ergogenic supplements Flashcards
How do physicians view supplements?
dont do it, better safe not doing it than be sorry
How do athletes view supplements?
do it or youll be sorry and that doctors dont know what they are talking about
What are the most common supplements?
creatine, protein powder, caffeine, vit c, ginsen, amino acids, vit e, MVI, zinc, copper, magnesium
What are the 2 common and mostly safe (and sometimes effect) ergogenic supplements?
caffeine and creatine
What is creatinine, what does it do?
found in skeletal muscle and enhances regeneration of ATP (allows you to lift more weight)
Does creatine effect anaerobic or aerobic excercise?
anaerobic, it onlyy works for high-intesity, short duration power training…. it has no effect on endurance exercise or VO2max
If you take creatining w/out doing anything else can you get ripped?
no, it has no value by itself.
What are the potential side effects of creatine?
GI and muscle cramping, water retention, weight gain, potential muscle tears
What is the most widely consumed dug in the world and what does it do?
caffeine
increased time to fatigue, increased lipolysis, glycogen sparing, FFA mobilization
Who will caffeine benefit?
trained athleates
Is there such a thing as caffeine toxicity?
yes and it is often undiagnosed
What are these: anabolic steroids HMB (beta-hydroxy-beta methylbutyrate) human growth hormone Erythropoietin (EPO) stimulants (amphetamines)
Dangerous and illegal ergogenic supplements
What is this: Effective (strength, power, recovery) Dangerous (acne, testicular atrophy, liver cancer, rage and depression) Difficult to detect because of stacking regimens Inevitable (Olympic survey)
anabolic steroids
What is this:
banned by FDA, can be converted to estrogen or testosterone. Gives you increased levels of IGF-1, GH secretion. Gives you increased muscle mass/ well being, decreased fat mass in sedentary middle aged subjects (if they excercise). Not really helpful until after 30.
DHEA
What is this:
metabolite of leucine
decreases catabolism, regulates protein metabolism
no evidence of improved performance or strength BUT gives you aesthetic enhancement in body building.
HMB (beta hydroxy beta menthylbutyrate)
What is this:
effective (increased muscle mass and strength, decreased body fat)
available synthetically
dangerous (acromegaly, cardiomyopathy, diabetes)
impossible to detect until recently.
Human Growth Hormone
what is this: effective (stimulates RBC formation, increased oxygen carrying capacity) dangerous (stroke, MI) difficult (but not impossible) to detect inevitable (better dead than second)
Erythropoietin (EPO)
How do you test for EPO use?
you check out hematocrit levels
To have the most effective aerobic exercise how should you train?
you sleep at high altitudes, and work out at low altitudes
What are these:
effective (physical power, mental edge, loss of body fat)
side effects (headaches, sleep loss, anxiety)
dangerous (MI, hyperthermia)
easy to detect
illegal in most sports and federations
amphetamines
What is sodium citrate/bicarbonate expected to do?
buffer the lactic acidosis you during exercise to increase time till fatigue
What does this?
shifts oxygen dissociation curve to right thus releases oxygen to your muscles more easily
sodium phosphate
What does glutamine do?
cellular repair, enhanced immunity
What does NO do?
its a muscle pump and triggers increased blood flow via arginine and alpha keto glutarate
What does DMAA do?
causes BV to dialate (combo of amphetamines and viagra)
What are two genes that are being used for genetic engineering to improve performance?
GW1516-> peroxisome-proliferator-activated receptor agonist (conversion of type II to type I myofibers)
AICAR-> AMP activated protein kinase, increased adenosine availability (increased levels of glycogen, GLUT4, mitochondrial enzymes)
What are these: Anabolic-androgenic steroids (0.1 – 4.8%) DHEA Tamoxifen (53% of bodybuilders) hGH (0.1 – 0.2%) Ephedra (26%, higher than men, weight loss) Creatine (0.4%)
ergogenic supplement used by women
Sometimes there is inadvertant doping, what 5 drugs are used in this?
Ephedra, Ma Huang Methylhexaneamine (DMAA) Anabolic steroids (15%) Clenbuterol Selective androgen receptor modulators (SARMs)
What drug does this:
beta agonist that allows for opening of airways and builds muscles.
clenbuterol
What drug does this:
orally taken drugs that have selective effects on muscles
SARMS (selective androgen receptor modulators)
Nutritional supplements that are safe mostly don’t work.
T or F
T
Nutritional supplements that work are mostly dangerous and/or illegal.
T or F
T
