Lecture 5: Ergogenic Aids Flashcards
Define: placebo effect
A physical or emotional change occurring after a substance is taken or administered that is not the result of any special property of that substance. The chain may be beneficial, reflecting the EXPECTATIONS of the patient.
The placebo effect will only affect ___ outcomes
- continuous (things you rate out of 10)
- subjective (pain)
- cognisant = aware
Which two groups rate ergogenic aids?
- Australian Institute of Sport (AIS)
- Informed Choice (LGC)
Group A rating
supported for use in specific situations in sport (scientific proof that it works) (e.g. creatine)
Group B rating
deserving of further research (e.g. HMB)
Group C rating
no meaningful proof or beneficial effects
Group D rating
banned or at high risk of contamination (e.g. steroids)
Key legislation in Canada for regulating dietary supplements is…
Food and Drug Act
What is considered a NHP?
- vitamins and minerals
- herbal remedies
- homeopathic medicines
- traditional medicines
- probiotics
- AA, essential fatty acids, etc.
In 2010, how did the National Health Product Directorate deal with the backlog?
Created Unprocessed Product Licence Application Regulations (UPLAR)
In 2012, what qualifications must a product have to be sold in Canada?
- Natural Product Number (NPN)
- Drug Identification Number - Homeopathic Medicine (DIN-HM)
- Exemption number (EN)
In 2013, what qualifications must a product have to be sold in Canada?
- Natural Product Number (NPN)
- Drug Identification Number - Homeopathic Medicine (DIN-HM)
What happened during the “transition period” between Feb 2013 and Sept 2014?
Health Canada asked companies to review their products and remove the ones that don’t fit with rules anymore. Companies should also review their practices and only manufacture compliant products from then on.
What is the double standard for drugs and NHP?
It is harder to get a drug (medicine) into the market than getting a NHP into the market, even if they are the same things packaged differently.
Dietary supplements are not well regulated
1) Athletes are not getting supplement advice from registered dietitians
2) Can’t be sure what you are getting in those pills
Dietary supplements are well regulated
- By Feb 2013, Health Canada completed UPLAR backlog
- > 60 000 authorized NHP
- Has qualifications in order to be sold in Canada (NPH, DIN-HM)
- Unqualified products should have been removed from the market by companies selling them
Dietary supplements are safe
- Many people and athletes take supplements, and no outbreaks have been reported
- Vit E and vit C safe in most adults when taken under IU
- Ca supplements do not increase risk of cancer
- We need more Vit D3 than the recommendation
Dietary supplements are not safe
- B-carotene increased risk of lung cancer by 18%, and increased overall risk of death by 8% in smokers
- Cochrane Database: antioxidants increased mortality
- 15% supplements contained steroids (contamination?)
- vit E and selenium increased prostate cancer risk
- Herbal products included plant products/contaminants not labeled
Dietary supplements are effective
- Better health
- Better physical performance
- Give nutrition to poor people
- Self-care
- AIS has tested supplements and rated them
Dietary supplements are not effective
- Effect is minimal
- Such a minimal effect isn’t needed by the normal person
- Effect may be caused by placebo
Antioxidants common in food
Vit A Vit C Vit E B-carotene Selenium
what company is responsible for checking if supplements are good to go for athletes entering competitions (doping violations)?
Canadian center for Ethics in Sport
What does “ergogenic aid” mean?
an aid that helps you do more work
Creatine is derived from…
amino acids arginine, lysine, and methionine
Where is creatine synthesized?
liver
Which system does creatine help?
Phosphocreatine system (ATP-PC)
How much creatine in 70kg individual?
120 g
Protocols to taking creatine
1) Loading phase
- Rapid (20g/day for 5 days)
2) Maintenance phase
- Slow (3g/day for 28 days)
What is the dose for creatine? (how much creatine should you take?)
20g
When is the best time to take creatine?
Before or after doesn’t matter, but take it close to the work out.
Gains due to creatine
- Max strength
- Single effort sprint performance
- Repetitive sprint performance (e.g. hockey)
- Lean body mass (due to better workout)
The position of _____ is that creatine is the most effective nutritional supplement available
International Society of Sports Nutrition
Commonly reported side effects of creatine
- Kidney damage
- Liver damage
- Cramping
- Dehydration
- G.I. distress
However, there is little evidence to support these, esp kidney and liver damage. Cramping, dehydration, and GI distress are acute effects that may occur.
Reasons why you might not take creatine
- Results found in lab > playing field
- Increasing body mass is not beneficial
- Only concerned with health
- Fix diet first
- Child
HMB is a metabolite of…
Leucine
How to obtain HMB from diet?
600 g protein -> 60 g leucine -> 3 g HMB
Dose for HMB
3 g
International Society of Sports Nutrition’s stance on HMB
- Helps muscle recovery after training
- Increase lean body mass (for elderly)
- HMB + exercise = more fat loss
- Safe
