Ergogenic Aids Flashcards
(37 cards)
what are ergogenic aids
- any external influnce determined to enhance performance
- these include nutritional and pharmological products but also might be mechanical aids
performance supplement categories
1- Established
2- Equivocal
3- Developing
Established peformance supplements
strong evidence base to suggest a positive safe ergogenic potential
- caffeine
- creatine
- nitrate
- beta-alanine
- soidum bicarbonate
caffeine as a supplement
- benefit for endurance based activity
- time to fatigue
- time trials
- strength endurance
Less but still a benefit for short term acute sprint type, sustained sprint time, repeated sprint ability
How does caffeine affect the body - Adenosine receptor antagonism
effect: Adenosine receptor antagonism
- inhibition of lipolysis
- activation of potassium channels
- slowing of the A-V node conduction
- inhibition of neural firing
Outcome:
- decreased FFA oxidation
- potassium released into extracellular space (increase fatigue)
- decreased o2 transport
- decreased muscle contractile capacity
Benefits of caffeine
- altered substrate metabolism
- improved neuromuscular function
- reduced perception of exertion
methods of consumption of caffeine
- endurance athletes (4-6mg/kg)
- team sport athletes (2-4mg/kg)
- 60 pre competition
Considerations of consuming caffeine
- habituated users = no effect or washout
- diuretic
- genetics
- overtimulation/anxiousness
What is creatine
- found naturally or supplement form
- used in explosive sports: <150s and most pronounced in <30s duration
- 20g per day for one week
- or 5g per day for 4-6 weeks
What is the mechanism behind creatine consumption
- body stores 120-140g
- supplementation of increased intramuscular creatine stores by >30%
- likley the rate of PCr resynthesis: increase of the energy generated during ST high intensity exercise
Nitrate supplement
- found in vegtables
- benefit for endurance based events
- time to fatigue and time trials
what is the impact of nitrate
- reduced ATP cost of muscle force production
- increased efficiency of mitocondrial respiration
- vasodilation; increased blood flow to the muscles
- improved type 2 muscle fibre function
Methods of consumption for nitrate
- 5-9mmol 2-3hours pre event
- cumulative intake: well trained athletes
- benefits for 15 days
Beta Alanine supplement
- rate limiting precourser of carosine
- intracelluar buffer: account for 10% of the muscles ability to buffer H+ ions during high intensity exercise
- high intensity events
Dosage for beta alanine
- 3.2-6.4g taken in split doses daily
Negative affects of beta alanine
- skin rash
- transient paraethesia
sodium bicarbonate effects
- enhances high intensity exercise performance as an extraceullar buffer
- ergogenic for high intensity sprints lasting 60s
- increase performance enhancement with repeated sprint bouts
- diminshed return for efforts >10mins
Sodium bicabonate mechanism
- raises extracellular pH and bicarbonate concentration
- increase pH gradient leads to enhanced efflux of H+
- attenuation of intracelluar acidosis via an enhanced carbonic acid-bicarbonate buffering
Sodium bicabonate methods of consumption
- one acute dose of 0.2-0.4g/kg consumed 60-150min pre exercise
- split doses taken in 30min intervals by 60mins pre exercise
Sodium bicabonate limitations
- severe GI upset
- increased GI tract osmolality (gastric dumping)
- Co-ingestion with a small CHO rich meal
Equivocal Performance supplements
- evidence base presents unclear outcomes for the potential impact on performance
- sodium citrate
- phosphates
- cartine
- bovine colostrum
Sodium Citrate effects
- extracelluar buffer increasing pH
- high intensity efforts
Sodium Citrate timing dosages
- one acute dose of 0.3-0.5g/kg BM consumed 90
- Trial in replacement for bicarbonate if Gi is upset
- allow for extra time to peak Ph
- trial in training before compeition
Phosphate salts effect
- vo2 max and LT
- TT (3 to60mins)
- sustained and repeat sprint task
