Ergogenic Aids Flashcards
Name the three pharmacological aids
Anabolic steroids
Erythropoietin (EPO)
Human growth hormone
Name the three physiological aids
Blood doping Intermittent hypoxic training (IHT) Cooling aids(pre+post)
Name the nutritional aids
Food volume/timing Hydration Carbo-loading Creating Caffeine Bicarbonate Nitrate
Anabolic steroids legal status
illegal
Anabolic steroids description
Artificial synthetic drugs which mimics natural male hormone testosterone
Taken via: injection, orally via pill, patches, gels or creams rubbed on skin
Potential benefits of anabolic steroids
- Increased growth of muscle mass, strength and power
- Increased promotion of synthesis of protein speeding up muscle repair and recovery
- Allows increased quantity, intensity and duration of training
- Increased recovery from strain and injury
- Increased aggression useful in some sports
Potential risks of anabolic steroids(everyone)
Increased risk of permanent liver damage and cancer
Increased blood pressure
Increased LDL cholesterol
Decreased HDL cholesterol
Increased feeling of paranoia, irritability, acne, aggressiveness, violence, dramatic mood swings
Risks of anabolic steroids for females
Facial hair Deep voice Enlarged genitals Breast reduction Disrupted menstrual cycle
Risks of anabolic steroids for males
Atrophy of testicles Decreased sperm count Impotence Baldness Enlarged prostate gland Breast enlargement Pain urinating
Who benefits from anabolic steroids?
High intensity, short duration performers such as weightlifters and sprinters
Used by injured performers to speed up recovery and repair of injuries
Erythroprotein legal status
illegal
EPO description
Synthetic protein stimulating rbc growth
Alternative to blood doping
Is a peptide hormone naturally produced by kidneys
Stimulates bone marrow to increase rbc production
Plasma infusions common alongside EPO to prevent hyper-viscosity in blood
Has enormous benefit in the treatment of anaemia
Urine tests show levels of rbc’s above norm values
Potential benefits of EPO
Increased haematocrit
Increased total rbc volume of 45% to 65%
Increased haemoglobin levels which increases o2 transport to muscles which increases o2 uptake
Increase in aerobic performance
Increased energy delivered and delayed fatigue for aerobic performance
EPO potential risks
Increase blood viscosity
Increased risk of blood clotting which can lead to heart failure/stroke
Increased danger if body becomes dehydrated as this decreases plasma volume which further increases blood viscosity
Misuse can lead to auto-immune disease with serious health consequences
Who benefits from EPO?
Endurance athletes relying on good o2 transport to the muscles
Human growth hormone legal status
illegal
Human growth hormone description
Injected/ingested in the form of pills, suppositories or creams
HGH is synthetic hormone that mimics a natural growth hormone produced by the pituitary gland which stimulates growth of cartilage, muscle and bone
Difficult to detect between synthetic and natural form as natural levels of HGH vary massively due to diet, stress, sleep and exercise
Potential benefit of HGH
Increase muscle mass and strength
Increased training intensity
Increased recovery(conflicting evidence for all of above three)
Increased production of cartilage cells
Increased bone growth/density
Increased healing of soft tissues
Increased metabolism of protein, fat and carbohydrates
Therefore increased breakdown of fats leading to decreased fat mass
Potential risks of HGH
Increased hypertrophy of internal organs
Increased risk of diabetes
Increased bon thickening leading to deformities
Increase of glucose intolerance
Increased size of organs leading to an increased risk of potentially life threatening diseases
Increased cancer risk due to abnormal growth of cells
Who benefits from HGH
Used mostly by power/sprint performers
Performers undertaking regular high intensity training requiring lots of soft tissues repair
Blood doping legal status
illegal
Blood doping description
Removing and storing of blood 4-6 weeks PRE - performance and re-infused hours before performance
Two different ways:
Autologous - transfusion of one’s own blood which is stored and re-infused later
Homologous - transfusion of another persons blood
Recent resurgence due to the introduction of efficient EPO detection methods
Potential benefits of blood doping
Increased total volume of rbc’s (20%)
Increased haemoglobin levels
Increased HbO2 transport to muscles increasing O2 uptake
Increased energy delivered and delayed fatigue for aerobic performance
Potential risks of blood doping
Increased blood viscosity and decreased HR, blood flow and cardiac output can overload the cardiovascular system leading to clotting, heart failure and strokes
Increased risk of HIV if Homologous blood doping is used
Increased risk if dehydrated due to decreased plasma volume further increasing blood viscosity forcing the heart to work harder
Who benefits from blood doping?
Endurance/aerobic performers who rely on the supply of O2 to the muscles
Intermittent hypoxic training legal status
legal
Description of IHT
IHT involves short intervals (4-6mins) of breathing hypoxic air (low pp of O2) interspersed with similar length intervals inhaling ambient air
Replicates altitude training drug free
Can be done using: sleep tents, chambers and non invasive pulse oximetry masks
Who benefits from IHT?
All athletes requiring pre - acclimatisation
All athletes wishing to increase O2 transport to increase performance at sea level
Potential benefits of IHT?
Increased performance and duration with delayed fatigue
Increased ability to buffer lactate and delay onset of blood lactate accumulation(OBLA)
Increased defence against oxidative stress
Increased O2 transport systems due to increased rbc’s
Increased natural EPO production
Pre-acclimatisation to high altitudes
Decreased mountain sickness and fatigue, recovery time after aerobic and anaerobic
Potential risks of IHT?
Reversibility-Benefits gained are quickly lost if IHT stops
Increased dehydration
Decreased work rate during IHT
Disrupts normal training habits
Altitude domes/tents with nitrogen inflow create a potential life-threatening low arterial O2 saturation below safe 70%
Must have safety cut offs to prevent above
Colling aids legal status
legal
Description of cooling aids pre exercise
Can be done by ice/cooling vests or soaked/towels/headbands
Critical core temp(Tc) exists after which athletes must decrease intensity or risk heat illness
Advisable 10-30 mins before prolonged exercise in hot temperatures
Best to start exercise with cooler body Tc as possible by pre-cooling to increase margin between starting and critical Tc
Potential benefits of cooling aids pre exercise
Decreases and maintains Tc and decreases thermal strain
Decreases dehydration enabling athletes to draw on reserves later in performance
Decreases CV-drift
Pre-cooling reduces need to increase Q to skin to help reduce Tc which maintains Q to muscles during exercise
Potential risks of cooling aids pre exercise
Potential heat illness if not used
Metabolic and CV responses can be decreased during initial 15 min of exercise, decreased HR and perceived exertion and may lead to working above target zones and pace
Used on chest region may cause increased angina pain from constriction of coronary arteries
Not used by hypertensive as vasoconstriction may increase Bp
Decreases efficiency of vasoconstriction/dilation
Who benefits from cooling aids pre exercise
Mainly endurance performers but anyone exercising in hot environments where body temperature regulation more of an issue e.g. cricket
Description of cooling aids post exercise
Used for injury treatment and post event recovery
Sprays, ice packs/gels/baths and cold water immersion
Injury specific-Ice packs/gels applied to specific body area
Some research suggests cool CWI (6 degrees) better than iced water
Potential benefits of cooling aids post exercise
Increased speed muscle repair/recovery
Decreased muscle soreness (DOMS)
Decreased pain at rest, decreased pain on stretch and decreased post active ROM due to
1.Decreased anti inflammatory response
2.Decreased swelling due to constriction of blood vessels
3.Increased pain tolerance due to decreased nerve conduction velocity
Who benefits from cooling aids post exercise
All performers with soft tissue injuries, DOMS, undertaking contact e.g. rugby players
After high intensity/repeated exercise bouts to speed up their recovery process after exercise
Potential risks of cooling aids post exercise
Ice burns if applied for 10+mins directly to skin
Ice may hide/complicate nerve impingement injuries
Do not use with hypertensive as vasoconstriction may increase Bp and decrease efficiency of vasoconstriction/dilation of elderly people
May decrease the inflammatory response responsible for initiating and resolving skeletal muscle injury
Increased stress hormones for 60 mins post cold water immersion which are catabolic which decreases positive training adaptations
Food volume/timing legal status
legal
Description pre event food v/t
3-6 hrs pre event ingest 1-4g per kg of body mass of complex CHO’s
1-2 hrs pre event ingest simple CHO’s(high glucose)
Benefits of pre food v/t
Maintain and top up liver/muscle and blood glucose/glycogen stores
Decrease glycogen depletion delaying fatigue
Risks of pre food v/t
Rebound hypoglycaemia: low blood glucose levels when ingesting CHO’s 1hr-15min pre to exercise
Food remains in gut therefore increased risk of nausea/cramping/stomach upset
decreased CHO store limiting fuel for exercise
Who benefits from pre food v/t
Endurance performers (60+mins) benefit most from 3-6hr pre meal All performers fuelled by glycogen/glucose as main energy source benefit from 1/2 hr meal
Description of food v/t during exercise
Ingesting frequent/small amounts of simple CHO’s when activity
ACSM suggests 60+ min activity to eat 30-60 g CHO’s an hr
Benefits of food v/t during exercise
Maintain/replace vital glycogen/blood glucose stores
Decrease glycogen depletion and delay fatigue
Especially activity of 45+mins as prevents increased use of fats as energy fuel
Risks/negatives of food v/t during exercise
If not consumed-No CHO’s during increases glycogen depletion and increases use of fats which decreases exercise intensity
No need to ingest CHO’s if activity is less than 45mins
Who benefits from food volume/timing during exercise
All performers when the activity is 45+ minutes
Increase carbs in longer duration events
Description of post event food v/t
Ingest 1g per kg of body mass per hour within two hours
4:1 ratio of CHO and protein in 1st 2 hours post endurance exercise
Liquid or solid forms of fast-digesting CHO’s
Benefits of post food v/t
Increased speed of glycogen store recovery
CHOs stores during short duration exercise replenished in a 2/3 hrs
Glycogen synthesis increases in 2hr window after exercise
Risks of post food v/t
Can take up to 48hrs post exhaustive activity so must use two hr window
Activity suppresses appetite and increases thirst so use hypertonic sports drinks
Who benefits from post food v/t
Any performer using glycogen/glucose as an energy source
Important for athletes competing/training the next day
Hydration legal status
legal
Description of hydration
Hydration achieved by drinking water and sports drinks as well as 20% in food
H2O makes up to 60% male and 50% female body weight
Thirst mechanism does not match our hydration state so its best to consume increased fluid than thirst dictates
Potential benefits of hydration
Maintaining hydration and decreased risk of dehydration during prolonged exercise
Regulates Tc: water dissipates excess heat during exercise
Maintains blood volume: Bp, plasma and transport of O2/CO2/glucose/nutrients to muscles
Optimizes CV function
Isotonic drinks also help maintains electrolytes and efficient muscle function
Glucose rich sports drinks also maintain blood glucose levels
Who benefits from hydration?
All athletes in all contexts both aerobic/ anaerobic
Endurance athletes can sustain increased high intensity work when hydrated
Increased importance in endurance or high temperature activities where increased fluid loss occurs
Dehydration has decreased impact on anaerobic activity
Risks associated with hydration
No hydration: Decreased blood volume, deceased cardiac output to skin/muscles which increases stress on heart and increased HR, increased viscosity of blood, decreased electrolytes, decreased muscle function, decreased ability to sweat/regulate Tc leading to increased Tc and heat stress, increased OBLA-muscle fatigue/cramps
Hyponatremia: increased water volume decreased sodium levels in blood leading to increased fatigue
Pre execise hydration strategies
No RDA but adequate intake is approximately 3.7 litres/day for men and 2.7 litres/day for women
Exercise should be started when fully or hyperhydrated
Drink 0.4-0.6L 2-3hrs before to ensure a moderate of water in the stomach
If exercise is being done in hot conditions then an additional 0.25-0.5L should be consumed within two hours of exercise
If exercise is longer than 60 mins consume CHO sport drink along with water
Drink 0.3-0.5L of water/CHO sports drink 15-30 min prior to delay fatigue and prevent dehydration
During hydration strategy for exercise less than 60 mins
Muscle and liver glycogen stores are sufficient for optimal performance and only water needs to be consumed during exercise: consume 1.8-2.4L of cold water every 15 min to maintain hydration
Hydration strategy during exercise lasting for more than 90 mins
Increased risk of hypoglycaemia or dehydration so both water and CHO required
Consume 1.5-3L of a CHO/water drink every 15-20min to optimise performance
Water prevents dehydration, CHO prevent glycogen depletion to prevent onset of fatigue
Electrolyte sodium helps the body retain fluid and stimulates the drive to drink more fluid
Some electrolytes are lost during exercise like sodium and chloride which are lost via sweat
Post exercise hydration strategy
Studies show that athletes do not voluntarily rehydrate after exercise and need to have a plan to replenish water, electrolytes and CHO’s lost during exercise
Immediately after and for the next 6-8hrs, rehydration is vital so athletes do not begin the next training session or competition is a dehydrated state
Generally an athlete should drink 1-1.5L times the water lost through sweating
Sodium is beneficial as its presence influences the body to retain fluid and drive to drink it
Sodium and water are found in sports beverages, but sodium is low so athletes can also lightly salt their food
What is an isotonic drink
5-8% glucose, same as body’s blood glucose
What is a hypertonic drink
15% glucose, higher than body’s blood glucose
What is a hypotonic drink
4% glucose, lower than body’s blood glucose
Benefits of isotonic sports drinks
Tops up CHO’s
Replenishes fluid and electrolytes
Increased absorption/rehydration
Negatives of isotonic sports drinks
Slower absorption than hypotonic
Benefits of hypertonic sports drinks
increased replenishment of CHO stores/electrolytes post exercise
Negatives of hypertonic sports drinks
Slowest absorption and increased dehydration
decreased performance during activity
Benefits of hypotonic sports drinks
Quickest absorption and rehydration
Vital during prolonged exercise or in heat when hydration is more important than CHO replenishment
Negatives of hypotonic sports drinks
Not beneficial for any activity longer than 45 mins requiring more CHO
Who benefits from isotonic sports drinks
Middle/long distance team/racquet games during exercise lasting longer than 45 mins
Who benefits from hypertonic sports drinks
All performers but mostly endurance athletes e.g. iron man or triathletes
Who benefits from hypotonic sports drinks
Athletes requiring H2O in preference to CHO’s
Activity less than 45 mins or in hot conditions
CHO loading legal status
legal
Description of CHO loading
Classic method:
Depletion phase-4 to 7 before: exercise as normal on a decreased CHO increased fat/protein diet
loading phase: Increased CHO loading 1-4 days prior to performance ingesting increased CHO/protein diet with a decreased training load
Modern method:
No depletion phase
Loading phase-only 1 to 4 days pre event ingest increased diet high in CHO’s with tapered training
Benefits of CHO loading
Increased activity of enzyme glycogen synthase which: increases glycogen synthesis, increased glycogen storage which increases endurance capacity and delays fatigue
increased performance at a higher intensity
No benefit for activity less than 30-40mins duration
Potential risks of CHO
Disruption of an athlete’s normal pre-event routine
Post depletion phase:
negative psychological effects, feel irritable, hypoglycaemia(decreased blood glucose)
Loading phase:
Increased weight due to increased water retention needed to store to increased glycogen store
Decreased power to weight ratio
Who benefits from CHO loading
Long duration aerobic performers over 60/90 mins
All day event(e.g. rugby sevens tournaments)
Any performer reliant upon glycogen as primary energy fuel
Creatine legal status
legal
Creatine description
Naturally found in liver/kidneys and converted into phosphocreatine and stored in small amounts in muscles
PC provides quickest source of energy to resynthesize ATP for muscle contractions
Found naturally in meats but creatine supplements used in synthetic form as soluble tablet, capsule, powder
Dosage: 3-5g a day
1-2 weeks/months on and 1 week/month off
Dosage dependent upon your weight and volume of training, intensity and duration
Potential benefits of creatine
Increases PC stores by up to 50%
Increased recovery post high intensity training
Increased fat-free body mass
Increased intensity and duration of training
Increased hypertrophy
Potential risks of creatine
seems safe but long term effects unknown Increased weight gain due to increased muscle water retention Increase muscle cramps increased gastro distress Increased stress on organs
Who benefits from creatine
Intermittent/high volume/intensity short duration power athletes
Also benefits middle distance endurance athletes
Caffeine legal status
legal
Caffeine description
Was banned and on WADA watch list
Too much caffeine also has negative performance effect
Found in tea, coffee, soft drinks, cocoa, tablets and medications
Dosage: research unclear:
aerobic benefits: 1hr PRE-event 3-6mg/kg body mass 2-4 cups of coffee (75mg a cup)
Potential benefits from caffeine
Increased CNS stimulation leading to an increase in adrenilin which-
Increases cognitive awareness/concentration
Decreased fatigue/perceived effort
increased endurance /aerobic capacity
Increased breakdown of FFAs as energy fuel conserving important glycogen stores for sprints later in performance
Some research suggests caffeine increases endurance and decreased fatigue by acting as a stimulant
Research unclear and dose dependent
Caffeine potential risks
Excessive caffeine acts a diuretic which can: increase dehydration leading to decreased heat regulation, increased Bp/heat exhaustion, decreased performance
Serious side effects for some people: addictive, nausea, muscle tremors/cramps, headaches/anxiety, sleep disorders/insomnia
Who benefits from caffeine
Benefits for both aerobic and anaerobic performers
Increased intensity/duration of training due to decreased perceived effort
Bicarbonate of soda legal status
legal
Bicarbonate of soda description
During aerobic exercise muscle blood CO2 and H2O are converted into HCO (bicarbonate) and hydrogen ions/H+ within rbc’s
During anaerobic exercise H+ is produced faster than we can remove them (OBLA) which increases lactic acid, decreased pH, inhibits enzymes causing muscle fatigue
Bicarbonate of soda solution ingested 1-2hrs pre-activity increasing blood bicarbonate concentration during exercise
Increased bicarbonate in the blood neutralizes the effect of lactic acid to help maintain pH
Potential benefits of bicarbonate of soda
Increased tolerance to lactic acid
Increased blood alkalinity so that more lactate can be cleared therefore delaying OBLA
Increased anaerobic/lactate threshold
Increased intensity/duration performance before OBLA
Increased power at lactate threshold
Potential risks of bicarbonate of soda
Ingesting bicarbonate can cause severe intestinal distress
Bloating, nausea, diarrhoea which itself decreases performance
Who benefits from bicarbonate of soda
Increased effect on anaerobic performers trying to increase speed/power/lactate threshold using high intensity workouts
Nitrate legal status
legal
Description of nitrate
Stored as nitrites and converted to nitric oxide a gas naturally produced by cells lining blood vessels
Sources: Beetroot and leafy greens
Most use dietary nitrate in liquid form of beetroot juice or sodium and potassium nitrate and with a final dosage 1-3hrs pre event
Most benefits observed after long term ingestion in high intensity activity and les fit performers
Increased benefits when intravenous administered with high dosage levels increased effectiveness if orally ingestion
Potential benefits of nitrate
NO released during exercise and functions to relax smooth muscle within blood vessel walls which:
increases vasodilation and increases blood flow
increases O2/nutrients to muscles
increased removal of LA and CO2 which delay OBLA fatigue
Decreased Bp and O2 cost of exercise
Increases HI work rate tolerance decreasing O2 uptake/Vo2 max during sub maximal work
all increasing O2 capacity and performance
Potential risks of nitrate
Low doses (less than 20g) well tolerated but high level (20g-30g) reported weakness, diarrhoea, nausea, vomiting, headaches
High doses intravenously administered may cause: decreased blood pressure with a high HR, decreased arterial resistance in the arms
Individuals with liver disease/kidney failure are advised against taking these supplements
Some link to gastric cancer
Who benefits from nitrates
Mostly endurance performance and those at higher work intensity
Also benefits anaerobic athletes
