ergogenic aids Flashcards
what are anabolic steroids
Testosterone derivatives that promote protein synthesis for growth and repair of various tissues throughout the body.
benefits of anabolic steroids
•Increased muscle mass, strength and power
•Promotes recovery
•Ability to train at a higher intensity for longer
•Can speed up rehab from soft tissue injuries
risks of anabolic steroids
•Liver damage or cancer.
•Increased blood pressure.
•Raised LDL cholesterol.
•Shrinking of testicles, Reduced sperm count, Breast enlargement (Males).
•Development of facial hair, Deepening of voice (Female).
who would use anabolic steroids
High intensity, short duration performers:
•Weightlifters
•Sprinters (Case Study)
•Throwers
Power positions in team sports
•Rugby
•NFL
what is EPO
A synthetic version of the hormone secreted by the kidneys that increases the rate of production of red blood cells
benefits of EPO
•Increased red blood cell and haemoglobin count
•Increased oxygen carrying capacity of the blood
•Increased VO2 max
•Delayed OBLA/Lactate Threshold/Fatigue
risks of EPO
• increases blood viscosity
•decreased blood flow or cardiac output
• increased risk of blood clot; heart failure and stroke
• decreased natural production of EPO from kidney
who would use EPO
Endurance performers who rely on the supply of oxygen to muscle for aerobic respiration:
•Road Cyclists
•Distance Runners
•Triathletes
what are human growth hormones
A synthetic version of the hormone secreted by the pituitary gland to increase muscle mass
benefits of human growth hormones
•Increased muscles mass, strength and power
•Decreased fat mass
•Increased glucose levels
•Stimulate bone, cartilage and muscle growth
•Can speed up rehab from soft tissue damage
risks of human growth hormones
•Hypertrophy of internal organs
•Abnormal bone growth
•Bone thickening deformities
•Increased risk of diabetes; high blood pressure and cancer
who would use human growth hormones
Mostly anaerobic performers but also some aerobic performers:
•Weightlifters
•Athletes
•Team Game Performers
blood doping
Artificially boosting the red blood cell count by infusing it into the body
benefits of blood doping
•Increased red blood cell and haemoglobin count
•Increased oxygen carrying capacity of the blood
•Increased VO2 max
•Delayed OBLA/Lactate Threshold/ Fatigue
risks of blood doping
•Increased blood viscosity
•Decreased blood flow or cardiac output
•Increased risk of Blood clots; Heart Failure, Strokes
•Increased risk of blood viruses: hepatitis, HIV.
who would blood dope
Endurance performers who rely on the supply of oxygen to muscle for aerobic respiration:
•Road Cyclists
•Distance Runners
•Triathletes
what is intermittent hypoxic training
High Intensity Interval Training (HIIT) performed in hypoxic conditions (mask/chamber)
benefits of intermittent hypoxic training
•Used to pre-acclimatise for a competition at altitude
•Increased VO2 max
•Increased glycolytic enzyme activity
•Increased speed of PC resynthesises during fast component of EPOC
•Enhances speed, power and RSA
•Delayed OBLA/Lactate Threshold/ Fatigue
risks intermittent hypoxic training
•No direct risks from the training but many studies doubt the benefits.
•Potential risks would surround overtraining and injuries or risk of hypoxia which would increase chances of illness or muscular issues.
who would use intermittent hypoxic training
Training in hypoxic conditions has traditionally been associated with enhancing performance in endurance activities. However, IHT will enhance speed, power and RSA so it is also used by anaerobic athletes and games players.
what are cooling aids
A variety of products used to reduce core body temperature pre-event, reduce swelling in soft issue injuries and promote recovery post-event.
benefits of cooling aids
•Pre-event cooling e.g. ice vests or wraps worn between 8-30 minutes before event.
Allows exercise intensity to be sustained by reducing cardiovascular strain due to increased
core body temperature.
•Post-event cooling to promote recovery e.g. ice baths.
Reduce swelling due to microscopic tears in muscle fibres causing DOMS.
Benefit removal of lactic acid.
•Post-event cooling to treat injuries e.g. ice packs or ’game ready’ systems.
risks of cooling aids
•Ice vests can cause vasoconstriction of arteries therefore decreasing blood flow.
•Risk of ice burns.
•increased risk of complicating injuries due to masking pain.
who would use cooling aids
•Pre-event cooling products mainly used by endurance athletes or athletes competing in the heat.
•Post-event cooling products to promote recovery or treat injuries are used by all types of athletes.
pre event nutrients
•Slow release carbohydrates (Low GI) - rice, bread. 3 hours before event
•Simple carbohydrate – energy bar, honey. 2 hours before event
•Increase our glycogen stores, top up our glycogen stores and prevent hypoglycaemia, to maintain blood glucose levels
during event food, why?
•Intake of 60-90g of carbs per hour
•Hydration – Isotonic sports drinks
-To sustain carbohydrate availability
-To maintain blood glucose levels
-To prevent dehydration
• event dependent
post event, why?
•1-1.5g of carbs per kg per hour of exercise
•Include protein and other nutrients in meal
-To replenish glycogen stores
-The inclusion of proteins produces a higher rate of glycogen synthesis
what is carbohydrate loading
The increase in carbohydrate in the diet between 1-4 days before sporting event to increase stored glycogen levels.
It is linked with the tapering of training to reduce chances of burning glycogen stores.
benefits of carbohydrate loading
Loading can increase glycogen synthesis and stores therefore increasing endurance capacity.
risks of carbohydrate loading
•Can disrupt pre-event routine.
•Depletion phase can cause fatigue and lethargy.
•Loading phase can cause weight gain.
who would use carbohydrate loading
Most endurance performers who rely on large stores of glycogen to fuel ATP resynthesis.
Marathon runners, Road cyclists, Triathletes
isotonic drinks ( +/-)
•replaces fluids lost by sweating
•supplies boost of carbohydrate
•absorbed slower than hypotonic drinks.
eg endurance events, team games
hypertonic drinks (+/-)
•replenishes glycogen stores after exercise.
•not suitable during exercise as pulls water into the digestive system to dilute it.
•absorbed very slowly.
hypotonic drinks (+/-)
•absorbed very quickly.
•good for hydration without the boost of carbohydrates.
•lack of carbohydrates & minerals means not ideal for exclusive use during events > 60 minutes.
-absorbed quickly
eg. dancers, gymnasts, jockeys
Why is maintaining the right hydration levels key?
•Regulates body temperature and therefore regulate heart rate
•Maintain blood volume which reduces blood pressure and maintains blood viscosity
•Regulate the transport of essential nutrients
What issues do we face from dehydration?
•Increased viscosity and decreased blood flow
•Increased lactic acid production - Earlier OBLA
•Decreased blood flow to the skin, decreased sweating, impaired thermoregulation = increase in body temperature
what is caffeine
a stimulant that reaches the brain quickly to stimulate the central nervous system. Taken 60 minutes before event via a liquid (Red Bull),
benefits of caffeine
•increased mental alertness
•Increased breakdown of fat for energy therefore saves glycogen for higher intensity exercise
•Increased endurance capacity
risks of caffeine
•A diuretic so can cause dehydration
•Anxiety and insomnia
who would use caffeine
Speed and power athletes – Sprinters, Throwers, Jumpers, Games Players
creatine
the consumption of the synthetic form of creatine taken for ergogenic effect.
athletes take it:
•mostly in powder form, dissolved in water or added to a protein recovery shake.
•most common method is 3g per day.
some athletes take creatine on a cycle. e.g. 4 weeks on / 2 weeks off.
benefits of creatine
•increased PC stores.
•delayed threshold of ATP-PC system.
•muscle hypertrophy.
•increased power & strength.
•Increased RSA.
•speeds up protein synthesis
•can help to aid recovery process after high intensity exercise
risks of creatine
is considered safe but can cause:
•weight gain due to water retention in muscle.
•potential muscle cramp or strain.
•gastrointestinal distress.
who would use creatine
•intermittent sports e.g. games players.
•maximal power athletes e.g. 100m sprinters, weightlifters etc.
•athletes with heavy game schedule e.g. hockey players during Olympic games.
bicarbonate
bicarbonate is an alkaline that neutralises acid so it acts to regulate the body’s pH as a buffer to lactic acid.
athletes take it:
as sodium bicarbonate (baking soda) mostly in powder form, dissolved in water.
1-3 hours pre event.
benefits of bicarbonate
•buffers lactic acid & carbonic acid.
•allows muscle to function at optimal levels for longer.
•decreased RPE (rate of perceived exhaustion).
•delays OBLA or fatigue.
•allows for improved power at OBLA.
risks of bicarbonate
•gastrointestinal distress.
•bloating.
•nausea.
who would use bicarbonate
mainly speed endurance anaerobic athletes.
e.g. 400m, 800m runs, 100m swims.
nitrate
nitrate is an inorganic compound made up of nitrogen and oxygen. It is naturally occurring in green leafy vegetables and beetroot.
athletes take it:
mostly in liquid form e.g. 0.5 l of beetroot juice.
2-3 hours pre event.
benefits of nitrate
•increased blood plasma.
•reduces VO2 at any given intensity.
•increased aerobic performance.
•delays OBLA or fatigue.
•decreases resting blood pressure.
risks of nitrate
•long term use linked to gastric cancer.
this view has been challenged more recently.
•the recommendation is that athletes use dietary rather than synthetic supplementation.
who would use nitrate
mainly aerobic or endurance athletes.
benefits performance of athletes working in hypoxic conditions.
ergogenic aids
A Technique or substance used to enhance performance or recovery.
Pharmacological Aid
A supplement or drug that enhances performance by increasing the levels of hormones naturally produced in the body
Physiological Aid
A technique that enhances performance by directly influencing a physiological capacity of a particular body system
Nutritional Aid
A supplement, food or drink that is consumed to enhance performance or recovery
