Ergogenic Aids Flashcards
What are nitrates?
What type of athletes use them?
Compounds consumed by eating vegetables (beetroot, root veg) to dilate blood vessels
Used by endurance athletes
Pros and cons of nitrates (2 if possible)
Pros: Reduce blood pressure
Delay fatigue
Cons: Can cause headaches and dizziness
Carcinogenic side effects
What is bicarbonate?
What athletes use them?
Baking soda - an alkaline that neutralises acids in the blood stream and acts as a buffer
Used by endurance athletes
Pros and cons of bicarbonate (2 if possible)
Pros: Reduces lactic acid effects (buffering)
Important for digestion
Cons: Can cause nausea
Has a bad taste
What is caffeine and what does it do?
Legal stimulant that heightens the CNS
Increase the breakdown of fat and aerobic energy production
2 Pros and Cons of caffeine
Pros: Increases alertness
Increases endurance
Cons: Diuretic (makes you wee) = Dehydration
Can cause insomnia
What is creatine supplementation?
What type of athletes use it?
Amino acid found in meat that increase PC stores
Used by high intensity athletes
2 pros and cons for creatine supplementation
Pros: Helps muscle growth
Leads to increased aggression (+ve)
Cons: Unexplained side effects Increased aggression (-ve)
What is hydration?
What type of athletes use it?
Drinking to maintain bodily fluid levels (electrolytes)
All athletes use it
2 Pros and cons of hydration
Pros: Enhance performance
Increases efficiency at muscle cells
Increased skill level and cognitive function
Cons: No cons
What is glycogen loading?
What type of athletes use it?
Manipulating carbs intake a week before an event
Used by endurance athletes (long distance runners)
2 Pros and Cons of glycogen loading
Pros: Increase time to reach exhaustion by up to 30%
Delays fatigue
Cons: Poor recovery rate
Increased injury risk
What are Cooling Aids?
What type of athletes use them?
Ice vests/packs/baths used to reduce core body temp, treat injury and speed up recovery
All athletes use them but mostly endurance athletes
2 Pros and Cons for Cooling Aids
Pros: Decrease fatigue
Delay DOMS (vasoconstriction)
Decrease swelling
Cons: Can cause ice burns
Leads to chest condition complications
What are anabolic steroids?
What type of athletes use them?
Synthetic hormones that resemble testosterone
Used by maximal performers
2 Pros and Cons for Anabolic Steroids
Pros: Increase recovery speed
Allow you to train longer and harder
Cons: Can lead to reduction in sperm count
Can cause heart failure
What is erythropoietin?
Who uses it?
A hormone that can be synthetically copied to increase haemoglobin count
Used by endurance athletes
2 Pros and Cons for Erythropoietin
Pros: Increase oxygen transport
Greater resistance to fatigue
Cons: Increase in blood viscosity (blood clots)
Decrease in cardiac output
What is the Human Growth Hormone
Who uses it?
Hormone to increase protein synthesis
Used by maximal performers
2 Pros and Cons for Human Growth Hormone
Pros: Increase muscle mass
Increased fat metabolism
Cons: Enlargement of vital organs
Can cause heart failure
What is blood doping and who uses it?
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
2 Pros and Cons of Blood Doping
Pros: Increase oxygen transport
Allows you to train harder and longer
Cons: Decreased cardiac output
Heart failure risk
What is Intermittent Hypoxic Training?
What type of athletes use it?
Training with an inadequate oxygen supply that leads to muscle adaptations
Endurance athletes use it
2 Pros and Cons for IHT
Pros: Increased OBLA
Increased mitochondrial intensity
Cons: Can decrease immune function
Can lead to dehydration
