Ergonomic Aids and Sport Supplements Flashcards
What does ergogenic mean?
improves performance
increases potential for work output
physical power, mental strength, mechanical edge
What types of techniques or substances can be ergogenic?
mechanical aids, psychological aids, physiological aids, pharmacological aids, nutritional aids
What are some possible examples of ergogenic aids?
caffeine
creatine
carb-loading
hydration
acute fueling strategies
appropriate macronutrients
What are some possible examples of ergolytic aids?
excess caffeine
non-certified for sport creatine
alcohol
illegal drugs
What is a dietary supplement?
product taken by mouth that contains a “dietary ingredient” intended to supplement the diet
What are dietary ingredients?
vitamins, minerals
herbals or other botanicals
probiotics
amino acids, EFAs
enzymes, metabolites
If a dietary supplement doesn’t have a DIN, what might it have?
natural health product number (NHPN)or NPN
Are supplements regulated?
no
Supplements are covered by the Canadian Food and Drugs act?
no, they are not classified as food or drugs
supplements are sometimes referred to as what?
nutritional/dietary supplements or natural health products
Are vitamins and minerals or AAs and EAAs part of supplements?
yes, all are
What is the 2018 IOC definition of a dietary supplement?
a food, food component, nutrient, or non-food compound that is purposefully ingested in addition to the habitually consumed diet with the aim of achieving a specific health and/or performance benefit
What is the risk with the use of supplements?
Unlike food and pharmaceutical production, the supplement industry is subject to little government regulation.
- may intentionally contain prohibited substances
- unintentionally be contaminated with prohibited substances (ex. contaminated source ingredients, erroneous source ingredients, cross-contamination during manufacturing)
- be mislabelled
may also not accurately list the ingredients
not accurately list the relative amounts of each ingredient per dose
male false certification claims
make false health benefit claims
not list important cautionary information
Does it matter how the prohibited substance from the supplement got into their body?
no, doesn’t matter - positive test = violation
Will WADA ever certify a supplement?
nope
Since Jan 1, 2004, dietary supplements in Canada have been regulated as what?
Natural Health Products (NHP)
What is an NPN?
like DIN for natural products
Health Canada warns against what following potential risks associated with supplement or natural health product use:
- manufacturing problems
- unproven claims
- not enough information for people to make an informed choice
- interaction with prescription drugs or other natural health products
- unwanted side effects, like allergic reactions
Does the FDA ever have any supplement recalls?
yes
What percentage of athletes say they use supplements?
87%
What % of athletes get their advice from their doctor?
What % of athletes get their advice from a dietician?
4% from doctor
0.8% ask a dietician
What should athletes contemplating the use of supplements and sport foods consider?
effectiveness
cost
the risk to health and performance
the potential for a positive doping test
Does a high or low percentage of supplements contain banned substances?
high
2007 US study found __% rate of contamination with steroids & __% for banned stimulants
25% rate of contamination with steroids
12% for banned stimulants
What % of supplements were shown to contain a banned substance, which would result in a positive drug test?
14.8%
Is the issue of supplements containing banned substances a global issue?
Yep
Current regulations in many countries permit the unrestricted sale of substances closely related to what?
testosterone and other anabolic androgenic agents
What is the issue with internet sales?
lead to lack of testing in the industry
Can the CCES verify that someone can take this supplement and/or a natural health product?
No, impossible for the CCES to guarantee that any supplement or natural health product is 100% free of prohibited substances
Are there any supplements or natural health products that ARE safe to take?
Yes, but no guarantee to say 100% safe
athletes are responsible - strict liability
What testing programs minimize the risk of getting a supplement free of prohibited substances?
NSF Certified for Sport
Informed Choice program: Informed for Sport
Informed Choice
What is the difference between informed choice and informed sport?
Informed choice - tests every batch (even less risk)
Informed sport - tests every month or so
About what % of athletes take supplements for the purpose of health maintenance/prevent nutritional deficiency?
30%
What are some scenarios discussed in class in which a dietary supplement would be needed?
female athlete or anemic person taking iron
vegetarian or plant-based diet
vitamin D in winter
over the age of 50 - recommended to take B12
busy athlete running from practice to class, protein supplement/shake
for positive energy availability
athlete with taste fatigue (to avoid low intake)
When a supplement could be used…
routine or symptom-triggered blood tests indicate a deficiency
diet analyzed and athlete is not sufficiently meeting needs for growth, development and/or performance due to:
- excludes a food group due to food preference
- athlete with heavy training demands and busy schedule
- food allergies and intolerances
- special dietary practices (vegan, vegetarian)
- athlete needing to cut bodyweight
The past decade has seen a shift in the attitudes to recognize that the use of supplements and sports foods is complex and warrants a more ___________ approach.
flexible and pragmatic approach
What is a concern with sports drinks and sports gels?
cost is greater than whole foods, may use unnecessary or inappropriate protocols
What is a common use for energy drink (liquid or concentrated shot)?
pre-exercise caffeine supplement; provides carbohydrates and caffeine intake during exercise
What is the common use for an electrolyte replacement?
rapid rehydration after dehydration for weight-making
replacement of large sodium losses during ultra-endurance activities
rapid post-exercise rehydration following moderate to large fluid and sodium deficits
Protein supplements often contain how many g of protein in a single serving?
20-50g protein
What are the common uses for protein supplements?
post-exercise recovery following key training session or events where adaptation requiring protein synthesis is desired
used for achieving increase in lean mass during growth or response to resistance training
portable nutrition for busy schedule or travel
What is the common use of a liquid meal replacement?
acts as a supplement for high-energy diet (especially during heavy training/competition or weight gain)
serves as a low-bulk meal replacement (especially pre-event meal)
supports post-exercise recovery (CHO and protein)
offers portable nutrition for busy schedule or travel
What is a common use for sports bars?
serves as a carbohydrate source during exercise
aids in post-exercise recovery (provides CHO, protein, and micronutrients)
offers portable nutrition for busy schedule or travel
What is the common use for protein enhanced food?
acts as a value-added food for achieving protein targets for post-exercise use or improving protein content of other meals and snacks in an athlete’s diet
~20g protein to meet sports nutrition target
How many groups are there to show evidence about supplements
(Australian Institute of Sport Categories)?
A, B, C, D
What is the issue with group C and D supplements?
prohibited - not enough research
group D often contain WADA banned substances or substances harmful to health
What supplements are in group B?
food polyphenols, antioxidants, tastants, collagen, curcumin, ketone supplements, fish oils, carnitine
Is colostrum allowed or banned?
banned by WADA
What are examples of medical supplement?
iron, calcium, vitamin D, multi-vitamin, multi-mineral, omega-3 fats
What are medical supplements used for?
prevention or treatment of nutrient deficiency under the supervision of appropriate medical/nutrition expert
What is a concern for medical supplements?
may be self-prescribed with out appropriate supervision or monitoring
What is the most widely used drug in the world?
caffeine
How does caffeine stimulate the body?
acts on the CNS to increase mental arousal and stimulate the release of epinephrine
stimulates the mobilization of fatty acids which may increase fat oxidation for weight loss or increased endurance - to space muscle glycogen
decreased RPE during training
Is the research on caffeine well-established?
yes
what is the recommended dosage for caffeine?
3-6mg/kg BW in anhydrous form, consumed approx. 60 minutes before exercise
response rate usually plateaus at 3 - dosage can happen before or during performance
What is the performance impact of caffeine?
improves endurance capacity
improves exercise time to fatigue
improves performance in various endurance-based activities (cycling, running, rowing)
enhances short-term, high intensity tasks
- things that don’t require precision usually
Considerations for using caffeine?
higher doses - no additional benefits
may lead to negative side effects
lower doses, timing variations, concurrent carbohydrate intake should be trialed in training
Where is caffeine on the WADA program?
monitoring program
not banned as of Jan, 2004
What are the claims of caffeine?
increases perceived energy levels
fights drowsiness
improved athletic performance
improved endurance
alters your perception of fatigue, pain and pacing
increases your reaction time
promotes weight loss
increases heart rate
Why is caffeine on monitoring?
it is hard to measure how much caffeine someone has ingested
there are responders and non-responders to caffeine
What athletes notice the greatest gain with caffeine supplementation?
elite athletes
According to scientific support, what is the recommended dosage?
5mg/kg taken 1hr to 30min pre-event led to increased performance
1-3mg/kg taken before or during the event may provide the best results
dosage range of 3-6mg/kg also noted to improve performance
What is the downside of food sources for caffeine?
sometimes difficult to estimate caffeine content
specified supplement can measure amount for athlete
What are some of the side effects of caffeine that may be dosage dependent?
nausea
heart palpitations
headache
muscle tension
irritability
diuretic
…
What are the negative effects of energy drinks?
high sugar content - double the content of sports drinks
extra empty calories = weight gain
can slow down rehydration post or during exercise due to the CHO concentration
high caffeine content: 80-100mg for 250ml
What are the Health Canada caffeine recommendations?
<400mg/day for healthy adults
<2.5mg/kg/day for young ind.
<85mg/day for children
<300mg/day for pregnant or breastfeeding women
Does caffeine have to be labelled on products?
yes
ex. “high source of caffeine” or “not recommended for children, pregnant/breastfeeding, etc.)
Would creatine-loading be recommended for an endurance athlete?
no
What is the performance impact of creatine?
enhances maximum isometric strength and performance in single and repeated bouts of high-intensity exercise.
also leads to gains in lean mass and muscular strength and power
are there negative health effects with long-term creatine use?
no
potential increase in body weight after loading phase may be a consideration for certain events
How does creatine help high-intensity exercise?
increases muscle creatine stores, improving short-term, high-intensity exercise capacity
Creatine helps with what reaction?
aids with the rate-limiting step in ATP production at the muscle site
What is the role of phosphocreatine?
thought to play a role in buffering in the muscle, working against the lactic build up - therefore delaying the onset of fatigue.
Creatine is made in the body by what?
amino acids
glycine, arginine, methionine
Creatine plays a vital role in what?
energy production as creatine phosphate (regeneration of ATP in skeletal muscle)
Dietary creatine is found in what?
meat, fish, and other animal products
What is the issue with dietary creatine?
cooking destroys most of it
what is the daily requirement for creatine?
approx. 2g, usually 1g from food sources and 1g synthesized in the body (exogenous and endogenous)
What are some stated product claims of creatine?
increased energy
enhanced muscle size
enhanced strength
increased power output
enhanced recovery from repeated sprints/max lifts
long-haul covid recovery
improved cognitive processing
Is creatine a banned substance?
No, not when 3rd party tested
What is the scientific support for creatine?
numerous studies have found that following creatine supplement program led to increased performances in high intensity, repeated bouts of activity
What are some sports that may benefit from creatine use?
weight lifting
power based sports
sprinting
jumping sports
non-weight bearing sport may also benefit
cycling - anaerobic sprint
Why might creatine create these benefits in performance?
may be related to the ability to train harder and longer
Is there scientific support for creatine benefits in endurance sport?
no
endurance athlete may be able to increase strength with supplementation by carrying additional weight usually led to a decrease in performance
Is creatine recommended for all ages?
no, 18+
What is the creatine dosage?
loading: 5-7 days 20-30g/day
maintenance: 3-5g/day for 3 months to maintain muscle saturation
one month off each cycle
What helps to increase muscle uptake of creatine?
If it is consumed with a source of CHO (50-100g)
Why might different loading doses be recommended for different athletes?
Sometimes can cause gas, bloating, nausea
Loading can be difficult for that reason
Do some people react differently to different doses of creatine? Why?
Yes, some people are responders or non-responders
What is the most consistent and available form of creatine?
creatine monohydrate
What are some of the side effects of creatine?
Increased body mass noted within 5-6 days following supplementation
acute weight gain noted between 0.5-1.0 kg in loading phase - can be detrimental in speed based events
may cause GI discomfort
long-term effects are unknown
anecdotal reports of nausea, dehydration, muscle cramping, increased muscle strains and tears
What is beta-alanine?
enhances intracellular buffering capacities potentially benefitting sustained high-intensity exercise performance
What is the protocol for beta-alanine?
daily consumption of approx. 65mg/kg body weight over 10-12 weeks
What is the performance impact of beta-alanine?
small but meaningful benefits in continuous and intermittent exercise tasks of 30s-10min
What is the benefit of beta-alanine?
di-peptide carnosine formation
critical intracellular chemical buffer, calcium sensitizer, and antioxidant
may work in conjunction with bicarbonate
What do beta-alanine stores depend on?
muscle fibre type (increased concentration in fast twitch)
diet
gender (lower in females)
age (decreases with age)
athletic status
What foods is B-alanine primarily found in?
white meats
what is the dosage for b-alanine?
3.2-6.4g/day
What is the load and washout period recommended for B-alanine?
load: 4-10 weeks
washout: 15+ weeks
B-alanine is shown to have an ergogenic effect in what activity?
anaerobic exercise lasting between 60-240s (1-4min)
What is the mechanism of nitrate?
enhances nitric oxide bioavailability, playing a role in skeletal muscle functions
What is the protocol for nitrate?
high nitrate foods such as leafy greens and root vegetables
acute benefits seen within 2-3hrs following a nitrate bolus
What are the performance benefits of nitrate?
improvements in exercise time to exhaustion and sports-specific time trials
enhances high-intensity intermittent exercise of 12-40 minutes
Are nitration performance gains possibly harder to obtain in untrained or highly-trained athletes?
highly-trained athletes
Where is nitrate converted to nitrite?
in mouth by bacteria found on the tongue
What juice contains nitrate?
beetroot juice
How long after intake of dietary nitrates do plasma nitrite concentrations peak?
~2.5hrs
What happens when nitrite enters the stomach?
converts it into reactive oxygen species including nitric oxide
Nitric oxide has benefits to what?
exercise efficiency
mitochondrial respiration
Ca2+ handling
vasodilation
glucose uptake
muscle fatigue
What are the main performance benefits of nitrates?
NO causing vasodilation, increased blood flow and oxygen delivery
reduced cost of sub-maximal exercise
less oxygen consumed and less ATP requires at the same workload
What is the dosage for nitrates?
consume 1-2 beet-it shots, 2-2.5hrs pre-exercise
practice during training
Does beetroot juice cause mild GI distress?
it might
What is the purpose of sodium bicarbonate?
enhances extracellular buffering capacity, potentially benefiting sustained high-intensity exercise performance
acts as extracellular buffer, aiding intracellular pH regulation
Protocol for sodium bicarbonate supplement intake?
single acute dose of 0.2-0.4g/kg BW, consumed 60-150 min prior to exercise
can also do split doses or serial-loading
performance impact of sodium bicarbonate?
enhances performance of short-term, high-intensity sprints lasting around 60s.
Can supplements be a substitute for good food choices?
Nope
What is the CCES position on supplement use?
discouraged from scientific and ethical point of view
poses unacceptable risk for athletes and their athletic career
athletes always bear the ultimate response for products that they ingest
Should supplements be used by young athletes <18 years?
no, except when medically indicated and use is monitored
should coaches provide sport supplement information to their athletes?
if they seek expertise of exercise physiologists or sports dietitians
