Chapter 15: Ergogenic Aids Flashcards
Ergogenic aid
something that aids (enhances) athletic performance
Acute ergogenic aids
have an 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 that is shown to be detrimental to exercise performance
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 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
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; a precursor to carnosine; increases acid-buffering capacity to stave off muscle soreness; helps bodywork 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 the 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 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
Supplementation guiding questions
“Does it work?”, “Is it safe?”, “Is it legal or ethical?”
