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exercise physiology > Ergogenic Aids > Flashcards

Ergogenic Aids Flashcards

1
Q

what are ergogenic aids

A
  • any external influnce determined to enhance performance

- these include nutritional and pharmological products but also might be mechanical aids

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2
Q

performance supplement categories

A

1- Established
2- Equivocal
3- Developing

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3
Q

Established peformance supplements

A

strong evidence base to suggest a positive safe ergogenic potential

  • caffeine
  • creatine
  • nitrate
  • beta-alanine
  • soidum bicarbonate
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4
Q

caffeine as a supplement

A
  • benefit for endurance based activity
  • time to fatigue
  • time trials
  • strength endurance
    Less but still a benefit for short term acute sprint type, sustained sprint time, repeated sprint ability
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5
Q

How does caffeine affect the body - Adenosine receptor antagonism

A

effect: Adenosine receptor antagonism
- inhibition of lipolysis
- activation of potassium channels
- slowing of the A-V node conduction
- inhibition of neural firing
Outcome:
- decreased FFA oxidation
- potassium released into extracellular space (increase fatigue)
- decreased o2 transport
- decreased muscle contractile capacity

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6
Q

Benefits of caffeine

A
  • altered substrate metabolism
  • improved neuromuscular function
  • reduced perception of exertion
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7
Q

methods of consumption of caffeine

A
  • endurance athletes (4-6mg/kg)
  • team sport athletes (2-4mg/kg)
  • 60 pre competition
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8
Q

Considerations of consuming caffeine

A
  • habituated users = no effect or washout
  • diuretic
  • genetics
  • overtimulation/anxiousness
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9
Q

What is creatine

A
  • found naturally or supplement form
  • used in explosive sports: <150s and most pronounced in <30s duration
  • 20g per day for one week
  • or 5g per day for 4-6 weeks
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10
Q

What is the mechanism behind creatine consumption

A
  • body stores 120-140g
  • supplementation of increased intramuscular creatine stores by >30%
  • likley the rate of PCr resynthesis: increase of the energy generated during ST high intensity exercise
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11
Q

Nitrate supplement

A
  • found in vegtables
  • benefit for endurance based events
  • time to fatigue and time trials
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12
Q

what is the impact of nitrate

A
  • reduced ATP cost of muscle force production
  • increased efficiency of mitocondrial respiration
  • vasodilation; increased blood flow to the muscles
  • improved type 2 muscle fibre function
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13
Q

Methods of consumption for nitrate

A
  • 5-9mmol 2-3hours pre event
  • cumulative intake: well trained athletes
  • benefits for 15 days
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14
Q

Beta Alanine supplement

A
  • rate limiting precourser of carosine
  • intracelluar buffer: account for 10% of the muscles ability to buffer H+ ions during high intensity exercise
  • high intensity events
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15
Q

Dosage for beta alanine

A
  • 3.2-6.4g taken in split doses daily
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16
Q

Negative affects of beta alanine

A
  • skin rash

- transient paraethesia

17
Q

sodium bicarbonate effects

A
  • enhances high intensity exercise performance as an extraceullar buffer
  • ergogenic for high intensity sprints lasting 60s
  • increase performance enhancement with repeated sprint bouts
  • diminshed return for efforts >10mins
18
Q

Sodium bicabonate mechanism

A
  • raises extracellular pH and bicarbonate concentration
  • increase pH gradient leads to enhanced efflux of H+
  • attenuation of intracelluar acidosis via an enhanced carbonic acid-bicarbonate buffering
19
Q

Sodium bicabonate methods of consumption

A
  • one acute dose of 0.2-0.4g/kg consumed 60-150min pre exercise
  • split doses taken in 30min intervals by 60mins pre exercise
20
Q

Sodium bicabonate limitations

A
  • severe GI upset
  • increased GI tract osmolality (gastric dumping)
  • Co-ingestion with a small CHO rich meal
21
Q

Equivocal Performance supplements

A
  • evidence base presents unclear outcomes for the potential impact on performance
  • sodium citrate
  • phosphates
  • cartine
  • bovine colostrum
22
Q

Sodium Citrate effects

A
  • extracelluar buffer increasing pH

- high intensity efforts

23
Q

Sodium Citrate timing dosages

A
  • one acute dose of 0.3-0.5g/kg BM consumed 90
  • Trial in replacement for bicarbonate if Gi is upset
  • allow for extra time to peak Ph
  • trial in training before compeition
24
Q

Phosphate salts effect

A
  • vo2 max and LT
  • TT (3 to60mins)
  • sustained and repeat sprint task
25
Q

Phosphate mechanism

A
  • improved mycardial function
  • acid-base regulation
  • enhanced ATP PCr resynthesis
26
Q

Phosphate time to consumption

A
  • chronic dose (3-6 days) of 50mg/kg BM consumed in split doses throughout the day
27
Q

Phosphate considerations

A
  • GI distress

- possibly can overcome with concurrent CHO consumption

28
Q

Carnitine effects

A
  • AA (found in muscle)
  • V02 max
  • open ended distance trials
  • potentially TTF trials
29
Q

Carnitine mechanism

A
  • role in LCFA translocaton in the mitcondira
  • increase oxiadation
  • increase glycogen sparing
30
Q

Carnitine dosage

A
  • 3-4g a day in split dose taken concurrently with CHO
31
Q

Bovine Colostrum effects

A
  • contains numerous growth and antimicrobial factors suggested to enhance performance
  • immune function
  • lean mass
  • performance (high intesnity, aerobic TT and RST)
  • 20-60g per day
32
Q

polycythemia

A

diease state of excess erthrocytes (RBC) that increase the blood viscosity

33
Q

Blood doping - removing blood step

A
  • artifical polycythemia
  • removing blood stimulates erthropoietin production
  • EPO stimulate the bone marrow to produce RBC: erthropoieses
  • the process starts immediatley when RBCs decrease
  • RBC volume is normal in 3-4 weeks
34
Q

The process of blood doping before comp

A
  • 1-2 months before compeititon donate blood
  • spin the blood and remove cells from the plasma
  • freeze the RBC
  • allow EPO stimulation of erthropoiesis to replace lost RBC
  • 1 week prior to competition re infuse stored cells with saline
35
Q

Performance enhancement of blood doping

A
  • increased vo2 max
  • increased TTE
  • increased TT performance
  • difference is 18g of Hb per 100ml of blood in comparison to 15Hb
  • an extra 800-1200mL of 02 is available per minute
36
Q

Pseudoephedrine mechanism

A
  • mimics noreadrenalin and adrenalin
  • aids smooth muscle contraction
  • neurotransmitter (CNS)
  • decongestant
  • fatigue resistant
37
Q

Pseudoephedrine dosage and effects

A
  • > 180mg have shown:
  • increased 1500m running performance
  • increased peak power production
  • increased isometric strength
    if found over 150mg in urine will test positive

exercise physiology (6 decks)

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