sports nutrition and ergogenics - ppum
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Sports Nutrition and Ergogenics - PPUMTRANSCRIPT
By Mohd Izham Bin Mohamad
Youth and Sports Officer (Nutrition) SDA Accredited Sports Nutritionist
National Sports Institute
Sports Nutrition and Elite Performance
Dietary Supplement vs. Ergogenic Aid
Current and Future Issue
Pros and Cons Ergogenic Aid
Dosage and Performance
FOOD PRICE
Converting food to athletes by achieving nutrition goal daily :
CHO
Protein
Fat
Water
Mineral
2. Maximize training performance
1. Nutrient requirements carbohydrate, protein, fat, vitamins / minerals, fluids
3. Facilitate adaption of training metabolic
4. Selection and timing of food and fluid intake
5. Improve recovery and immune function
6. Enhance competition performance
Effect of CHO feeding during cycling on 40km time trial performance by Jeukendrup et al 1997.
Result show subject with CHO-electrolyte have significant different with placebo whereby subject finished less time (-6 minutes) then placebo
Time (min)
*
Result in World Championship 2010 for 40 km time trial
Result Time Difference
1st 58’09.19” -
2nd 1’02.75” - 4 minutes
3rd 1’12.49” - 14 minutes
1) Sports Nutrition and Elite Performance
3) Current Issue
5) Pros and Cons Ergogenic Aid
4) Dosage and Performance
FOOD
2) Dietary Supplement vs. Ergogenic Aid
Supplements are generally separated into two categories :
1. Dietary Supplements
2. Ergogenic Aids
Dietary Supplements : Products intended to supplement the diet
that contain at least one dietary ingredient.
Ergogenic Aids : Ergogenic aids are substances, devices, or practices that enhance an individual’s energy use, production, or recovery.
Dascombe et al (2009) J. Sport 13, 274 - 80
Tian H.H et al.2009. SMJ
Tian H.H et al.2009. SMJ
1) Sports Nutrition and Elite Performance
2) Dietary Supplement vs. Ergogenic Aid
3) Current Issue
5) Pros and Cons Ergogenic Aid
4) Dosage and Performance
FOOD PRICE
Geyer et al. 2004
1) Sports Nutrition and Elite Performance
2) Dietary Supplement vs. Ergogenic Aid
3) Current and Future Issue
5) Pros and Cons Ergogenic Aid
4) Dosage and Performance
FOOD PRICE
Tokish et al 2004.AJSM
Creatine started 1992 as “ hot supplement” during Olympic Barcelona
Source from dietary : 1-2 gram / day Function as ATP-Cr buffer Enhance performance :
Short / High Intensity (1-7 minutes), Repeated
Sprint , Short Interval Recovery
Enhance Glycogen Storage
Recommendation intake :
5 gram per day
Research Study On Creatine vs. Sprint
Study on 17 soccer player by Mujiko et al 2000 to examine effect on creatine supplementation on specific soccer performance.
5 gram per day ( 4 times ) x 6
day
Result showed there is significant different between before and after Creatine supplementation
Side effect on :
Gain weight 1-2 kg
Increased cramping but little evidence
Difference form showed difference effect. However, study showed creatine monohydrate which CHO help increase muscle creatine muscle.
Most comment ergogenic aids among athletes
the form of coffee, tea, coke, chocolate, medication
Recommendation Intake : 5-6mg/body Improved:
Endurance performance (fat metabolism)
Alertness (central nervous system)
Study on different protocol on caffiene for endurance TT by Cox et al 2002
Caffien intake 6 mg/kg caffeine 1 h preexercise
(Precaf), 6 1 mg/kg caffeine every 20 min
(Durcaf), 2 5 ml/kg Coca-Cola between 100 and 120 min SS and during TT (Coke)
Placebo.
Hogervest et al 2002.SME
Study on effects g caffeine, before and during cycling exercise on physical and cognitive performance
24 cyclist with 24 g CHO with 100 mg caffeine
Result showed there is significant improment on cognitive and physical test
Skill Sports
Nervous Athletes Adaptation Sensitivity
Toxicity
Ingestion of alkalizing agents reported to have a positive effect on performance in short term, intense exercise
Most effective for effort 1- 7 minutes
Sodium bicarbonate induce gastrointestinal distress after
ingestion
Side effects of sodium citrate:
(0.5g/ kg BM) nausea; thirst; headache; an urgent defecate or diarrhea
(0.6g/kg BM) gastrointestinal discomfort; stomach cramps
• Study by Adam et al 2004 among swimmer • Doses 0.3 kg/ body •4 x 50 meter •Result show a significant different on pH level and speed
a collection of descriptions of plants put together for medicinal purposes
Claim to improve performance but the evidence is no clear
Example :
Ginseng –fatgiue, relieve pain and headaches
Codrycep – increase ATP ratio
Category Supplement Category Supplement
Group A
Supported for use in
specific situations in
sport.
Provided to AIS athletes
for evidence-based uses.
Sports drink
Group B
Deserving of further
research.
Considered for provision to
AIS athletes under a research
protocol.
B-alanine
Sports gel Beetroot juice / Nitrate
Sports confectionery Anti-oxidants C and E
Liquid meal Carnitine
Whey protein HMB
Sports bar Fish oils
Calcium supplement Quercetin
Iron supplement Probiotics for immune support
Probiotics Other polyphenols as anti-oxidants and
anti-inflammatories
Multivitamin/mineral
Vitamin D
Electrolyte
replacement
Caffeine
Creatine
Bicarbonate
Group C
No meaningful proof of
beneficial effects.
Not provided to AIS
athletes.
Ribose
Group D
Banned or at high risk of
contamination.
Should not be used by AIS
athletes.
Stimulants:
• Ephedrine
• Strychnine
• Sibutramine
• Methylhexanamine
• Other herbal stimulants
Coenzyme Q10
Vitamins outside A
use
Ginseng
Other herbals
(Cordyceps, Rhodiola
Rosea)
Glucosamine
Chromium picolinate Prohormones and hormone boosters:
• DHEA
• Androstenedione
• 19-norandrostenione/ol
• Other prohormones
• Tribulus terrestris and other
testosterone boosters
Oxygenated waters
MCT oils
ZMA
Inosine
Pyruvate
The rest - if you can't
find it anywhere, it
probably deserves to
Glycerol
Colostrum
1) Sports Nutrition and Elite Performance
3) Current and Future Issue
5) Pros and Cons Ergogenic Aid
4) Dosage and Performance
FOOD PRICE
2) Dietary Supplement vs. Ergogenic Aid
Is it safe? Is it legal?
Is it effective?
Questions to ask in considering the use of a particular supplement
Pros • Assistance to meet nutritional goals (indirect performance enhancement) • Direct performance enhancement •Placebo effect
Cons • Expense • Side Effect •Contamination •Redirection of resources
No acetyl glutamine Caffeine
http://www.ausport.gov.au/ais/nutrition/supplements/classification_test