Ergogenic Aids

Question 1

What are nitrates?

What type of athletes use them?

Answer 1

Compounds consumed by eating vegetables (beetroot, root veg) to dilate blood vessels
Used by endurance athletes

Question 2

Pros and cons of nitrates (2 if possible)

Answer 2

Pros: Reduce blood pressure
Delay fatigue

Cons: Can cause headaches and dizziness
Carcinogenic side effects

Question 3

What is bicarbonate?

What athletes use them?

Answer 3

Baking soda - an alkaline that neutralises acids in the blood stream and acts as a buffer

Used by endurance athletes

Question 4

Pros and cons of bicarbonate (2 if possible)

Answer 4

Pros: Reduces lactic acid effects (buffering)
Important for digestion

Cons: Can cause nausea
Has a bad taste

Question 5

What is caffeine and what does it do?

Answer 5

Legal stimulant that heightens the CNS

Increase the breakdown of fat and aerobic energy production

Question 6

2 Pros and Cons of caffeine

Answer 6

Pros: Increases alertness
Increases endurance

Cons: Diuretic (makes you wee) = Dehydration
Can cause insomnia

Question 7

What is creatine supplementation?

What type of athletes use it?

Answer 7

Amino acid found in meat that increase PC stores

Used by high intensity athletes

Question 8

2 pros and cons for creatine supplementation

Answer 8

Pros: Helps muscle growth
Leads to increased aggression (+ve)

Cons: Unexplained side effects
Increased aggression (-ve)

Question 9

What is hydration?

What type of athletes use it?

Answer 9

Drinking to maintain bodily fluid levels (electrolytes)

All athletes use it

Question 10

2 Pros and cons of hydration

Answer 10

Pros: Enhance performance
Increases efficiency at muscle cells
Increased skill level and cognitive function

Cons: No cons

Question 11

What is glycogen loading?

What type of athletes use it?

Answer 11

Manipulating carbs intake a week before an event

Used by endurance athletes (long distance runners)

Question 12

2 Pros and Cons of glycogen loading

Answer 12

Pros: Increase time to reach exhaustion by up to 30%
Delays fatigue

Cons: Poor recovery rate
Increased injury risk

Question 13

What are Cooling Aids?

What type of athletes use them?

Answer 13

Ice vests/packs/baths used to reduce core body temp, treat injury and speed up recovery

All athletes use them but mostly endurance athletes

Question 14

2 Pros and Cons for Cooling Aids

Answer 14

Pros: Decrease fatigue
Delay DOMS (vasoconstriction)
Decrease swelling

Cons: Can cause ice burns
Leads to chest condition complications

Question 15

What are anabolic steroids?

What type of athletes use them?

Answer 15

Synthetic hormones that resemble testosterone

Used by maximal performers

Question 16

2 Pros and Cons for Anabolic Steroids

Answer 16

Pros: Increase recovery speed
Allow you to train longer and harder

Cons: Can lead to reduction in sperm count
Can cause heart failure

Question 17

What is erythropoietin?

Who uses it?

Answer 17

A hormone that can be synthetically copied to increase haemoglobin count

Used by endurance athletes

Question 18

2 Pros and Cons for Erythropoietin

Answer 18

Pros: Increase oxygen transport
Greater resistance to fatigue

Cons: Increase in blood viscosity (blood clots)
Decrease in cardiac output

Question 19

What is the Human Growth Hormone

Who uses it?

Answer 19

Hormone to increase protein synthesis

Used by maximal performers

Question 20

2 Pros and Cons for Human Growth Hormone

Answer 20

Pros: Increase muscle mass
Increased fat metabolism

Cons: Enlargement of vital organs
Can cause heart failure

Question 21

What is blood doping and who uses it?

Answer 21

Blood is removed and frozen, the body then replenishes the list blood and is injected with the old blood to increase RBC

Aerobic performers use it

Question 22

2 Pros and Cons of Blood Doping

Answer 22

Pros: Increase oxygen transport
Allows you to train harder and longer

Cons: Decreased cardiac output
Heart failure risk

Question 23

What is Intermittent Hypoxic Training?

What type of athletes use it?

Answer 23

Training with an inadequate oxygen supply that leads to muscle adaptations

Endurance athletes use it

Question 24

2 Pros and Cons for IHT

Answer 24

Pros: Increased OBLA
Increased mitochondrial intensity

Cons: Can decrease immune function
Can lead to dehydration