Supplements and Ergogenic Acids

• Supplement definition

  Product taken orally that contains one or more ingredients that are intended to supplement one's diet and not considered food
• Ergogenic Acids, definition

  Any substance/treatment that either directly improves physiological variables associated with exercise performance/recovery or removes subjective restraints that may limit physiological capacity. Providing athlete's with a competitive edge.
• Nutrient supplement examples

  • Sports drink, gels and bars
  • Liquid meal and protein supplements
  • carbohydrate loaders and powders
  • multivitamin + mineral supplements
• Testosterone

  • taken orally or injected
  • promote synthesis of proteins and enhances muscle growth, allows for increase frequency and intensity of training with improved recovery
  • used mainly for power events
• Side effects of testosterone

  • Irritability
  • Mood swings
  • Aggressive tendencies
  • Liver damage + heart failure
• Erythropoietin

  Synthetic copy of a hormone produced by kidneys to stimulate the bone marrow to produce red blood cells

  Recombinant EPO is used to produce more haemoglobin in the blood and aid oxygen carrying capacity

  same effect as blood doping
• Side effects of Erythropoietin

  • Increased blood viscosity
  • Increase clotting potential
  • Increased risk for stoke and heart failure / pulmonary edema
• Human Growth Hormones

  • Mimics the hormone secreted by the pituitary gland
  • Stimulates bone and muscle growth
  • Affects protein, carbohydrate and fat metabolism
  • Leads to increase % of lean body mass
  • Used by power, strength athletes
• The side effects of Human Growth Hormones

  • May lead to diabetes
  • Thickening of soft tissue in face, hands and feet
  • Enlargement of organs such as the liver
• Blood Doping

  • Illegal to remove blood, 3/4 weeks prior to event
  • Freeze blood then put back into body 2 hours prior to event
  • To increase total volume of red blood cells
  • Increases vo2 max
• Side effects of blood doping

  • Blood clotting
  • Heart failure
  • Transfusion complications
• Intermittent Hypoxic Training

  • Train under hypoxic resorts at high altitude
  • A mask is supplied to limit the PPO2 in the air breathed by the athlete
  • Means less oxygen is inhaled by athlete
• Cooling Aids

  Pre-event

  -Cooling towels/ice vests can be used to reduce core body temperature in hot or humid training, performing conditions

  -Reduce thermal strain and cardiovascular drift. To decrease sweating, dehydration and sustain aerobic performance

  Injuries

  -Ice packs can be used to reduce swelling and pain at the site of the injury

  Post-event

  -Ice baths for vasoconstriction, when leaving the bath vasodilation occurs to flush muscles of lactic acid and fill with fresh oxygen
• Nitrates

  • Consumed by eating root vegetables such as beetroot and leafy greens
  • Help dilate blood vessels, reducing blood pressure and increasing blood flow
  • Athletes consume 5-6 days before event
• Side Effects of Nitrates

  • Headaches
  • Dizziness
  • Carcinogenic risk
• Caffeine

  • Increases mental alertness/concentration
  • Central nervous system stimulant
  • Elevates mood
  • Decreases fatigue
  • Enhanced catecholamine release
• Side effects of caffeine

  • It's diuretic
  • Impairs heat tolerance
  • Stomach upsets
  • Neavousness
• Bicarbonate

  • Prevent excessive rise in acidity in the blood stream during exercise
  • Useful for anaerobic athletes that produce high levels of lactic acid
• Side effects of Bicarbonate

  Nausea

  Gastrointestinal problems
• Creatine

  • powder or capsule
  • Increase creatine stores in the muscle by 50%
  • Can train at higher intensity for longer
  • Increase muscle mass
• Side effects of Creatine

  • Muscle cramps
  • Increased weight gain
  • Increased water retention
  • Gastrointestinal problems
• Glycogen Loading

  • Days following a high fat protein diet is consumed, followed by glycogen depleting activity session
  • Finally, the athlete consumes a high carb diet whilst resting prior to the event
  • Delay fatigue for aerobic events
• Side effects of glycogen loading

  • Hypoglycaemia and poor recovery during depletion phase
  • Lethargy during depletion phase
  • Gastrointestinal problems and bloating