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Maximizing Performance: Understanding Ergogenic Aids

Explore legal and illegal ergogenic aids, such as altitude training, sports drinks, and creatine, to enhance athletic performance. Learn about benefits, disadvantages, and strategies for optimal results.

jamesmrodriguez
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Maximizing Performance: Understanding Ergogenic Aids

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  1. Ergogenic Aids Any Substance,Aid, Technique OR Practice that improves performance.

  2. Categories of Ergogenic Aids • Ergogenic Aids relate to many aspects of performance and can be categorised as follows; • Legal • Practice – Warm-up • Aids – Video Analysis • Strategies – Dietary, Psychological & Physiological • Illegal • Practice – Blood Transfusion • Aids - Drugs (Steroids) or Technology (Unfair equipment) • Strategies – Illegal team tactics • Restricted Use • Alcohol

  3. Altitude Training Low concentrations of oxygen at altitude Over time our body adapts and begins to use available oxygen better Best results achieved if an athlete can; Train at sea level Live at Altitude (Altitude tents / Altitude Houses) Legal Egogenic Aids

  4. Benefits of Altitude Training • Increase levels of EPO (erythropoietin) • Thus increased Red Blood Cell volume • Thus body can carry more oxygen • An increase in VO2 Max • VO2 Max is the bodies ability to get and use oxygen • An increased VO2 Max = an increase in aerobic fitness

  5. Disadvantages of Altitude Training • Cost • Most athletes can’t afford to train at seas level, commute and live at altitude. • Detraining • If athletes must train at altitude for effect, training intensity must be lower and some fitness can be lost • Only effective for aerobic athletes

  6. Sports Drinks • Sports Drinks • Contain • Fluid • Electrolytes • Carbohydrates (Sugar) • Advantages • During endurance exercise – Fluid and energy replacement • Post exercise recovery – Fluid and energy replacement

  7. Creatine – What is it? • Creatine is a naturally occurring nutrient inside all skeletal muscles • Creatine is a component of our normal diet, found in red meat, fish and poultry. • Muscles use units of energy called ATP molecules for contraction • Creatine enables ATP molecules to regenerate. • Creatine supplementation is designed to increase the supply of creatine inside each muscle fibre.

  8. Creatine - Advantages • Increased creatine inside a muscle fibre improves performance and muscle capacity due to; • more ATP regeneration via ATP-PC energy system • High speed of regeneration • more muscle contractions • Generally used by power / strength athletes • No gain for endurance athletes. • Weight gain (1 – 2 kg in fluid) • Possible effects • Increased Muscle Bulk, Decreased fatigue and recovery time

  9. Creatine – Disadvantages • Disadvantages of Creatine • As creatine is a relatively new supplement long tern studies of possible side effects are still ongoing • Weight gain (1-2 kg in fluid) • Possible kidney complications • Possible nausea (upset stomach) • Possible muscle cramp • Possible severe muscle tear

  10. Music Carbohydrate loading Massage Sports psychology Ice baths Equipment Aerodynamics for comp. Sprinting nets for training Supplements Protein shake Imagery Relaxation Warm-up Stimulants No doze Caffeine Guarana Other Legal Ergogenic

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