Ergogenic Aids

1. Ergogenic Aids

2. What is an Ergogenic aid? • Use of any item to improve physical work capacity or athletic performance • Different Types: 1. Pharmacological 2. Mechanical 3. Nutritional 4. Psychological 5. Physical (McArdle et al, 2010. Exercise Physiology, 7th ed. Chapter 23)

3. History of Use: • Physicians encouraged Roman & Greek athletes to eat raw meat before competitions  enhance “animal competitiveness” • Olympics 1908: athletes drank brandy to improve performance • From 1970’s: Eat high Carb diet  decrease/slow muscle fatigue

4. 1. Pharmacological Aids (Doping) • Anabolic Steroids: • Increase testosterone levels = increase muscle growth from anabolic tissue  stimulates protein synthesis • 6-12 week cycles • Dosage exceeds recommended levels by 40x

5. Legitimate use: osteoporosis, muscle-wasting diseases, HIV, cancers • Bad effects: - Damage muscle connective tissue- CV problems: Increase risk of stroke/ MI- Tumours: esp. kidney & liver

6. Human Growth Hormone (hGH) • A.K.A. Somatotropin • Formed in pituitary gland  stimulates bone & cartilage growth • Fat burning properties  Decrease fat mass & Increase Lean Body Mass

7. Amphetamines (“Speed”) • Affects CNS function: Increases epinephrine & norepinephrine (adrenaline) = HR Cardiac output Breathing rate Metabolism & Blood Glucose Alertness

8. Dangers:- Addiction- Headache- Tremors- Dizziness, fever, agitation, confusion- Predisposes individuals to CV disease

9. Caffeine • Coffee, Coke, Redbull • ±2.5 cups coffee 1 hour before exercise = can prolong strenuous exercise session  at SUBMAXIMUM (not at maximum)

10. Beneficial in high intensity, short duration exercise • Can increase muscular strength & power in prolonged exercise • Can increase cognitive performance & alertness

11. BUT:- depends on diet, caffeine sensitivity (tolerance)  has little effect when consumed regularly • Athletes: Remove caffeine 4 – 6 days before competition to maximise effects

12. Warnings: • Caffeinism: headaches, restlessness, insomnia, nervous, irritable, premature ventricular contractions • Generally not a health risk but overdose (>10g) can be lethal

13. Non – Pharmacological Approaches: Red Blood Cell Re-infusion (Blood Doping) • To improve aerobic capacity (VO2max) & endurance • How it works: • Withdraw 1 – 4 units of blood  infuse with added haemoglobin and extra RBC’s  freeze for 6 -8 weeks • 1 – 7 days before competition = re-infuse back into body

14. Increases RBC’s + haemoglobin from 8% to 20% • Can re-infuse own blood or compatible donors blood • Theoretically: blood volume = larger cardiac output • RBC’s = O2 = enhanced O2 delivery to active muscles

15. BUT: Can increase blood thickness = CO • Can result in anaemia • Infection rate is high

16. Erythropoietin (EPO’s) • Exogenous approach to blood re-infusion • Increase O2 carrying capacity: inject EPO‘s instead of blood transfusion • EPO = hormone produced by kidneys  Regulates RBC production • More EPO hormone = more RBC produced

17. Was initially used for patients with anaemia • Cant be detected in urine  use haematic threshold: cut off is 50% for men & 47% for women • -ve effects: MI, Stroke, Pulmonary edema

18. Psychological Aids • Warm – up rituals: Stretching & pre-competition protocols  enter competition with no fear of being injured • Relaxation Techniques: Deep breathing, meditation, yoga • Cheering: Home ground advantage = better mood & mental state • Music: Calm pre-game jitters or “pump up” athlete

19. Nutritional Aids • Carbo- loading Principle (Supercompensation): Carb intake = delays fatigue  prolongs exercise ( glycogen stores in body) • But only applicable to intense aerobic activities >60mins • Less than 60 mins = normal carb intake

20. Stage 1: Depletion- Exhausting exercise to deplete muscle glycogen stores in muscles- Low carb intake, High protein intake • Stage 2: Carb Loading- High Carb intake, Normal protein intake • Competition Day: High Carb pre-competion meal 3 hours before

21. Negative Aspects of high carb diet:1. Water retention – makes athlete feel heavy & uncomfortable2. Chronic high carb diet – Increases blood cholesterol 3. Mineral and Vitamin deficiencies

22. Creatine: • Helps to re-synthesize ATP to help bring about muscle actions • Benefits: (especially in high intensity activities)1. Improves performance in muscular strength & power2. Helps short bursts of muscular endurance 3. Provides for greater muscle overload to enhance training effectiveness

23. No serious adverse effects for up to 4 years  limited info on long - term risks & aging • Associated with muscle cramps in competitions (from increased water retention) • Kidney problems = avoid creatine worsens the problem

24. Stop using caffeine  cancels out the effects of creatine • Carbo – loading & Creatine: Sugar (carbs) in soft drinks = increase uptake and storage of creatinein muscle

25. Mechanical Aids • Altitude training (live high, train low) • HR monitors • Weighted vests • Fabrics (absorb sweat etc) • Specially designed footwear (running shoes) • Swimming caps & costumes (nylon – water resistant material)

26. Physical Aids • Shaving legs  more streamline & less resistance • Sports massages  reduce muscle spasms/ cramps • Ice baths for marathon runners? • Strapping joints (rigid and k-tape)

27. Revision Questions • 1. What is an Ergogenic Aid? • 2. What are the types of aids? • 3. What are anabolic steroids & what bad effects do they have? • 4. How does “speed” affect the body and what dangers does it have? • 5. Discuss the advantages and disadvantages of using caffeine as an ergogenic aid • 6. Explain what is meant by blood doping

28. Revision Questions • 7. Explain the use of EPO’s • 8. Discuss the different types of psychological aids • 9. Describe the different stages of nutritional aids • 10. What are the pro’s and cons to a high carb diet? • 11. How does creatine benefit and affect performance? • 12. What are mechanical aids? • 13. What are physical aids?