Ergogenic AidErgogenic Aid

substance or technique used to substance or technique used to improve performanceimprove performance

many are placebosmany are placebos

Categories of Ergogenic AidsCategories of Ergogenic Aids

Nutritional aidsNutritional aids Pharmacological aidsPharmacological aids Physiological aidsPhysiological aids Psychological aidsPsychological aids Mechanical or biomechanical aidsMechanical or biomechanical aids

AlcoholAlcohol

Social drug, classified as a depressant, Social drug, classified as a depressant, use can elicit a paradoxical opposite use can elicit a paradoxical opposite effect: stimulanteffect: stimulant

Performance Factor: mental strength, Performance Factor: mental strength, decrease mental stress, e.g., archerydecrease mental stress, e.g., archery

Theory: although it is a depressant, may relieve the Theory: although it is a depressant, may relieve the stress and anxiety on motor control in precise sports. stress and anxiety on motor control in precise sports. Some contend increases self-confidence, improving Some contend increases self-confidence, improving performanceperformance

Effectiveness: well controlled studies, mixed results. Effectiveness: well controlled studies, mixed results. Dart throwers improve at BAC of 0.02 (1 drink), but Dart throwers improve at BAC of 0.02 (1 drink), but impaired at 0.05 (~2 drinks).impaired at 0.05 (~2 drinks). May impair if sport requires good reaction time, balance, and May impair if sport requires good reaction time, balance, and

eye/hand coordination e.g., tenniseye/hand coordination e.g., tennis athletes that consume in moderation 1-2 drinks have no athletes that consume in moderation 1-2 drinks have no

performance impairment, more does impair performanceperformance impairment, more does impair performance Safety: moderation is key, excess can lead to deathSafety: moderation is key, excess can lead to death Legal and ethical: use is specifically banned for Legal and ethical: use is specifically banned for

modern pentathlon. Use for sports in which anxiety modern pentathlon. Use for sports in which anxiety may interfere with performance is unethical (skating, may interfere with performance is unethical (skating, diving, ski jumping, etc.)diving, ski jumping, etc.)

Recommendations: may improve some sports, but its Recommendations: may improve some sports, but its use is banned for those sports. Not recommendeduse is banned for those sports. Not recommended

Anabolic Phytosterols (Plant Anabolic Phytosterols (Plant Sterols)Sterols)

Classification and usage: dietary Classification and usage: dietary supplements that may be classified as supplements that may be classified as nutritional ergogenic aid. Extracted from nutritional ergogenic aid. Extracted from various plants and vegetables. various plants and vegetables.

Several of their derivatives are marketed Several of their derivatives are marketed to strength-trained athletes. E.g., gamma to strength-trained athletes. E.g., gamma oryzanol, smilax, beta-sitosterol, and oryzanol, smilax, beta-sitosterol, and ferulic acid. ferulic acid.

Other plant extracts, ginseng and yohimbine are also marketedOther plant extracts, ginseng and yohimbine are also marketed dosage depends on packagingdosage depends on packaging Performance Factor: mechanical edge and physical power. Performance Factor: mechanical edge and physical power.

Used to increase muscle mass and decrease body fat for Used to increase muscle mass and decrease body fat for enhanced strength and power, or for a more aesthetic physical enhanced strength and power, or for a more aesthetic physical appearance in sports such as body buildingappearance in sports such as body building

Theory: means of stimulating testosterone and GHTheory: means of stimulating testosterone and GH Effectiveness: no evidence they work. Animal studies suggests Effectiveness: no evidence they work. Animal studies suggests

that gamma oryzanol supplement may suppress testosteronethat gamma oryzanol supplement may suppress testosterone Safety: many herbal products lack safety data. Some Safety: many herbal products lack safety data. Some

preparations can cause health problems and anaphylactic preparations can cause health problems and anaphylactic reactions and fatalitiesreactions and fatalities

Legal and Ethical Issues: supplementation is both illegal and Legal and Ethical Issues: supplementation is both illegal and unethicalunethical

Recommendations: not recommended as an aid. No scientific Recommendations: not recommended as an aid. No scientific evidence to support use and may have adverse health effectsevidence to support use and may have adverse health effects

Anabolic/Androgenic Steroids Anabolic/Androgenic Steroids (AAS)(AAS)

Classification and usage: Classification and usage: Pharmocological. Prescription drugs Pharmocological. Prescription drugs designed to mimic the effects of designed to mimic the effects of testosterone, the natural male sex testosterone, the natural male sex hormone.hormone.

Anabolic: growth and development of Anabolic: growth and development of many body tissuesmany body tissues

Androgenic: growth and development of male Androgenic: growth and development of male secondary sex characteristics, such as facial secondary sex characteristics, such as facial hairhair

can be taken orally or injected. Normal can be taken orally or injected. Normal therapeutic dose is 5-10 mg/day of oral therapeutic dose is 5-10 mg/day of oral compounds, many athletes take up to 300 compounds, many athletes take up to 300 mg/day. mg/day.

Some take steroids as “staking” use of two or Some take steroids as “staking” use of two or more steroids at once, others cyclemore steroids at once, others cycle

Sports Performance Cycle: mechanical edge Sports Performance Cycle: mechanical edge and power. Studied to increase power and and power. Studied to increase power and muscle mass. May effect mental processes, muscle mass. May effect mental processes, increasing aggressive behaviorincreasing aggressive behavior

Theory: may influence both physiological and Theory: may influence both physiological and psychological processes associated with psychological processes associated with performance. performance. AAS influence the cell nucleus to enhance muscle AAS influence the cell nucleus to enhance muscle

protein formation. AAS may help prevent the protein formation. AAS may help prevent the breakdown of muscle tissue, possibly leading breakdown of muscle tissue, possibly leading towards a more rapid recovery from an intense towards a more rapid recovery from an intense workout.workout.

Effectiveness: Use of AAS in conjunction with Effectiveness: Use of AAS in conjunction with diet and strength training work will result in diet and strength training work will result in increases in lean muscle mass and strength. increases in lean muscle mass and strength. The effect of AAS on actual performance has The effect of AAS on actual performance has not been studiednot been studied

Safety: use might elicit adverse effects ranging from Safety: use might elicit adverse effects ranging from changes in cosmetic appearance, such as acne, to changes in cosmetic appearance, such as acne, to life-threatening disorders such as heart disease. life-threatening disorders such as heart disease. Additionally, black market sources of AAS might Additionally, black market sources of AAS might contain preparations of unknown quality and contain preparations of unknown quality and composition. May impair liver function (oral are composition. May impair liver function (oral are metabolized by the liver)metabolized by the liver)

Legal and Ethical Issues: one of the most abused Legal and Ethical Issues: one of the most abused drugs in sports competition. Use is prohibited, is drugs in sports competition. Use is prohibited, is possible to test positive if eat meat that was injected possible to test positive if eat meat that was injected with AAS to promote growth.with AAS to promote growth.

Recommendations: research supports effectiveness Recommendations: research supports effectiveness of AAS, not recommended because it is illegal, of AAS, not recommended because it is illegal, unethical, and may increase health risksunethical, and may increase health risks

CreatineCreatine

Classification and usage: classified as a Classification and usage: classified as a physiological ergogenic, but some regard physiological ergogenic, but some regard it as a nutritional ergogenic aid.it as a nutritional ergogenic aid.

Is an amine, a natural dietary constituent Is an amine, a natural dietary constituent present in small amounts in animal foods. present in small amounts in animal foods. But it also may be synthesized by the liver But it also may be synthesized by the liver and kidney from several amino acidsand kidney from several amino acids

most studies use doses of 20-30 gm/day, consumed most studies use doses of 20-30 gm/day, consumed in 4-5 doses throughout the day, for 5-7 days. in 4-5 doses throughout the day, for 5-7 days.

most common form used is creatine monohydrate most common form used is creatine monohydrate powderpowder

Sports Performance Factor: physical power and Sports Performance Factor: physical power and mechanical edge. used in attempts to increase high mechanical edge. used in attempts to increase high power and speed in sports that derive energy power and speed in sports that derive energy primarily from the ATP-PC energy system. Also been primarily from the ATP-PC energy system. Also been studied in relation to increased body massstudied in relation to increased body mass

Theory: normal dietary requirement and Theory: normal dietary requirement and endogenously synthesized creatine approximates 2 endogenously synthesized creatine approximates 2 gm, amount adequate for generating normal gm, amount adequate for generating normal intramuscular creatine phosphate (CP). intramuscular creatine phosphate (CP). Supplementation could increase whole body creatine Supplementation could increase whole body creatine pool, theoretically facilitating the generation of CP.pool, theoretically facilitating the generation of CP.

Effectiveness: Oral supplementation of 20-30 Effectiveness: Oral supplementation of 20-30 gm/day for 5-7 days significantly increased gm/day for 5-7 days significantly increased intramusclular concentrations of both free intramusclular concentrations of both free creatine and CP during rest and recovery creatine and CP during rest and recovery after intense exercise. However, some after intense exercise. However, some subjects were non-responderssubjects were non-responders

Vegetarians (limited dietary creatine) may Vegetarians (limited dietary creatine) may benefit the mostbenefit the most

consuming with glucose may enhance the consuming with glucose may enhance the uptakeuptake

Consistent findings is increased body mass. Consistent findings is increased body mass. (.9-2.2 kg). increase is not necessarily lean (.9-2.2 kg). increase is not necessarily lean tissue, probably water bound to the creatine, tissue, probably water bound to the creatine, decreased urine output (fluid retention)decreased urine output (fluid retention)

Safety: pose no actual health risks yet, but Safety: pose no actual health risks yet, but because of filtration by the kidneys, possible to because of filtration by the kidneys, possible to have kidney damage, possible death. Leads to have kidney damage, possible death. Leads to muscle cramping, due to increased water muscle cramping, due to increased water content in muscle, diluting the electrolyte levelscontent in muscle, diluting the electrolyte levels

Legal and Ethical: currently legal for use, may be Legal and Ethical: currently legal for use, may be unethical and in the future, illegal.unethical and in the future, illegal.

Recommendations: may be an effective sports Recommendations: may be an effective sports ergogenic for specific exercise tasks depending ergogenic for specific exercise tasks depending on the ATP-PC energy systemon the ATP-PC energy system

Carbohydrate LoadingCarbohydrate Loading

Recommended for a major endurance Recommended for a major endurance competition (42.2 km marathon, 100-mile competition (42.2 km marathon, 100-mile bike, 2 or 3 day soccer tournament)bike, 2 or 3 day soccer tournament)

Supercompensation of glycogen storesSupercompensation of glycogen stores Traditional method can be very difficult to Traditional method can be very difficult to

stomach stomach Modified method is easier to handleModified method is easier to handle

Traditional MethodTraditional Method

Day 1: moderately long bout of exercise Day 1: moderately long bout of exercise (not exhaustive) glycogen depletes(not exhaustive) glycogen depletes

Day 2, 3, & 4: Low CHO intake (deplete Day 2, 3, & 4: Low CHO intake (deplete CHO), (high protein and fat) tapering CHO), (high protein and fat) tapering exerciseexercise

Day 5, 6, & 7: High CHO, tapering Day 5, 6, & 7: High CHO, tapering exercise or rest (6 & 7)exercise or rest (6 & 7)

Day 8: CompetitionDay 8: Competition

Modified MethodModified Method

Day 1: moderately long bout of exercise Day 1: moderately long bout of exercise (deplete glycogen)(deplete glycogen)

Day 2, 3, & 4: Mixed diet, moderate CHO Day 2, 3, & 4: Mixed diet, moderate CHO intake, tapering exerciseintake, tapering exercise

Day 5, 6, & 7: High CHO diet, tapering or Day 5, 6, & 7: High CHO diet, tapering or rest (6 & 7)rest (6 & 7)

Day 8: CompetitionDay 8: Competition

EphedrineEphedrine

Classification and Usage: pharmacological Classification and Usage: pharmacological sports ergogenic, sypmathomimetic drug, sports ergogenic, sypmathomimetic drug, mimics the effects of natural epi and mimics the effects of natural epi and norepinorepi

Rx: asthmatic and cold or cough Rx: asthmatic and cold or cough medications, herbal teas (Ma Huang), and medications, herbal teas (Ma Huang), and dietary supplements marketed for weight dietary supplements marketed for weight lossloss

Sports Performance Factor: Mental Sports Performance Factor: Mental strength and physical power, sports that strength and physical power, sports that use any of the energy systemsuse any of the energy systems

Theory: By activating the sympathetic Theory: By activating the sympathetic response, enhance contractility, increase response, enhance contractility, increase Q and blood glucose levels. Enhance all Q and blood glucose levels. Enhance all performance, especially aerobic activityperformance, especially aerobic activity

Effectiveness: limited research, no support Effectiveness: limited research, no support for use as an ergogenic aidfor use as an ergogenic aid

Safety: Side effects include headache, Safety: Side effects include headache, nervousness, GI distress, seizures, nervousness, GI distress, seizures, psychoses (death as well)psychoses (death as well)

Legal Ethical Aspects: Prohibited by IOC, Legal Ethical Aspects: Prohibited by IOC, many organizations do not check for use. many organizations do not check for use. Can be difficult for those with asthma.Can be difficult for those with asthma.

Recommendations: not recommended Recommendations: not recommended because there is no research to support because there is no research to support their effectiveness and it may be their effectiveness and it may be associated with severe health risksassociated with severe health risks

Diet Pills without EphedraDiet Pills without Ephedra

Classification and Usage: pharmacologic, Classification and Usage: pharmacologic, various types of stimulant in different various types of stimulant in different “brands”“brands”

Theory: Increase metabolic rate, burn Theory: Increase metabolic rate, burn more calories and lose weightmore calories and lose weight

Effectiveness: may be effective, depends Effectiveness: may be effective, depends on the stimulant used.on the stimulant used.

Safety: Depends on the stimulant, most Safety: Depends on the stimulant, most use caffeine and another use caffeine and another sympathomimetic.sympathomimetic.

Legal and Ethical Aspects: Legal, not Legal and Ethical Aspects: Legal, not ethical if the specific stimulants are ethical if the specific stimulants are banned.banned.

Recommendations: The amount of weight Recommendations: The amount of weight lost depends on caloric intake and caloric lost depends on caloric intake and caloric expenditure. Better, healthier ways to lose expenditure. Better, healthier ways to lose weight.weight.

Caffeine (Trimethylxanthine)Caffeine (Trimethylxanthine)

Classification: Pharmacological & NutritionalClassification: Pharmacological & Nutritional Theory: CNS stimulant Theory: CNS stimulant → psychological → psychological

arousal. Primary theory is enhanced release arousal. Primary theory is enhanced release of FFA, sparing glycogen. Stimulate the of FFA, sparing glycogen. Stimulate the release of Carelease of Ca2+2+ in muscle cells →PCr in muscle cells →PCr system. system. Effectiveness: 100 years of Effectiveness: 100 years of research: effective across all energy systemsresearch: effective across all energy systems

Safety: Safe in legal amounts: 100-300 mgSafety: Safe in legal amounts: 100-300 mg Research varies 3-15 mg/kg BWResearch varies 3-15 mg/kg BW

Legal/Ethical: Legal, but classified as a Legal/Ethical: Legal, but classified as a stimulant. IOC allows 12 mcg/ml urine, need stimulant. IOC allows 12 mcg/ml urine, need ~800 mg for illegal levels ~800 mg for illegal levels

Recommendations: Effective and safe Recommendations: Effective and safe ergogenic. Some recommend lowering legal ergogenic. Some recommend lowering legal level in urinelevel in urine

Use: 5 mg/kg BW, pills may be better than Use: 5 mg/kg BW, pills may be better than coffee (2-3 cups) for source. Abstain from coffee (2-3 cups) for source. Abstain from caffeine for 2-3 days prior caffeine for 2-3 days prior

Nictric OxideNictric Oxide

Classification: Physiologic or Classification: Physiologic or pharmacologic pharmacologic

Theory: Theory: All types of NOS produce NO All types of NOS produce NO from arginine with the aid of from arginine with the aid of molecular oxygen and NADPH. molecular oxygen and NADPH.

NO diffuses freely across cell NO diffuses freely across cell membranes. membranes. Intracellular messenger within adipocytesIntracellular messenger within adipocytes Insulin - stimulated glucose uptake Insulin - stimulated glucose uptake

dependent on NO synthesis dependent on NO synthesis NO: suppress leptin secretion (leptin NO: suppress leptin secretion (leptin

increases eNOS)increases eNOS) Suppresses lipolysisSuppresses lipolysis There are so many other molecules with There are so many other molecules with

which it can interact, that it is quickly which it can interact, that it is quickly consumed close to where it is synthesized. consumed close to where it is synthesized.

NO relaxes the smooth muscle in the NO relaxes the smooth muscle in the walls of the arterioles. walls of the arterioles.

At each systole, the endothelial cells At each systole, the endothelial cells that line the blood vessels release a that line the blood vessels release a puff of NO. puff of NO.

This diffuses into the underlying smooth This diffuses into the underlying smooth muscle cells causing them to relax and thus muscle cells causing them to relax and thus permit the surge of blood to pass through permit the surge of blood to pass through easily.easily.

Mice whose genes for the NO synthase found Mice whose genes for the NO synthase found in endothelial cells (eNOS) has been "knocked in endothelial cells (eNOS) has been "knocked out" suffer from hypertension. out" suffer from hypertension.

The erection of the penis during sexual The erection of the penis during sexual excitation is mediated by NO released from excitation is mediated by NO released from nerve endings close to the blood vessels of nerve endings close to the blood vessels of the penis. the penis.

Relaxation of these vessels causes blood to Relaxation of these vessels causes blood to pool in the blood sinuses producing an pool in the blood sinuses producing an erection. erection.

Bodybuilders take it b/c increased Bodybuilders take it b/c increased blood flow will serve to deliver more blood flow will serve to deliver more nutrients to musclesnutrients to muscles

And, NO acts to reduce inflammationAnd, NO acts to reduce inflammation Safety: inhibiting NOS decreases tumor Safety: inhibiting NOS decreases tumor

grow growth, not sure if it is absorbed from grow growth, not sure if it is absorbed from the gutthe gut

Legal/Ethical: ???Legal/Ethical: ??? Recommendations: Wait for more dataRecommendations: Wait for more data