Ergogenic aids

Question 1

What is an ergogenic aid?

Answer 1

An ergogenic aid is a technique or substance used to enhance athletic performance.

Question 2

What are the different categories of ergogenic aids?

Answer 2

Physiological – e.g., Erythropoietin (EPO)
Biomechanical – e.g., Lightweight racing bike frame
Psychological – e.g., Mental rehearsal
Pharmacological – e.g., Stimulants like xanthines
Nutritional – e.g., Carbohydrate loading, high-protein diet

Question 3

How do nutritional ergogenic aids enhance performance?

Answer 3

Stimulating the nervous system
Increasing the storage or availability of energy sources (e.g., glycogen)
Acting as a supplemental fuel source
Reducing metabolic by-products that interfere with muscle contraction
Enhancing recovery

Question 4

What is a dietary supplement?

Answer 4

A product designed to supplement the diet, but not replace food. It may contain:
Vitamins
Minerals
Herbs
Amino acids

Question 5

Why do athletes use dietary supplements?

Answer 5

To prevent nutrient deficiencies
Convenience (e.g., quick energy around training)
Direct performance benefits
Indirect benefits (e.g., improved recovery, reduced injury risk)
Sponsorship/financial incentives
Belief that other athletes are using them
Religious reasons

Question 6

What are common causes of fatigue in athletes?

Answer 6

Accumulation of metabolic by-products
Depletion of energy stores (glycogen)
Hypoglycemia (low blood sugar)
Dehydration
Hyponatremia (low sodium levels in blood)
Gastrointestinal (GI) distress
Mental fatigue

Question 7

What is creatine?

Answer 7

A non-protein amino acid found in red meat and seafood, also produced in the liver, pancreas, and kidneys.

Question 8

How does creatine enhance performance?

Answer 8

Increases phosphocreatine (PCr) stores, helping resynthesize ATP faster during high-intensity exercise.
May stimulate muscle growth and increase glycogen storage.
Enhances training adaptations.

Question 9

What are the recommended dosing protocols for creatine?

Answer 9

Loading phase: 20g/day (or 0.3g/kg body weight) split into 4 doses for 5-7 days.
Maintenance phase: 3-5g/day.
Cycling creatine is unnecessary as long-term use does not suppress natural production.

Question 10

What is the best form of creatine?

Answer 10

Creatine Monohydrate is the most effective form; other forms have no proven additional benefits.

Question 11

Are there any side effects of creatine?

Answer 11

No major side effects; the only known effect is weight gain due to increased water retention.

Question 12

What are the benefits of caffeine for athletes?

Answer 12

Stimulates the central nervous system and muscle contractions.
Improves endurance performance.
Reduces perceived effort and fatigue.

Question 13

What are the mechanisms by which caffeine works?

Answer 13

Increases calcium mobilization in muscles.
Enhances fat metabolism.
Blocks adenosine receptors in the brain, reducing fatigue perception.

Question 14

What is the recommended caffeine dose for endurance performance?

Answer 14

3-6 mg/kg body weight, taken 40-60 minutes before exercise.

Question 15

Are there any side effects of caffeine?

Answer 15

Dependency/withdrawal
Sleep disturbances
Irritability
Increased heart rate & blood pressure

Question 16

What is doping?

Answer 16

The use of banned substances or methods to unfairly enhance performance.

Question 17

What is inadvertent doping?

Answer 17

When an athlete unknowingly ingests a substance that causes a positive drug test.

Question 18

What is WADA, and what is its role?

Answer 18

The World Anti-Doping Agency (WADA) is an independent organization that governs anti-doping in sports.
It promotes clean sport through its slogan: “Play True”.

Question 19

What are WADA’s key responsibilities?

Answer 19

Scientific research
Education and awareness
Developing & monitoring anti-doping regulations
Supporting national anti-doping organizations (NADOs)

Question 20

What is considered a doping violation?

Answer 20

Using a banned substance
Refusing to take a doping test
Tampering with doping control procedures
Supplying or trafficking banned substances

Question 21

What are the main benefits of ergogenic aids?

Answer 21

They help enhance performance, delay fatigue, and improve recovery.

Question 22

How can an athlete determine if a supplement is worth using?

Answer 22

They should evaluate:
Scientific evidence of effectiveness
Safety and side effects
Legality (WADA-compliant)

Question 23

What is beta-alanine?

Answer 23

Beta-alanine is a non-essential amino acid produced in the liver and consumed through poultry and red meats.

Question 24

Why has beta-alanine gained interest in supplementation?

Answer 24

It plays a key role as a rate-limiting precursor for carnosine synthesis, which helps buffer acid in muscles. Reduces the build up of hydrogen ions delaying muscle fatigue.

Question 25

What is carnosine, and why is it important?

Answer 25

Carnosine (β-Alanyl-L-histidine) is a dipeptide that acts as an intracellular proton buffer, accounting for about 7% of muscular buffering capacity.

Question 26

What is the recommended dosage of beta-alanine?

Answer 26

4–6 grams per day, split into doses of 2g or less throughout the day.

Question 27

How long does it take for carnosine levels to increase with beta-alanine supplementation?

Answer 27

2 weeks: 20–30% increase 4 weeks: 40–60% increase Returns to baseline in 6–15 weeks after stopping

Question 28

Why does ingesting carnosine not increase muscle carnosine levels?

Answer 28

Carnosine is broken down before reaching the muscle, whereas beta-alanine supplementation effectively increases carnosine levels.

Question 29

What is the main side effect of beta-alanine supplementation?

Answer 29

Paraesthesia (a tingling sensation), especially when taking large doses of non-sustained beta-alanine.

Question 30

Does beta-alanine decrease taurine levels?

Answer 30

In animal models, beta-alanine reduces taurine levels since they share the same transporter, but this has not been confirmed in humans.

Question 31

What is sodium bicarbonate’s role in supplementation?

Answer 31

It acts as an extracellular buffer, helping to regulate pH balance and reduce exercise-induced acidity.

Question 32

How does sodium bicarbonate improve performance?

Answer 32

By increasing extracellular pH and bicarbonate levels, it enhances the efflux of H+ and lactate from muscle cells, delaying fatigue.

Question 33

What type of exercise benefits the most from sodium bicarbonate?

Answer 33

Muscular endurance activities that require force production over time or repeated contractions against a load.

Question 34

What is the recommended dosage of sodium bicarbonate?

Answer 34

0.2–0.4 g/kg body mass, taken 60–150 minutes before exercise.

Question 35

How can side effects of sodium bicarbonate be minimized?

Answer 35

Use time-release capsules Spread out the dosage Consume with a small carbohydrate-rich meal (~1.5 g/kg BM carbohydrate)

Question 36

What are the side effects of sodium bicarbonate?

Answer 36

Gastrointestinal distress, bloating, nausea, vomiting, and abdominal pain.

Question 37

What are the benefits of beetroot juice for athletes?

Answer 37

It improves blood flow, enhances endurance performance, and supports calcium handling in muscles.

Question 38

What are the possible side effects of beetroot juice?

Answer 38

Allergic reactions, liver harm, indigestion, and red-colored urine.

Question 39

What is the recommended acute dosage of beetroot juice?

Answer 39

6–12 mmol (or 5–9 mmol) of nitrate (NO3-), typically 1–2 shots taken 1–3 hours before competition.

Question 40

How long does it take for nitrate levels to peak after consuming beetroot juice?

Answer 40

2–3 hours after consumption.

Question 41

What is the recommended chronic dosage of beetroot juice?

Answer 41

5–9 mmol NO3- daily for 1–15 days or longer.