Chapter 3C - Effects, Risks, and Alternatives of Common Performance-Enhancing Substances and Methods Flashcards
What are ergogenic aids defined as, and list some of the more common options.
Ergogenic agents are considered to be any substance, device, practice that has the ability to enhance or improve an individual’s performance.
Popular ones for increasing muscle strength include creatine, beta-hydroxy beta-methylbutyric acid (HMB), protein and amino acids, and beta-alanine.
Popular aerobic ergogenic aids included BCAA (branched chained AMino acids), caffeine, sodium tablets, glutamine, high molecular weight carbs, protein, sodium bicarbonate and citrate and sports beverages.
Explain how creatine is helpful for increasing muscle mass and strength. Where is it found in the body and is it naturally occurring. What does it consist of. Why is it used.
Naturally occurring substance found in kidneys, liver and pancreas.
Consists of the amino acid glycine, arginine, and methionine and can be found in protein sources such as meat and fish.
Used to improve strength, increase lean body mass, and potentially aid rapid muscle recovery during exercise.
Creatine converts to creatine phosphate in the body, which is needed to make ATP, the energy for muscle reactions
What’s the recommended dosage for creatine supplements? Is it safe to use?
It’s regarded as safe to if used in proper amounts.
To increase muscle creatine - take 0.3g per kg of bodyweight per day of creatine monohydrate for at least 3 days, then 3-5 grams per day to maintain the increased stores.
Creatine at the rate of about 0.1 grams per kilogram of body weight per day added to a protein supplement may further help facilitate resistance training.
Explain Beta-hydroxy Beta-methylbutyric acid (HMB). What amino acid does it come from, what does it do. Is it safe.
HMB - Comes from the amino acid leucine. Plays a role in the prevention of protein breakdown, or proteolysis.
It is used in individuals with muscle wasting conditions and by athletes to enhance performance.
HMB useful for those trying to increase lean muscle mass
Safe for youth and adults.
Common supplement used - also found in milk, catfish and citrus fruits.
Explain protein and amino acids. How much g per kg of body weight.
Protein is needed for muscle atrophy during strength training. Body needs to remain in positive nitrogen balance to prevent muscle atrophy and catabolism. Which is the breakdown of muscle that occurs when protein is inadequate.
Protein or its building blocks (amino acids) are needed to ensure positive nitrogen balance.
RDA for protein of 0.8g per KG of body weight may be sufficient as a minimum number for individuals not engaged in strength training. 1.2-1.7 grams per kilogram of body weight.
When considering protein intake, it’s important to consider the type of protein - complete of incomplete.
Complete proteins contain all of the EAAs and usually come from animal sources
Incomplete proteins contain some of the essential nutrients and are found in foods such as beans, nuts, seeds, and grain.
Could also use other sources of protein as needed such as whey, casein, or soy.
Beta-alanine, what is it used for. Is it an EAA. What happens if it’s not present?
It is used to enhance athletic performance, particularly high-intensity, anaerobic activities.
It’s a non EAA, is a component of carnosine, along with hitidine, and is produced in skeletal muscle. Carnosine is an essential buffering element in skeletal muscle. If beta-alanine isn’t present, carnosine production cannot occur.
Beta-alanine supplementation increases muscle carnosine content, which helps to improve performance during high intensity exercises by neutralizing acid production.
3-6 g per fay for athletes engaged in anaerobic activity.
Explain how branches chain amino acids are used for increasing aerobic endurance.
Branched chain amino acids (BCAAs) sometimes called the proteinogenic amino acids, are essential nutrients for building protein and include leucine, isoleucine, and valine.
It’s getting more popular for aerobic athletes for enhanced recovery from exercise, reduce muscle damage and decrease central fatigue.
Dosing is hard…and should be based on body weight and intensity and duration of exercise..
