Ergogenic Aids

Question 1

What are ergogenic aids?

Answer 1

A food, food component, nutrient, or non-food compound that is purposefully ingested in addition to the habitually consumed diet to achieve a specific health and/or performance benefit

Question 2

List of dietary supplements:

Answer 2

• functional foods
• formulated foods and sports foods
• single nutrients and other components of foods or herbal products
• multi-ingredient products

Question 3

What is wada?

Answer 3

International independent agency leading a collaborative worldwide movement for doping-free sport

Question 4

Explain “Food first but not food only”

Answer 4

Where practically possible, nutrient provision should come from whole foods and drinks rather than from isolated food components or dietary supplements

Question 5

What is the potential benefit of ergogenic aids?

Answer 5

It has a positive health and/or performance benefit and meets one of the “food first but not food only” criteria

Question 6

What are the potential costs (risks) of ergogenic aids?

Answer 6

• non-functional
• low / no active ingredient
• unintentional doping
• health and safety concerns
• monetary cost

Question 7

Compare and contrast the potential impact of beta alanine and nitrates on energetic capacity

Answer 7

• B-ALA increase carnosine concentrations in skeletal muscle by 20-80%. Supplementation can increase high-intensity intermittent exercise performance and/or training adaptations.
• Nitric oxide (NO) impacts exercise performance through several mechanisms: decreased fatigue during exercise, increased nutrient and oxygen delivery to working muscles and increased excretion of metabolic by-products of high-intensity exercise.

Question 8

What is the ‘spirit of the sport’ as defined by the world anti doping agency?

Answer 8

the ethical pursuit of human excellence through the dedicated perfection of each Athlete’s natural talents

Question 9

Is creatine monohydrate likely to be beneficial to a recreational endurance runner. If so, why? If not, why not?

Answer 9

Creatine:
- increases ATP availability
- improves glycogen synthesis
- improves anaerobic work capacity
- improves performance during end spurts
For a recreational endurance runner, it helps increase glycogen synthesis and storage in muscles and pulls water into muscle cells, improving hydration status.

Question 10

Explain the principle of food first not food only, and situations in which supplementation may be appropriate

Answer 10

• some nutrients are abundant only in foods athletes do not eat/like
• some foods may be difficult to consume immediately before, during or immediately after exercise
• tested supplements could help where there are concerns about food hygiene or contamination
• some nutrients are difficult to obtain in sufficient quantities in the diet

Question 11

Assertion: Creatine Monohydrate supplementation may be recommended for resistance training athletes.
Reason: Creatine Monohydrate is an intramuscular buffer that neutralises H+ produced during exercise.

Answer 11

Assertion true
Reason true