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Ergogenic Aids

Ergogenic Aids. Powers CH 25. Ergogenic Aids. Work-producing and/or performance-enhancing practices or substances Nutrients / dietary supplements Drugs / blood chemistry alterations Warm up / training techniques and equipment. Powers CH25, p525, Table 25.1. Anti-Oxidants.

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Ergogenic Aids

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  1. Ergogenic Aids Powers CH 25

  2. Ergogenic Aids • Work-producing and/or performance-enhancing practices or substances • Nutrients / dietary supplements • Drugs / blood chemistry alterations • Warm up / training techniques and equipment Powers CH25, p525, Table 25.1

  3. Anti-Oxidants • Vitamins A, C, E,… • May reduce tissue damage caused by “free radicals” generated during trauma and stress • May hasten physiologic recovery and/or minimize illness and local tissue injury following intense training Free Radicals: * “Abnormal” O2 molecules (missing an electron) * Produced under oxidative stress * Destroy healthy cells by “stealing” electrons * Damaging to tissue (accelerate aging process)

  4. Protein • RDA = .8g protein / kg BW / day (1.0 – 1.2 for highly active) • 12-15% of caloric intake • Testosterone, insulin, GH enhance protein synthesis • Cortisol increases rate of protein degradation • Greater energy requirement from protein if CHO is stores are low

  5. Amino Acids • “Growth Hormone Releasers” • Arginine, Lysine, Ornithine • Ergogenic Effects / Benefits: • Stimulate increase in GH and insulin (limited effect) • Promote muscle growth?? • Drawbacks: • Cramping, diarrhea (at GH stimulus level) • Costly

  6. Amino Acids • Branched Chain Amino Acids (BCAAs) • Leucine, Isoleucine, Valine • Dietary sources: non-fat milk, eggs, other animal-source proteins • Ergogenic Effects / Benefits: • Prevent / decrease rate of protein breakdown associated with heavy exercise • Fuel source when CHO is depleted • Active in gluconeogenesis in liver • Possible GH releaser • Drawbacks: • Supplemtation unneeded if dietary intake is adequate

  7. Amino Acids • Glutamine • “Immunity AA” – essential under stress • Ergogenic Effects / Benefits: • Released from muscle tissue to intestines in stressful conditions to support immune system • Involved in muscle protein synthesis (reduces muscle “wasting”) when muscle concentrations are adequate • Drawbacks: • Chronically low muscle glutamine (due to high stress – IS support) may affect muscle growth

  8. Creatine • Amino Acid synthesized in liver • Supplement (Creatine Monohydrate) 5-20g/d • Dietary sources: red meat • Ergogenic Effects / Benefits: • Increases anaerobic power • Energy – replenishment of ATP • Drawbacks: • Muscle cramping, dehydration • Gastric distress • Limited muscle storage capacity

  9. Growth Hormone (Somatotropin) • Serum increases in GH correspond to high blood lactate levels (glycolytic metabolism) associated with high volume resistance training • Ergogenic Effects / Benefits: • Stimulates uptake of AAs (synthesis of new proteins) • Increases glucose and AA availability • Stimulates gluconeogenesis in liver • Increases utilization of FFAs • Increases collagen synthesis / stimulates cartilage and long bone growth • Drawbacks: • GH injection results in muscle hypertrophy with less force production than exercise-induced hypertrophy • Excessive levels associated with pituitary giantism and acromegaly • $$$

  10. Testosterone • Interacts with receptors on neurons and increases amount of neurotransmitters • Influences structural protein changes to enhance force production potential and muscle mass

  11. Androstenedione / DHEA • Testosterone precursors said to enhance testosterone concentration and muscle mass • Ergogenic Effects / Benefits: • Limited or no effect on testosterone, strength, and/or muscle mass • Drawbacks: • Weak androgenic properties • Rapidly eliminated from circulation (if not administered in compound such as methyltestosterone to delay metabolic removal)

  12. Anabolic Steroids • Ergogenic Effects / Benefits: • Increase in protein synthesis / lean body mass (effects lasting several months after cessation of use) • Influence performance-limiting mechanisms to improve recovery from intense (anaerobic) training • Injectible methods typically more potent than oral • Drawbacks: • High doses necessary to achieve desired effect • Increased aggressiveness (motivation??) • Masculinization (females) not easily reversed • Precocious display of 2o sex characteristics (adolescent boys) • Early growth plate closure (adolescent) • Reverse anorexia nervosa??

  13. Amphetamines • Sympathomimetic (stimulate catecholamine effects: epinephrine / nor-epinephrine) • Stimulate CNS – perception of increased energy • Clenbuterol (Beta-Agonist) • Asthma medications (MDI) • Ergogenic Effects: • Rapid increase in muscle mass • Selective hypertrophy of Type II muscle fibers (conversion of Type I to Type II) • Increased lipolysis, decreased lipogenesis • Drawbacks: • Tremors, cardiac arrythmias, increased HR • Decreased resistance to fatigue (conversion Type I to Type II?

  14. Caffeine • Elevated in blood 15 min. post ingestion – peak concentration at 60 min. • Chronic users less responsive to effects (response proportional to concentrations in body water) • Ergogenic Effects / Benefits: • CNS stimulation / decreased perception of fatigue • FFA utilization (glycogen sparing) • Possible increase in muscle tension development • Drawbacks: • Nervousness, tremors,… • Diuretic effect (performance-limiting dehydration)

  15. Ephedrine / Ma Huang • CNS stimulants - common element in weight loss “solutions” • Hydroxycut • Zenedrine • Diuretic effects = dehydration • Strain on heart (increased blood viscosity + CNS stimulation) • Effects and drawbacks similar to high dose caffeine supplementation

  16. L-Carnitine • Ergogenic Effects / Benefits: • Increased transport of FFAs into mitochondria for oxidative metabolism (glycogen sparing??) • Drawbacks: • Ineffective (low) intestinal absorption rate • Ineffective when mitochondrial O2 level is low

  17. Erythropoietin (EPO) • Produced primarily in kidneys • Stimulates production of new RBCs • Ergogenic Effects: • Enhanced O2 carrying capacity in blood when hematocrit is increased • Supplementation mimics blood doping • Drawbacks: • Increased blood viscosity / thermoregulatory impairment • Dehydration – cardiac implications (sudden heart failure) Blood Doping – infusion of RBCs in attempt to increase Hb concentration 450 – 1,350ml (1-3 units) – extracted 3-6 weeks.

  18. Sodium Bicarbonate / Buffering Agents • Ergogenic Effects: • May delay fatigue and enhance anaerobic performance by delaying the increase in H+ ion concentration (associated with decreased glycolytic enzyme activity and reduced muscle contractile function) in intense physical exercise • Drawbacks: • Diarrhea, cramps, bloating

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