Ergogenic aids (1.2) Flashcards
ergogenic aid def
any substance or treatment that either directly improves physiological variables during performance, or removes subjective restraints that may limit physiological capacity
blood doping process
.take out and freeze blood 3-4 weeks prior to event
.within 2hrs of event, reinfuse blood
blood doping pros
increases RBC production = improve O2 capacity = improve CV endurance = increase VO2 max
blood doping cons
blood clotting
heart failure
transfusion complications
EPO info/process
.synthetic copy of hormone in kidneys
.stimulates bone marrow to produce RBC
.recombinant EPO is used to produce more haemoglobin to aid O2 transport
EPO pros
increase improve CV endurance
increase VO2 max
EPO cons
blood viscosity (blood clots)
strokes
risk of pulmonary edema
anabolic agents info
synthetic version of testosterone
must be injected or tablets
used mostly for power events
anabolic agents pros
promote muscle growth
increase frequency/intensity of training
can improve recovery
anabolic agents cons
aggression (roid rage)
mood swings
liver damage
heart failure
human growth hormone (HGH)
synthetic version of pituitary gland hormone
stimulates bone/muscle growth
affects protein/carbs/fats metabolism
power/strength athletes
HGH pros
increase % of lean body mass
improves metabolism
improves recovery
HGH cons
diabetes risk
enlargement of organs
thickening of soft tissue in face/hands/feet
intermittent hypoxic training
mimics effects of altitude
mask limiting partial pressure of O2 is worn
intermittent hypoxic training pros
rate of aerobic adaptations are increased:
haemoglobin volume
O2 carrying capacity
intermittent hypoxic training cons
hard to reach normal work rates in these conditions
cooling aids pre event
cooling towels/ice vest - reduce core body temp in hot conditions
reduce dehydration/sweating/CV drift
cooling aids post event
ice baths - vasoconstriction/dilation to remove lactic acids
cooling aids cons
shock
hypothermia
ice burns
calorie counting
estimate RMR energy expenditure: calories used, per kg of body weight, per hour
e.g 1.3kcal x 55kg x 24hrs = 1716kcal
physical activity requires 8.5 kcal, per kg, per hr
e.g 4hrs of gymnastics: 8.5kcal x 55kg x 4hrs = 1870kcal
requirement of calories: 1716 + 1870
calorie counting food %
.find % of that food from total calories .divide by energy value of that food .answer is in grams e.g CHO: 55% of total (e.g 2000) = 1100 1100/4 = 275g
5 nutritional aids
creatine caffeine bicarbonate of soda nitrate glycogen loading
creatine supplementation
.increase PC stores to increase intensity and duration of performance
.used to fuel high intensity e.g sprinters/w.lifters
.available as tablet or powder
can increase PC stores by 50%
creatine supplementation pros
increased: PC stores intensity/duration of training maximum and explosive strength fuel
creatine supplementation cons
increased:
weight gain
water retention
muscle cramps
gastrointestinal problems
long term effects on health unclear
caffeine
.stimulant used to heighten CNS and increase breakdown of fats to prolong aerobic energy production
.coffee, tablets, energy drinks
caffeine pros
increase: nervous stimulation focus/concentration mobilisation of fats preservation of muscle glycogen CV endurance
caffeine cons
diuretic effect - dehydration
anxiety
gastrointestinal problems
not always legal
bicarbonate of soda
alkaline that acts as a buffer towards lactic acid
0.3g, per kg of mass, 1 hour before
bicarbonate of soda pros
.good for athletes who work for 1 - 7 mins
.increased buffering capacity
.tolerance to lactic acid
.increase intensity/duration of performance
bicarbonate of soda cons
gastrointestinal problems
unpleasant taste - nausea
nitrate
.inorganic compounds which dilate blood vessels to reduce blood pressure and increase blood flow to muscles
.found in leafy veg + beetroot
.good for CV endurance
nitrate pros
reduce blood pressure
increase blood flow
increase intensity
delays fatigue
nitrate cons
headaches/dizziness long term effects unclear carciogenic risk (cancer) gastrointestinal problems
glycogen loading
manipulate diet to enhance retention of carbs and glycogen
glycogen depletion activity - high protein/fat diet during following days - glycogen depletion activity - high carb diet while resting
glycogen loading pros
.helps increase glycogen stores
.delays fatigue during anaerobic events
glycogen loading cons
lethargy during depletion
gastrointestinal problems
bloating
hypoglycaemia (low blood sugar)
pre match meal
.at least 4hrs before
.rich in complex carbs
.protein, veg, fruit, (small fat)
.slow release energy e.g pasta, meat, salad, stir fry
pre event snack
.30mins before
.quick burst of energy
.small - avoid indigestion
e.g granola bar/bananas
during activity/immediately after
hydration - prevent injuries, keep body working efficiently, flush unwanted substances
post match meal
2-3 hrs after replenish lost calories complex/starchy carbs hydration protein
hypotonic sports drink
2-4g of carbs per 100ml (low levels)
provide hydration
transport fluid/carbs into blood stream
useful for maintaining weight
isotonic sports drink
6-8g carbs per 100ml
transport fluid/carbs into blood stream
prevent fatigue/dehydration
good for recovery
hypertonic sports drink
more than 10g of carbs per 100ml
immediately following exercise (recovery) - restore muscle glycogen stores
not good for hydration
