Final Flashcards
WHat is an ergogenic aid
a substance used to enhance physical performance, stamina, or recovery
often advertised to athletes/coaches
can include supplements that can lead to positive drug tests
what are the 5 mechanisms ergogenic aids may work
- act as CNS or PNS stimulant (caffine, choline, meth)
-increase storage/availability of substrate (creatine)
-act as fuel (glucose)
-reduce/neutralize performance inhibiting by products (sodium bicarbonate)
-facilitate recovery
What kind of sports or activities are ergogenic aids used for
resistance/power events, high intensity or endurance events
both aerobic and anaerobic events
how did ergogenic aids first start
used in the coliseum, started with mushrooms/dog testicles (yum), then moved on to meth, caffeine, cocaine, and now dietary supplements/hormones
What do functional foods do
promote health by allowing for optimal body function and lowering disease risk
work to assist with:
bioregulation
biodefence
disease prevention
disease risk reduction
suppress normal aging
Wat are transgenic nutraceuticals
biotechnology - using genes introduced into host plant/animal
what is gene doping, transfection, and therapy
doping - use of genes or modification of gene expression to improve performance
transfection - introducing nucleic acids into cells to modify genetic makeup
therapy - replace/correct broken genes
What is the purpose of WADA
world anti doping agency
to promote health, fairness, and equality for athletes
What are some at all times WADA prohibited substances
anabolic agents
beta-2 agonists
hormone modulators
growth factors
What are some at all times WADA prohibited methods
manipulation of blood
gene doping
What are some in competition WADA prohibited substances
stimulants
narcotics
cannabinoids
What is the global drug reference online
used to identify of a medicine contains any prohibited substance
Describe the structure/synthesis of Beta-2 Agonists as well as the normal use sources and safe intake rates
sympathomimetic amine binding to beta-2 adrenergic receptors
formed endogenously from epinephrine in adrenal medulla and medulla oblongata
sources include medication (salbutamol) for smooth muscle relaxation for lungs (used by asthmatics). safe rate of intake is max 16mg/day
Wada detects more than 1000ng/ml in 24hrs
What are the risks of taking beta-2 agonists and the mechanism of action
higher fatigue, palpitations, change in heart dimentions (larger aorta), tachycardia
increases muscle and lowers fat in the body, reduces protein breakdown and doesnt produce androgenic side effects of anabolic steroids
Describe the structure/synthesis of dehydroepiandrosterone (DHEA) as well as the normal use sources and safe intake/performance intake rates
weak endogenous steroid (resembles test), made in adrenal cortex and gonads, exogenously available through dietary supplement parsterone
not regulated and sold as supplement, with normal dose being 30-50mg/day
performance intake is 20-1600mg/day
monitored by WADA
What are the risks of taking dehydroepiandrosterone (DHEA) and the mechanism of action
CVD, breast cancer/prostate cancer, lower HDL, lower glucose tolerance
acts as metabolic intermediate in synthesis of androgen sex hormones - also believed to stimulate test production and increase lean tissue/boost sex drive
Describe the structure/synthesis of beta hydroxy beta methylbutyrate (HMB) as well as the normal use sources and safe intake rates
monocarboxylic β-hydroxy
acid & base, endogenous synthesis - 0.3g per day from leucine breakdown
found in citrus fruit and catfish, as a supplement 3-6g/day is safe
not on WADA list
What are the risks of taking HMB and the mechanism of action
no reported hazards
increases protein synthesis and fatty acid oxidation
Describe the structure/synthesis of phosphate loading as well as the normal use sources and safe intake/performance intake rates
phosphate is a salt or ester of phosphoric acid, found in dairy products and fish/poultry
also found in body for acid-base balance, bone formation, ATP, etc
safe rate is 700mg/day
not on WADA
What are the risks of phosphate loading and the mechanism of action
excess can cause jaw erosion, can also impair Ca2+ reabsorption, causing bone mass loss
more phosphate results in more potential for ATP to form ; more energy
Describe the structure/synthesis of Corticosterone and glucocorticoids (GC) as well as the normal use sources and safe intake/performance intake rates
cholesterol based steroid, produced in adrenal cortex and found in dexamethasone
commonly released during stress, causes the release of cortisol which stimulates protein breakdown - generally those using GC also use anti-catabolic EA to blunt effects of high cortisol
used as a medicine for adrenal insufficiency to increase substrates for working skeletal muscle/inhibit muscle pain
safe rate is 6-12mg/m^2/day, performance rate is 2x2mg/day
What are the risks of GC and the mechanism of action
hyperglycemia (& insulin resistance), decreased calcium absorption, higher appetite, lower memory/attention, psychosis/euphoria due to CNS effect, growth failure, immunosuppression
- muscle wasting, inc gluconeogenesis in the liver
steroid hormones that increase substrates for working skeletal muscle
- causes breakdown: protein, lipolysis & glycolysis
- this cases inc fue availability and substrate for fuel
Describe the structure/synthesis of Glutamine as well as the normal use sources and safe intake/performance intake rates
alpha amino acid with glutamic acid side chain
abundant in plasma and muscle, also sold as supplement, found in meat, dairy, beans, and cabbage
safe rate is 14g/day, and 0.9g/kg/day for performance
not on WADA list
What are the risks of glutamine and the mechanism of action
40g/day has side effects (none mentioned in lecture)
augments protein synthesis and slows muscle wasting (such as with high cortisol due to GC use) - anti-catabolic
modulates glucose homeostasis
Describe the structure/synthesis of Phosphatidylerserine (PS) as well as the normal use sources and safe intake/performance intake rates
glycerophospholipid, found in dairy, nuts, meats, used as an anticatabolic by the body
safe upper limit is 4g/day, performance is 750-800mg/day
not on WADA
What are the risks of PS and the mechanism of action
no risks (may affect cognition)
lowers cortisol concentration - anti catabolic
Describe the structure/synthesis of Human growth hormone as well as the normal use sources and safe intake/performance intake rates
somatotropin hormone
produced in anterior pituitary, also synthetically produced using recombinant DNA Tech
stimulates IGF-1 to increase lean body mass and decrease fat tissue
safe rate is 3-6 nanograms/day,
performance rate is 10-25 nanograms per day
on WADA list, always prohibited, peak detection @1-3 hours through IV, undetectable in 24hrs
What are the risks of human growth hormone and the mechanism of action
edemas, carpal tunnel, joint pain, gigantism
stimulates AA uptake and protein synthesis while stimulating hormone sensitive lipase for lipolysis and fat mobilization - conserves glycogen
Describe the structure/synthesis of buffering solutions as well as the normal use sources and safe intake/performance intake rates
sodium bicarbonate and sodium citrate contribute to the henderson-hasselbalch equilibrium (balance of acids/bases)
found in baking soda, combines with acids for ph control
safe rate is 300mg of NaHCO3/kg, performance intake is 0.3g/kg 1-2hrs before exercise
What are the risks of buffering solutions and the mechanism of action
abdominal cramps, vomiting, diarrhea
lower pH inhibits energy transfer, so by maintaining high HCO3, rapid H+ release from muscles is promoted to delay acidosis - increasing duration, no effect on resistance exercise
Describe the structure/synthesis of epoetin hormonal blood boosting as well as the normal use sources and safe intake/performance intake rates
amino acid and glycoprotein cytokine, produced in kidney through erythropoiesis
stimulates erythrocyte production, generally used to treat anemia with renal failure or radiation therapies
safe rate is 10mU/mL, performance is 24000 U EPO per month (50U/kg 3x per week)
on WADA list, microdosing can avoid detection as it lasts for 3 days with performance dosage in urine
What are the risks of EPO and the mechanism of action
thickens blood - thrombosis, heart attack/stroke, edemas
erythrocytes are extracted and reinfused, increases O2 delivery to skeletal muscles to increase endurance capacity
What is blood doping
follows same principles as EPO, injection of blood for more erythrocytes and higher O2 delivery to muscles
Describe the structure/synthesis of Chromium as well as the normal use sources and safe intake/performance intake rates
element that is trace in diet, 95% blood bound to transferrin
found in broccoli, apples, nuts, cheese, wine, also can be supplemented
triggers enzymes for protein synthesis and fatty acid metabolism
Safe rate is 25-30 ug/day, performance rate is 200-600ug/day
not on WADA
What are the risks of Chromium and the mechanism of action
inhibits zinc and iron absorption, eventual chromosomal damage, kidney damage
fosters fat loss and lengthens life by preventing Cr deficiencies from urine after exercise
Describe the structure/synthesis of Coenzyme Q10 as well as the normal use sources and safe intake/performance intake rates
ubiqunione = oxidized form, ubiquinol = reduced form
lipid soluble, found in meats/nuts, component of electron transport chain and is an antioxidant
safe rate 1200mg/day, performance rate at 60-200mg/day
not monitored by WADA
What are the risks of Coenzyme Q10 and the mechanism of action
increase lipid peroxidation, increase free radicals, causing eventual cell damage
increases aerobic ATP synthesis to increase stamina/CV function
Describe the structure/synthesis of RIbose as well as the normal use sources and safe intake/performance intake rates
monosaccharide, synthesized in pentose phosphate pathway
small amounts in ripe fruits/veggies, normal use as energy substrate for ATP
safe rate = 10-20g per day
performance rate = 4g x4 doses per day
What are the risks of Ribose and the mechanism of action
diarrhea, GI discomfort, nausea
increases ATP resynthesis to increase short term energy
Describe the structure/synthesis of Inosine as well as the normal use sources and safe intake/performance intake rates
nucleic acid derivative found in tRNA for protein synthesis
found in brewers yeast and organ meats to form purines (like adenine) as a part of ATP
no safe value set, performance =6000mg/day for 2 days
not on WADA list
What are the risks of Inosine and the mechanism of action
increases uric acid crystals which are associated with gout -> recurrent arthritis/connective tissue damage
increases ATP stores and stimulates insulin release to increase glucose rate of delivery to heart for faster O2 cycling
Describe the structure/synthesis of Choline as well as the normal use sources and safe intake/performance intake rates
water soluble amine from ammonium, needed in diet, found in egg yolks, soybeans, oatmeal, or liver from beef, pork, or lamb
used for fat transport using VLDL, changing concentration of fat in liver
no safe rate set but upper limit is 3.5g/day, performance rate is above 7.5g per day
not monitored by WADA
What are the risks of Choline and the mechanism of action
lowers BP, diarrhea, fishy body odor
metabolic optimization by burning of fats for energy (due to mobilization), maintains synthesis
Describe the structure/synthesis of -hydroxycitrate (HCA) as well as the normal use sources and safe intake/performance intake rates
derivative of citric acid found in tropical plants such as the rind of Gambooge
normal function is as an inhibitor of ATP citrate lyase to reduce fatty acid synthesis
no safe rate set, performance rate @ 3x500mg/day
not on WADA list
What are the risks of HCA and the mechanism of action
no listed human risk
natural fat burner/increases endurance due to fat oxidation increase. also limits CHO breakdown and conserves glycogen due to inhibition of citrate catabolism
Describe the structure/synthesis of pyruvate as well as the normal use sources and safe intake/performance intake rates
2x3-carbon end products of glucose breakdown
found in fruits n veggies, beer, and wine. normally used as an energy substrate for gluconeogenesis, transamination, and fatty acid breakdown
safe rate is 5-44g/day, performance rate is 2-4 pills/day @600mg/pill
not on WADA list
What are the risks of pyruvate and the mechanism of action
upset stomach, bloating, diarrhea, lowers HDL/raises LDL
increase endurance while promoting fatloss due to more glucose extracted from blood for sustained energy and conservation of muscle glycogen
Describe the structure/synthesis of glycerol as well as the normal use sources and safe intake/performance intake rates
3C component of triglercerol, mainly formed in liver as a gluconeogenesis substrate
food additive (solvent/sweetner), used to lower edemas in brain/eye
safe rate is 1.2g/kg with 1-2L H20 Performance rate is the same
not on WADA list
What are the risks of Glycerol and the mechanism of action
nausea, bloating, lightheadedness
reduces heat strain due to hyperhydration -> causes ECF fluid retention and proximal tubule reabsorption
Describe the structure/synthesis of medium chain triacylglycerols as well as the normal use sources and safe intake/performance intake rates
8-12 carbon fatty acids, found in lipids and coconuts
safe intake is 30% of total energy intake (30g of MCT specific)
not on WADA list
What are the risks of MCT and the mechanism of action
saturated fat intake, GI Distress
rapid source of fuel quickly elevating plasma and starting ketosis, assisting in the breakdown of fats, spares glycogen during aerobic exercise
Describe the structure/synthesis of Carb loading as well as the normal use sources and safe intake intake rates
Multibranched polysaccharide of glucose, exogenous synthesis through photosynthesis in plants
found in grains mainly, provides 42% of energy needs for resting humans
safe intake rate is 60-70% of total calories for athletes, 45-65% for normies
not on WADA list
What are the performance loading methods for carb loading?
Classic loading:
- lower muscle glycogen stores to increase intermediate forms of glycogen storing enzyme in muscle fibers (days 1-4), days 5-7 switch to a high carb diet with 400-700g/day until comp
modified class loading:
-high PA @75% VO2 for 90 min on day 1, taper on days 2-6. Low carb intake on day 1, increase carb intake to 70% of total calories for days 2-5. rest on day 6 and compete on day 7, gain x2 muscle glycogen on competition
Rapid 1 day loading
-150s at 130% VO2 then 30s all out cycling. 10.3g/kg of high GI foods for 24hrs, causes 82% rise in carbs in all fiber types of muscle, leads to better results than classic without disruption in normal training
What are the risks of Carb loading and the mechanism of action
causes “heavy” feeling to to additional water content, possibly negating benefits
more glycogen storage due to glycogen storing enzymes means that the athlete has more energy for intense aerobic activity that is longer than 60min
What is molarity?
fraction of molecular weight relative to molecular weight per litre of solvent
ex/ 1 mol of glucose is 180g
adding 1 g of glucose to 1L of water
1g/L divided by 180g/mol= 0.0056M
What is equivalence
express concentration of charged solutes that dissociate to less than 1 particle when put into solvent
magnitude depends on valance/charge of ions
WHat is osmosis
movement of water across cell membrane from high concentration to low
what is osmotic pressure
determined soley by number of dissolved particles, the number of solute particles per liter of solvent
is additive
ex/ solution with 1mmol/L of solute gives osmotic pressure of 1 milliosmole/L
What is the difference between osmolarity and osmolality
osmolarity is number of solute particles per L of water - temperature dependant (water expands when heated)
osmolality is number of solute particles per kg of water - temperature independant
how do you calculate body water, ECF, IVF (interstital fluid), plasma volume (PV) and ICF for an individual
total body water (TBW)= 0.6 x body mass
ECF= 0.33 x TBW
IVF= 0.75 x ECF
PV=0.25 x ECF
ICF= 0.66 x TBW
what is gastric emptying rate
measure of speed of delievery of gastric contents into small intestine
higher core temp slows gastric and intestinal motalites, and dehydration lowers blood flow
basically, exercise lowers GI function
How is water inputted into the body
foods - fruits/veggies are made up of 90% water, while meats, fats, and grains are usually less than 20%
drinking water - needs to increase during exercise to prevent dehydration
metabolic water (14% of a persons water need from cellular respiration)
How is water outputted from the body
urine - kidneys reabsorb 99% of filtrate, getting rid of 1g of solute requries 15ml of water
feces - 75% of poop is water
skin - perspiration (sweat) - rises with exercise
expired air - respiratory heat loss - rises with exercise
What are the heat dissipation mechanisms
circulation - vessels dilate to increase heat loss from skin, higher HR and cardiac output
evaporation - increased sweating in proportion to intensity of work/core temp
Hormones like ADH - increases water reuptake,aldosterone - increases Na reabsorption
What is dehydration
imbalance in fluid dynamics when fluid intake does not replenish fluid/water loss
impairs work capacity and physiological function
less sweating, less blood flow, higher HR
can also be dehydrated in cold weather, as cold air has low H20 content, promoting ventilation and sweat water loss
How should rehydration occur
scheduling fluid replacement to maintain plasma volume
hyperhydration before exercising in a hot environment protects against heat stress by delaying dehydration, increasing sweating, and lowering core temp - consume more fluids for 24hrs before event, and then 20 min befire consume 400-600ml more water
loss of 1lb of body weight needs 450ml of fluid to be replaced
how do you assess for adequacy of rehydration
body weight - gives indication of extent of water loss from exercise
urine colour/hydration - dark yellow - inadequate hydration. light colour, adequate hydration
urine specific gravity - ratio of density of urine to water
normal USG is between 1.01 and 1.03, dehydrated is above 1.035
how does sodium affect rehydration rates
helps sustain thirst, promotes fluid retention, and rapidly helps to restore lost plasma volume
How does GER change with fluid intake
GER rises with food/fluid volume, however higher calorie content, meal osmolality, acidity of foods can decrease GER. Dehydration also decreases GER
how do carbs and electrolytes affect rehydration
minimize effects of dehydration on performance and maintain thirst mechanism, while minimizing risk of hyponatremia
maintains glucose metabolism and preserves glycogen
ideal solution contains 5-8% carbs
What is hyponatremia
when sodium concentration in the blood is below 135 mEq/L, occurs during excessive water intake after Na loss in sweat, which causes swelling of the brain tissue due to osmotic imbalance - can lead to death
predisposing factors include weight gain during event, consuming more than 3 L of water during event, low BMI
How to avoid hyponatremia
pre exercise drink 2-3 hours before (400-500ml of fluid)
drink 100-300ml of fluid 30min before exercise
drink no more than 1 L per hour of water during exercise
add .5 teaspoon of salt per L of water
dont restrict dietary salt before the race
