Nutraceuticals and food supplements Dr Alaa El Haddad 2014 10/2014 October 6 University Faculty of Pharmacy Ergogenic Aids Nutraceuticals and food supplements Dr Alaa El Haddad 10/2018

Ergogenic Aids Ergogenic “tending to increase work” - a technique or substance used for the purpose of enhancing athletic performance. Ergogenic aids have been classified as nutritional, pharmacologic, physiologic, or psychologic. Types of Ergogenic Aids 1- Mechanical (Running shoes, equipment innovations, artificial turf, etc.) 2-Pharmacological Erythropoietin, b-blockers, growth hormone, Anabolic- androgenic steroids, caffeine, amphetamines, etc. 3- Physiological (Blood doping, saline infusion, warm-up, clothing, etc.) 4- Psychological (Hypnosis, psychotheraphy, imagery, etc). 5- Nutritional : A. Metabolic fuels: carbohydrate, protein, fat, caffeine, amino acids, etc. B. Limiting cellular components: creatine, carnitine, vitamins, etc. C. Anabolic or stimulatory substances: protein, chromium, vanadium, dichloroacetate, ephedrine, Anabolic- androgenic steroids, caffeine, etc. D. Anti Catabolic: antioxidants, hydroxymethylbutarate (HMB), etc. Dr Alaa El Haddad

Ergogenic Aids It range from use of accepted techniques such as carbohydrate loading to illegal and unsafe approaches such as anabolic-androgenic steroid use. Safe ergogenic dietary supplements Protien, vitamins, minerals or herbs that are taken by mouth and don’t also contain controlled substances can be labeled a “supplement.” Other ergogenic aids that are recognized as safe by FDA. Dr Alaa El Haddad

Ergogenic Aids- Proteins Proteins are essential legal macronutrient (linked amino acids) that occur naturally in foods. Pre-digested protein (amino acids) will be absorbed better. Claims of Protein supplementation: Improved muscle growth, muscle mass, strength and function. Increased weight gain. Potential side effects: High protein intake may reduced intake of carbohydrates, vitamins, minerals, fiber, and phytochemicals possibly affecting performance. Individuals with kidney disease should avoid high protein diets. Dehydration and increased calcium excretion. Dr Alaa El Haddad

Ergogenic Aids- Proteins Types of Protein: Whey protein: fast absorbing, support lean muscle, great post-workout. Hydrolyzed whey: digested and absorbed faster than whey. Whey isolate: low fat, low carb. Soy protein: low fat, low cholesterol, and vegetarian source. Egg protein: high quality lactose-free source (toned physique). Micellar casein: slow digesting great before bed. Dr Alaa El Haddad

Ergogenic Aids- Proteins This chart compares chicken breast, to a whey protein and an amino acid supplements. This clearly shows that not only is there less protein in a recommended serving of amino acids supplements and whey protein, but they are also a lot less cost-effective.

Ergogenic Aids- HMB Hydroxymethylbutyrate is not essential amino acid found naturally in the body. It is derived in the breakdown of leucine amino acid. It found in some foods such as citrus fruit and catfish The function of HMB is to limit protein breakdown during activity. Increased muscle mass, strength and enhancement of physical activity. The supplement (3 g) is generally considered safe. However, in large doses, it can be harmful to the kidneys. Is a legal substance. There does not appear to be any side effects with short tem utilization of HMB. Dr Alaa El Haddad

Conjugated linoleic acid (CLA) Ergogenic Aids- Conjugated linoleic acid (CLA) CLA is a type of fat that athletes take to reduce muscle damage and increase lean body mass after exercise. The supplement is especially popular with bodybuilders, who use it to enhance recovery. A review of six researches in Nutrients journal concluded that taking CLA supplements reducing body fat. CLA can cause side effects, including upset stomach, nausea, and fatigue.

Ergogenic Aids- Carnitine Carnitine transports long-chain fatty acids into the mitochondria allows them to be burned for energy. The body’s liver and kidneys naturally produce lysine and methionine, amino acids that break down into carnitine. Carnitine hasn’t yet been scientifically proven to enhance athletic performance. Carnitine (more than 3 g per day) can cause side effects like nausea, vomiting, stomach cramping, and diarrhea.

Ergogenic Aids- Chromium Chromium is a trace mineral, but it’s essential to daily body functioning. The mineral is said to increase lean muscle mass, burn fat, and enhance a person’s energy levels. Drugstores often sell the mineral as chromium picolinate. Taking too much chromium can be harmful because it’s associated with damaging DNA and healthy fats.

Ergogenic Aids- Creatine Naturally occurring compound produced by body, derived from amino acids, found in meat and fish. It is a legal substance, not banned by sports governing bodies. Muscles use creatine to release energy, which enhances lean muscle mass and increases muscle energy. Claims include: Increase lean body mass Increase maximal energy production/performance (short duration high intensity exercises – example sprints) Delayed fatigue in workouts and improved recovery after workouts. Potential side effects: Increased body weight (water weight). Gastrointestinal upset, Diarrhea, Nausea. Muscle cramping and strains. Dehydration, Possible kidney effects/overload. Dr Alaa El Haddad