Chapter 15: Ergogenic Aids

Question 1

Ergogenic aid

Answer 1

something that aids (enhances) athletic performance

Question 2

Acute ergogenic aids

Answer 2

have an immediate effect on mental and physiological functions; e.g., caffeine

Question 3

Chronic ergogenic aids

Answer 3

enhance strength and muscle mass adaptations when consumed over a period of weeks in conjunction with training; e.g., creatine

Question 4

TYPES OF ERGOGENIC AIDS

Answer 4

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.

Question 5

Nutritional ergogenic aids

Answer 5

when macro- and/or micro-nutrients are consumed as part of a performance enhancement strategy; e.g., amino acids, sports drinks, vitamins, and minerals

Question 6

Non-nutrient ergogenic aids

Answer 6

creatine, beta-alanine, nitric oxide boosters, stimulants, anti-catabolic substances, prohormones, androgenic anabolic steroids, blood doping

Question 7

Ergolytic substance

Answer 7

a substance that is shown to be detrimental to exercise performance

Question 8

ESSENTIAL AMINO ACIDS

Answer 8

• Leucine
• Isoleucine
• Valine
• Lysine
• Tryptophan
• Threonine
• Methionine
• Phenylalanine • Histidine

Question 9

NON-ESSENTIAL AMINO ACIDS

Answer 9

• Alanine
• Arginine*
• Asparagine
• Aspartic acid • Cysteine*
• Glutamic acid • Glutamine*
• Glycine*
• Proline*
• Serine
• Tyrosine*

Question 10

Conditionally essential amino acids

Answer 10

normally synthesized in the body but can be required in the diet under certain physiological conditions or pathological states

Question 11

Commonly supplemented amino acids

Answer 11

branched-chain amino acids (BCAAs) of leucine, isoleucine, and valine, glutamine, lysine

Question 12

Vitamin supplementation

Answer 12

ergogenic only if the athlete has an inadequate dietary intake of a vitamin; excessive intake of some can seriously damage health

Question 13

Mineral supplementation

Answer 13

ergogenic only if the athlete has a predisposing deficient of a mineral; most commonly deficient = iron, zinc, sodium, calcium

Question 14

Female athlete triad

Answer 14

syndrome identified by the combination of eating disorders, amenorrhea, and decreased bone mineral density; caused by not meeting energy and calcium needs during training

Question 15

Amenorrheic athletes

Answer 15

female athletes with the absence of a menstrual period during reproductive ages

Question 16

Creatine

Answer 16

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

Question 17

Beta-alanine

Answer 17

non-proteinogenic amino acid; a precursor to carnosine; increases acid-buffering capacity to stave off muscle soreness; helps bodywork at high levels for longer

Question 18

Nitric oxide boosters

Answer 18

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

Question 19

Stimulants

Answer 19

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

Question 20

Anti-catabolic substances

Answer 20

substances that promote muscle synthesis and prevent muscle breakdown; amino acids and proteins, HMB

Question 21

Prohormones

Answer 21

substances that promote increased anabolic hormone concentrations in the body; DHEA, most effective with older athletes

Question 22

Androgenic anabolic steroids

Answer 22

designed to mimic the effects of testosterone; banned by all major athletic organizations; promote the building of muscle mass and strength, reduce body fat; risk of serious adverse health effects

Question 23

Blood doping

Answer 23

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

Question 24

SUPPLEMENTATION GUIDELINES

Answer 24

• 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

Question 25

Supplementation guiding questions

Answer 25

“Does it work?”, “Is it safe?”, “Is it legal or ethical?”