Basic Weight Training Ergogenic Aids: Drugs and Supplements Chapter 13

The most important thing about motivation is goal setting The most important thing about motivation is goal setting. You should always have a goal. — Francie Larrieu Smith

Ergogenic Aids Substances or techniques used to enhance performance. Substances taken to: Enhance muscle hypertrophy Speed recovery and prevent effects of overtraining Increase training intensity and aggressiveness Control body fat, water, and appetite

Popular Ergogenic Aids Substance Supposed Effects Actual Effects Some Side Effects Adrenal androgens: DHEA, andro-stenedione  testosterone, muscle mass, strength;  body fat  testosterone, muscle mass, strength;  body fat in older adults  testosterone, sperm count, testicular atrophy, breast devel. in men, masculine effects in women and kids Amino acids & Protein  muscle mass No effects if protein intake adequate; timing may be important Minimal side effects. Daily protein requirement = 0.8 to 1.5 gram per kg bodyweight Anabolic steroids  muscle mass, strength, power, aggressiveness, endurance  strength, power, lean mass, aggressiveness Gonadal suppression, acne, heart disease, cancer, breast development

Popular Ergogenic Aids (cont.) Substance Supposed Effects Actual Effects Some Side Effects Chromium picolinate  lean mass, fat No effects on lean mass or fat; may improve insulin resistance Moderate doses appear safe; long term effects unknown Creatine monohydrate  muscle creatine phosphate, mass, high intensity exercise capacity  muscle creatine phosphate, mass, some types of high intensity exercise capacity Minimal side effects; anecdotal reports of muscle cramping and kidney problem (not confirmed by research) Ephedra (often combined with caffeine or other stimulants)  fat, appetite;  training intensity, exercise capacity, metabolic rate temperature regulation capacity,  arrhythmias, insomnia, nervousness, risk of cardiac arrest

Popular Ergogenic Aids (cont.) Substance Supposed Effects Actual Effects Some Side Effects Ginseng  immunity & endurance; physical & emotional stress No effect on performance; may reduce the risk and severity of common cold No serious side effects in normal doses Growth hormone  muscle mass, strength, power;  fat  muscle mass, strength;  fat Diabetes, acromegally, enlarged heart; may promote cancer HMB (beta-hydroxy-beta-methylbutyrate  strength & muscle mass;  fat Some studies found  strength & muscle mass;  fat No reported side effects; long-term effects unknown

Anabolic-Androgenic Steroids Drugs similar to naturally produced testosterone. Stimulate protein synthesis, prevent protein breakdown, increase aggressiveness, improve strength and power, may increase endurance by increasing power output. Work best at higher doses (> 400 mg testosterone per week). Side effects increase at higher doses. Popular among bodybuilders, weightlifters, powerlifters, football players, and track and field athletes. Banned for use in most amateur and professional sports.

History Anabolic-Androgenic Steroids Used experimentally by German army, WWII Wide-spread use by athletes began in 1960s 1983 Pan-Am Games: 19 athletes tested positive; many other athletes withdrew from competition 1988: Ben Johnson tests positive at Olympics 1990: Anabolic Steroid Control Act classified steroids as Schedule III substance 1991: Some experts attribute Lyle Alzedo’s death to steroids 2000: World Anti-Doping Agency founded

How Steroids Work in the Body Increase the size and perhaps the number of muscle cells Increase satellite cells that can be converted to new muscle cells Improved calcium release: increases muscle power Increased androgen receptor activity: greater capacity for protein synthesis Anticatabolic effect: block protein breakdown Increase release of growth hormone and insulin-like growth factor (IGF-1) Increases aggressiveness: train harder

Health Risks of Anabolic Steroids Liver toxicity (orals)  Cardiac arrhythmias  Resting blood pressure  Coronary artery disease ?  Risk of heart failure ?  Promotion of prostate cancer?  AIDs from sharing needles  Acne  Blood sugar ?  Abnormal bleeding and blood clotting?  Swelling and water retention  Aggressiveness  Masculinization in women and children  High density lipoproteins (good cholesterol)  Sperm count  Blood testosterone levels  Fertility  Growth in children Expensive and many counterfeits Illegal without prescription

Growth Hormone (GH) and IGF-1 Promote protein synthesis and reduces body fat GH triggers IGF-1 activity, which stimulates muscle growth and protein synthesis GH and IGF-1 work best together May promote pre-existing cancer Increases insulin resistance Can cause carpal and tarsal tunnel syndrome and joint pain Expensive and many counterfeits Illegal without prescription

Dehydroepiandrosterone (DHEA) and Androstenedione (Andro) Called “pro-hormones.” Both are produced naturally by the adrenal glands. Partly converted to testosterone and estrogens. Andro classified as anabolic steroid in 2005. Most studies found no effects on athletic performance, except in very high doses. Side effects similar to those of anabolic steroids when taken in high doses. Few side effects or beneficial effects when taken in low doses.

Other Anabolic Drugs and Supplements Insulin: increases protein synthesis. Can cause insulin shock and create autoimmune response. Clenbuterol: anti-asthma drug that increases protein synthesis. Causes heart failure in horses. Myostatin blockers: Myostatin is a chemical in muscle that inhibits protein synthesis. Commericially available myostatin blockers don’t inhibit the myostatin gene or promote muscle growth. Human chorionic gonadotropin, periactin, conjugated linoleic acid vanadyl sulfate, and organ extracts have no proven effects on protein synthesis.

Supplements that Speed Recovery Creatine monohydrate  Muscle creatine phosphate (important chemical for energy and cell work) by 20% May promote carbohydrate metabolism in the cells Probably increases muscle mass and strength by allowing more intense training After several weeks, low doses (2 to 5 grams per day) just as effective as including loading phase (5 days of 20 grams per day) Minimal side effects reported in scientific studies Anecdotal reports of side effects: muscle and gastrointestinal cramping and dehydration (not shown in any studies) Hydroxy-beta-methylbutyrate (HMB; lysine metabolite) Several studies found that HMB increases muscle mass and strength Combining HMB and creatine monohydrate have additive effects on muscle mass and strength

Stimulants Amphetamines: Prevent fatigue and increases strength and aggressiveness Highly addictive, cause arrhythmias, paranoia, hallucinations, compulsive behavior, restlessness, and irritability Caffeine: Increase strength, power, and endurance May increase risk of arrhythmias and insomnia and is addictive; no longer banned in Olympic sports Cocaine: Increases strength and power Highly addictive, causes arrhythmias, severe psychological disturbances, and may trigger cardiac arrest GHB (date rape drug): Does not improve athletic performance. Dangerous and highly addictive. Modafinil (Provigil): minor stimulant that increases concentration and endurance capacity. Recently banned in Olympic sports

Weight Loss Supplements and Drugs Appetite-suppressing drugs Sibutramine, ephedra, ephedrine, amphetamines, modafinil High protein meals suppress hunger Thermogenic drugs: speed metabolic rate (rate of calorie use) Thyroid hormone, ephedra, ephedrine, amphetamines, dinitrophenol. All can have serious and even deadly side effects Nutrient blocking agents Orlistat (Xenical): blocks fat absorption. Mild but unpleasant side effects Chitosan: reportedly blocks carbohydrate absorption. Studies found it ineffective.

Basic Weight Training Ergogenic Aids: Drugs and Supplements Chapter 13