1. Ergogenic Aids

2. 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 ___________

3. CHO Loading

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

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

6. Side Effects of Steroids

7. 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

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

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

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

11. 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

12. 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 ___________

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

14. BICARBONATE AND BLOOD CONCENTRATIONS

15. VO2MAX AND FATIGUE AFTER BLOOD DOPING.

16. PERFORMANCE IMPROVEMENT AFTER BLOOD DOPING

17. 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

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

19. 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 ___________

20. 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 ___________________________

21. 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.