Ergogenic Aids

Carbohydrate During Endurance Events CHO Fat Kcal Kcal/Liter O2 ___________ is limited (enough for about 2 hrs strenuous exercise) Fats burn in ___________ Supplementing CHO only effective for ___________

CHO Loading

CHO Intake-Competition ___________ immediately before activity ___________ before IMPAIRS performance due to increased insulin ___________of ___________(4-8%) per hour during race

Anabolic Steroids Synthetic hormone similar to ___________ that maximizes ___________ and minimizes ___________ effects

Side Effects of Steroids

Growth Hormone Natural stimulation of GH increases ___________ and mobilizes __________ Production of this hormone via ___________ has now made it more easily available Current studies suggest it ___________ LBM and decrease fat ___________ of overdosing not well characterized

Protein Supplementation RDA for protein = ___________ Recommended increase for muscle building purposes is ___________

Amino Acid Supplementation Some athletes supplement to ensure adequate intake of ___________ Amino acids have not been shown to increase ___________ BCAA ingestion may improve ___________

Creatine Supplementation Increases ___________ in muscle Effective in improving ___________ and ___________ Increases ___________ and possibly ___________

Vitamin/Mineral Supplements ___________ should ensure enough intake of vitamins/minerals Iron, calcium, and/or vit D supplements may be needed for ___________ ___________ may decrease free radical formation and subsequent muscle damage

Bicarbonate w Naturally part of body’s buffering system to maintain ___________ w Loading increases ___________ so that more ___________ can be cleared (delay fatigue) w Ingesting ___________ can increase performance in all-out exercise bouts between ___________ w Can cause ___________, ___________, and ___________

Blood Doping w Artificial increase in _______________________ w Improves endurance performance by increasing ________________________ w Increases ___________, ___________, and measurable ___________ . w Can cause ___________, ___________, and transfusion ___________

BICARBONATE AND BLOOD CONCENTRATIONS

VO2MAX AND FATIGUE AFTER BLOOD DOPING .

PERFORMANCE IMPROVEMENT AFTER BLOOD DOPING

Erythropoietin w Natural hormone produced by the kidneys to _____________________ w Can be cloned and administered to ________________________ w Increases ___________ and ___________ . w Can cause ___________ and ___________ due to increased blood viscosity

Oxygen Supplementation ___________ does not improve performance Does not aid ___________ Only helps ___________

Pyruvate Proposed effects are enhancing _________ and improving _______________ Provides ___________ for TCA cycle? Some studies show mild improvements in ___________ and ___________ in obese women with ___________ Commercial supplements are __________ Little is known about the effects at this ___________

Chromium w Essential trace mineral in foods that helps metabolize ___________, ___________, and ___________ w Often deficient in diets and lost via ___________ w Supplements thought to increase ___________ synthesis and ___________ incorporation in muscle and improve ___________ tolerance w Studies show ___________________________

Phosphate Loading is thought to increase ___________ levels throughout body, which then w Increase potential for ___________ _____and ___________ synthesis w Enhance ___________ release to the cells w Improve ___________ response to exercise and ___________ and endurance capacities Studies are ___________ on results of phosphate loading. ___________ risks are yet known.