Ergogenic aids

Learning Aim number 4 Understand the effects and implications of using ergogenic aids for exercise and sports performance

Learning outcomes All learners will be able to identify the relationship between ergogenic aids and sports performance. Most learners will be able state why the ergogenic aids have specific outcomes in aerobic and anaerobic performance. Some learners will be able to explain the relationship between ergogenic aids and an/aerobic sports performance making reference to physiological changes in the body.

Ergogenic Aids In order to understand what this lesson is going to be about we first need to define and describe what an ergogenic aid is. An ergogenic aid is a performance enhancing device or substance. So what does this include? Can include legal modes of performance enhancement (such as using a heart rate monitor for optimum training) as well as illegal aids such as anabolic steroids or human growth hormone.

What groups can ergogenic aids be put into?

Types of Supplements/Drugs They include: Creatine Protein Carbo Loading Glutamine Caffeine Sodium Bicarbinate HMB Anabolic steroids Growth Hormone Insulin Blood Doping rhEPO

So…..What do they do? Creatine – Strength/power Protein – strength/power/endurance (preserves glycogen source) Caffeine – strength/power endurance Carbohydrate Loading - endurance Glutamine – recovery HMB – power/strength Sodium Bicarbonate – buffers lactate Anabolic steroids – Muscle Recovery Growth Hormone – Muscle Mass Insulin – encourages glycogen storage and promotes muscle growth Blood Doping – Endurance training rhEPO – Endurance Training

Creatine This is a substance found naturally in the body. It forms part of the molecule (energy source) used in the first energy system (Creatine Phosphate System / CP system). Creatine is said to decrease recovery period for athletes. This is because more creatine is readily available to join to the phosphate ions and then the CP system can function once again. Meaning that there is another spurt of energy available for Power or Speed training.

Continued….. Usually said to be taken during periods of high intensity training. Taken approximately 1 hour before a training session with Carbohydrate as this improves uptake and ingestion. E.g. Caffeine free Lucozade Not to be taken with Caffeine as this nulls the effect. Needs to be taken with lot so water as it causes dehydration

Protein Protein is broken down into amino acids which is used by the body. Muscles are Protein….. Therefore the belief is that the more protein you eat the greater the muscle mass. HOWEVER Research shows that “But Don't Strength Athletes Need More Protein To Build Muscle? Research hasn't shown this. In fact most strength athletes get far more protein than is necessary to promote muscle synthesis. The current protein recommendations for optimal muscle building in a strength athlete is gm protein per kg of body weight. For a athlete weighing 90 kg (200 pounds) that is a total of grams of protein a day [about 3 small chicken breasts]. There is no scientific evidence that more than 2.0 grams of protein per kg of body weight has any additional benefit in muscle strength or size “ (Quinn, 2009)

Continued…. E.G of food to be eaten Food, Amount, Protein Fish, 3 oz, 21 grams Chicken, 3 oz, 21 grams Turkey, 3 oz, 21 grams Meat, 3 oz, 21 grams Milk, 8 oz, 8 grams Tofu, 3 oz, 15 grams Yogurt, 8 oz, 8 grams Cheese, 3 oz, 21 grams Peanut butter, 2 tbsp, 8 grams Eggs, 2 large, 13 grams Risk of High Protein Diet Increased risk of certain cancers Increased calcium excretion and increased risk of osteoporosis Reduced intake of vitamins, minerals, fiber and phytochemicals

Caffeine Recently been classed as a Legal drug! Glycogen sparing effect which promotes lipase enzyme to break down fatty acids and use this as an energy source. This means that there is Glycogen available at the end of the event. Timing of taking caffeine is really crucial. If you take it too early then you will crash before the event and if you take it too late then it will have no effect during the event. Studies on cyclist receiving placebos showed that the group taken caffeine tablets out performed the group taking non-caffeine tablets.

Carbo-Loading This is done to increase the glycogen stores in the muscles for endurance athletes. Usually a 7-day period. Days 1-4 involve high intensity training with low carbohydrate intake. Deplete the stores. Days 5-7 involve low intensity training with high carbohydrate intake. Muscles overcompensate and replace stores and carry extra.

Glutamine Research conducted by Reflex nutrition shows that: “The amino acid, Glutamine, has become more prominent as new studies reveal its unique contribution to protein synthesis (muscle growth), anti-proteolytic (prevents muscle tissue breakdown) functions and growth hormone elevating effects. It also helps to maintain proper function of the immune system and optimum cell hydration and volume “ Training Days: Take an hour prior to exercise, one immediately after exercise and one before bedtime Inconclusive evidence which is probably due to Reflex wanting to sell their product!

HMB HMB (beta hydroxy-beta-methylbutyrate) is a metabolite of the essential amino acid leucineamino acid It is fundamentally said to minimise muscle breakdown and therefore minimise muscle damage. A report study on Iowa Football squad suggested that HMB helped retain muscle protein after strenuous exercise. Research on Livestock also suggests that the protein to fat ratio is increased meaning they become leaner and stronger.

Sodium Bicarbinate Used to buffer lactic acid. This has to do with PH. What is lactic acid? Acidic or Alkaline? What is sodium bicarbinate? Acidic or Alkaline? What does acidity do to the muscle function and efficiency? Can you now see the benefit of taking NaHCO3? Drawbacks: you need to practice taking in small amounts during training as it has been known that athletes loose control of their bowels if taken when they are not used to it.

Anabolic Steroids Enables you to train longer at a higher intensity. You need to train with the steriods or there is no increase in muscle growth, strength and endurance.

Insulin Insulin decrease blood glucose and converts it into muscle glycogen. Therefore if you have diabetes you are unable to convert this glucose to muscle glycogen due to insulin not being released. This means that they need to avoid ‘sweet’ foods. This means that performance may be increased due to the person being able to convert more glucose into muscle glycogen … meaning that it is readily available in larger amounts during exercise.

Continued….. The timings of taking insulin would be imperative as well …. This is because …. After eating 1) Normal glucose levels in the blood 2) Eat = increase in blood glucose levels 3) Causes an insulin release 4) Which results in blood glucose lowering below normal levels 5)Eventually normalizes

Blood Doping An athlete draws approximately 1 pint of blood and stores this blood in a blood bank. They then put this blood back into their body to increase the red blood cell count. Why would they do this? Why is this often seen in Cycling?

RhEPO This is taken to help increase the red blood cell count in the body. Once again this is often seen in Cyclists, Why? It is very dangerous as the increase of red blood cells means that the blood becomes more viscous. Viscous (thick) blood means that the heart as to pump even harder due to the resistance of the blood travelling through the blood vessels. This causes high blood pressure. When the athlete stops training the heart cannot cope with the viscousity of the blood and the result is a heart attack

Altitude Training Recap From our previous lessons it is clear that training at altitude will have short term effects on the body however living at altitude has significant long term effects. What are they?

So how would this benefit the athlete in both aerobic and anaerobic training / performance? Creatine – Strength/power Protein – strength/power/endurance (preserves glycogen source) Caffeine – strength/power endurance Carbohydrate Loading - endurance Glutamine – recovery HMB – power/strength Sodium Bicarbonate – buffers lactate Aerobic or Anaerobic? Why?

So how would this benefit the athlete in both aerobic and anaerobic training / performance? Anabolic steroids – Muscle Recovery Growth Hormone – Muscle Mass Insulin - Blood Doping – Endurance training rhEPO – Endurance Training Altitude Training – Endurance training Aerobic or Anaerobic? Why?

IOC Banned Aids Building Muscle mass: Anabolic steroids Human Growth hormone Insulin Increasing oxygen in tissue: Erythropoietin Blood doping Pain relief: Narcotics Stimulants: Amphetamines (therefore can’t take lemsip) Relaxation: Beta blockers Weight reduction: Diuretics

Reference: Collman, J.P., Natually Dangerous as cited on 19 th May 2009 on Quinn, E. (2009) as cited on hProteinDiet.htm hProteinDiet.htm Reflex (2009) as cited on nutrition.com/en/energy-endurance/glut/lglutamine.phphttp:// nutrition.com/en/energy-endurance/glut/lglutamine.php