffeine on BP and HR
increases it
can caffeine cause GI distress ?
yes
can extreme caffeine intake cause death?
yes
what kind of GI problems may caffeine cause ?
peptic ulcer
what is the relationship between caffeine and CHO absorption ?
unclear
what percentage of athletes in the 1996 Atlanta Olympics used creatine ?
80%
what three aa are used to synthesize creatine ?
glycine, arginine and methionine
creatine is created from which aa ?
glycine
how many grams of creatine do humans carry /kg muscle
2g
is creatine an essential compound ?
no, natural occurs in muscle
where does most creatine synthesis take place
liver and kidney
where is the creatine pool mostly situated
muscle (skeletal and heart)
where are there small creatine pools
brain, liver, kidneys
5%
how does muscle take up creatine ?
through a Na dependent active transport
then, creatine is trapped in muscle
which enzyme synthesizes phosphocreatine
creatine kinase
is the PCr equation reversible ?
yes
what is the role of creatine in muscle ? (2)
to provide Pi for the ATP regeneration in first 5 seconds to allow time for glycolysis to speed up
however, depleted fast
also works as a buffer for H+
how much relative [Pcr] is there to [ATP]
4x more PCr
what effect does creatine have in high intensity exercise
increase strength, force production, torque
what effect does creatine have in endurance exercise ?
Cr contribution is minimal bc ATP resynthesized in oxidative phosphorylation in mitochondria
however, it aids in shuttling the ATP back by breaking it down and reassembling it in muscle
but no effect, or negative effect due to weight gain
how does creatine supplementation usually happen in terms of schedule ?
loading regimen
what does a creatine acute increase look like
20g/d for 6 days
then, maintenance of 2-3g/d
what does a creatine slow increase look like ?
3g/d
what is the difference in effectiveness between creatine acute or slow increase ?
none, total creatine concentration similar
what will give one the largest creatine increase ?
if you start off with the lowest creatine concentration (ceiling effect)
what coingestion may aid creatine uptake ?
with CHO
what is the variability in response to creatine ?
some (30%) are non-responders
total muscle creatine concentration increase is correlated w what ?
larger performance benefit
what is the main creatine side effect and why?
weight gain (0.5-3.5 kg) due to water retention and decrease in urine and increased intracellular osmolarity
is creatine a diuretic ?
no, the opposite
studies have found which detrimental health effects of creatine ?
none, all are anecdotal
creatine can change BP in what manner
increase it
2 examples of alkalinizers
sodium citrate and bicarbonate
when are alkalinizers useful ?
in sports where it’s maximal effort for over 30 seconds but under 10 min
what is the mechanism of an alkalinizer ?
buffers muscle acidity
which energy production mechanism is the alkalinizer counteracting ?
glycolysis
how much does pH drop in glycolysis ?
by 0.5
where do alkalinizers act on lactic acid ?
in BLOOD not muscle
what are primary buffers ?
phosphates and tissue proteins
what is the formula for sodium bicarbonate ?
NaHCO3
what is the formula of what happens in bicarbonate buffering ?
H+ HCO3 –> H2CO3 –> H2O CO2
what is the optimal dose of sodium bicarbonate ?
300 mg/kg BW
if you take this dose or less of sodium bicarbonate, there will be no effect
100 mg/kg BW
if you take this dose or more of sodium bicarbonate, you may have side effects like cramps and bloating
300 mg/kg BW
what are three events that NaHCO3 could help
400 m dash
speed skating
track cycling
why does NaHCO3 cause GI distress ?
CO2 distending the stomach wall
