lecture 11: Ergogenic aids

Question 1

ergogenic aids

Answer 1

• are substances or techniques applied to improve physical work capacity or performance
• can be: nutritional, physical, mechanical, pharmacological, psychological
• can also be: legal/illegal/banned

Question 2

enhance training quality - ——-

Answer 2

bigger stimulus (creatine)

Question 3

enhance recovery - —-

Answer 3

mazimize stimulus (protein)

Question 4

improve performance

Answer 4

CHO supplement

Question 5

creatine

Answer 5

• muscular energy
• naturally occurring: half is produced endogenously, half is consumed through diet (meats)

most popular supplement (creatine monohydrate)

Question 6

what does creatine help with?

Answer 6

1: creatine supplementation leads to greater energy supply
2: greater energy supply leads to greater training volume
3: greater training volume leads to greater stimulus
4: greater stimulus leads to greater adaptation

Question 7

protein: major macronutrient and component of diet

Answer 7

types:
- food: meats, legumes, dairy, etc
- whey: milk-based protein
- casein: milk-based protein
- plant-based: soy, plant-blends

Question 8

carbohydrate

Answer 8

• carbohydrates are main energy source during exercise
• at higher intensities and longer durations, sugar (glycogen) stores become depleted and energy no longer available to sustain exercise

Question 9

carbohydrate availability - supplementation

Answer 9

longer duration leads to greater effect of supplementation of carbs
- supplementation improved resistance exercise performance

Question 10

ergogenic aids (3 things)

Answer 10

1: enhance training quality - bigger stimulus
2: enhance recovery - maximize stimulus
3: improve performance

Question 11

enhance training quality - bigger stimulus

Answer 11

• creatine
• pre-workout
• blood flow restriction

Question 12

enhance recovery - maximize stimulus

Answer 12

• protein
• compression apparel

Question 13

improve performance

Answer 13

-CHO supplement
- beet-root juice

Question 14

performance enhanced

Answer 14

• performance can be enhanced by optimizing training (training quality and recovery) or by facilitating the performance event
• creatine provides energy to enhance training quality
• protein provides muscle building blocks to enhance recovery/adaptation
• carbohydrates provide energy during competition