Ergogenic Aid
substance or technique used to
improve performance
many are placebos
Categories of Ergogenic Aids
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Nutritional aids
Pharmacological aids
Physiological aids
Psychological aids
Mechanical or biomechanical aids
Alcohol
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Social drug, classified as a depressant,
use can elicit a paradoxical opposite
effect: stimulant
Performance Factor: mental strength,
decrease mental stress, e.g., archery
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Theory: although it is a depressant, may relieve the
stress and anxiety on motor control in precise sports.
Some contend increases self-confidence, improving
performance
Effectiveness: well controlled studies, mixed results.
Dart throwers improve at BAC of 0.02 (1 drink), but
impaired at 0.05 (~2 drinks).
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May impair if sport requires good reaction time, balance, and
eye/hand coordination e.g., tennis
athletes that consume in moderation 1-2 drinks have no
performance impairment, more does impair performance
Safety: moderation is key, excess can lead to death
Legal and ethical: use is specifically banned for
modern pentathlon. Use for sports in which anxiety
may interfere with performance is unethical (skating,
diving, ski jumping, etc.)
Recommendations: may improve some sports, but its
use is banned for those sports. Not recommended
Anabolic Phytosterols (Plant
Sterols)
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Classification and usage: dietary
supplements that may be classified as
nutritional ergogenic aid. Extracted from
various plants and vegetables.
Several of their derivatives are marketed
to strength-trained athletes. E.g., gamma
oryzanol, smilax, beta-sitosterol, and
ferulic acid.
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Other plant extracts, ginseng and yohimbine are also
marketed
dosage depends on packaging
Performance Factor: mechanical edge and physical
power. Used to increase muscle mass and decrease
body fat for enhanced strength and power, or for a
more aesthetic physical appearance in sports such
as body building
Theory: means of stimulating testosterone and GH
Effectiveness: no evidence they work. Animal studies
suggests that gamma oryzanol supplement may
suppress testosterone
Safety: many herbal products lack safety data. Some
preparations can cause health problems and
anaphylactic reactions and fatalities
Legal and Ethical Issues: supplementation is both
illegal and unethical
Recommendations: not recommended as an aid. No
scientific evidence to support use and may have
adverse health effects
Anabolic/Androgenic Steroids
(AAS)
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Classification and usage:
Pharmocological. Prescription drugs
designed to mimic the effects of
testosterone, the natural male sex
hormone.
Anabolic: growth and development of
many body tissues
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Androgenic: growth and development of male
secondary sex characteristics, such as facial
hair
can be taken orally or injected. Normal
therapeutic dose is 5-10 mg/day of oral
compounds, many athletes take up to 300
mg/day.
Some take steroids as “staking” use of two or
more steroids at once, others cycle
Sports Performance Cycle: mechanical edge
and power. Studied to increase power and
muscle mass. May effect mental processes,
increasing aggressive behavior
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Theory: may influence both physiological and
psychological processes associated with
performance.
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AAS influence the cell nucleus to enhance muscle
protein formation. AAS may help prevent the
breakdown of muscle tissue, possibly leading
towards a more rapid recovery from an intense
workout.
Effectiveness: Use of AAS in conjunction with
diet and strength training work will result in
increases in lean muscle mass and strength.
The effect of AAS on actual performance has
not been studied
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Safety: use might elicit adverse effects ranging from
changes in cosmetic appearance, such as acne, to
life-threatening disorders such as heart disease.
Additionally, black market sources of AAS might
contain preparations of unknown quality and
composition. May impair liver function (oral are
metabolized by the liver)
Legal and Ethical Issues: one of the most abused
drugs in sports competition. Use is prohibited, is
possible to test positive if eat meat that was injected
with AAS to promote growth.
Recommendations: research supports effectiveness
of AAS, not recommended because it is illegal,
unethical, and may increase health risks
Creatine
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Classification and usage: classified as a
physiological ergogenic, but some regard
it as a nutritional ergogenic aid.
Is an amine, a natural dietary constituent
present in small amounts in animal foods.
But it also may be synthesized by the liver
and kidney from several amino acids
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most studies use doses of 20-30 gm/day, consumed
in 4-5 doses throughout the day, for 5-7 days.
most common form used is creatine monohydrate
powder
Sports Performance Factor: physical power and
mechanical edge. used in attempts to increase high
power and speed in sports that derive energy
primarily from the ATP-PC energy system. Also been
studied in relation to increased body mass
Theory: normal dietary requirement and
endogenously synthesized creatine approximates 2
gm, amount adequate for generating normal
intramuscular creatine phosphate (CP).
Supplementation could increase whole body creatine
pool, theoretically facilitating the generation of CP.
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Effectiveness: Oral supplementation of 20-30
gm/day for 5-7 days significantly increased
intramusclular concentrations of both free
creatine and CP during rest and recovery
after intense exercise. However, some
subjects were non-responders
Vegetarians (limited dietary creatine) may
benefit the most
consuming with glucose may enhance the
uptake
Consistent findings is increased body mass.
(.9-2.2 kg). increase is not necessarily lean
tissue, probably water bound to the creatine,
decreased urine output (fluid retention)
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Safety: pose no actual health risks yet, but
because of filtration by the kidneys, possible to
have kidney damage, possible death. Leads to
muscle cramping, due to increased water
content in muscle, diluting the electrolyte levels
Legal and Ethical: currently legal for use, may be
unethical and in the future, illegal.
Recommendations: may be an effective sports
ergogenic for specific exercise tasks depending
on the ATP-PC energy system
Carbohydrate Loading
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Recommended for a major endurance
competition (42.2 km marathon, 100-mile
bike, 2 or 3 day soccer tournament)
Supercompensation of glycogen stores
Traditional method can be very difficult to
stomach
Modified method is easier to handle
Traditional Method
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Day 1: moderately long bout of exercise
(not exhaustive) glycogen depletes
Day 2, 3, & 4: Low CHO intake (deplete
CHO), (high protein and fat) tapering
exercise
Day 5, 6, & 7: High CHO, tapering
exercise or rest (6 & 7)
Day 8: Competition
Modified Method
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Day 1: moderately long bout of exercise
(deplete glycogen)
Day 2, 3, & 4: Mixed diet, moderate CHO
intake, tapering exercise
Day 5, 6, & 7: High CHO diet, tapering or
rest (6 & 7)
Day 8: Competition
Ephedrine
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Classification and Usage: pharmacological
sports ergogenic, sypmathomimetic drug,
mimics the effects of natural epi and
norepi
Rx: asthmatic and cold or cough
medications, herbal teas (Ma Huang), and
dietary supplements marketed for weight
loss
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Sports Performance Factor: Mental
strength and physical power, sports that
use any of the energy systems
Theory: By activating the sympathetic
response, enhance contractility, increase
Q and blood glucose levels. Enhance all
performance, especially aerobic activity
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Effectiveness: limited research, no support
for use as an ergogenic aid
Safety: Side effects include headache,
nervousness, GI distress, seizures,
psychoses (death as well)
Legal Ethical Aspects: Prohibited by IOC,
many organizations do not check for use.
Can be difficult for those with asthma.
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Recommendations: not recommended
because there is no research to support
their effectiveness and it may be
associated with severe health risks
Diet Pills without Ephedra
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Classification and Usage: pharmacologic,
various types of stimulant in different
“brands”
Theory: Increase metabolic rate, burn
more calories and lose weight
Effectiveness: may be effective, depends
on the stimulant used.
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Safety: Depends on the stimulant, most
use caffeine and another
sympathomimetic.
Legal and Ethical Aspects: Legal, not
ethical if the specific stimulants are
banned.
Recommendations: The amount of weight
lost depends on caloric intake and caloric
expenditure. Better, healthier ways to lose
weight.
Caffeine (Trimethylxanthine)
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Classification: Pharmacological &
Nutritional
Theory: CNS stimulant → psychological
arousal. Primary theory is enhanced
release of FFA, sparing glycogen.
Stimulate the release of Ca2+ in muscle
cells →PCr system. Effectiveness: 100
years of research: effective across all
energy systems
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Safety: Safe in legal amounts: 100-300 mg
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Research varies 3-15 mg/kg BW
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Legal/Ethical: Legal, but classified as a
stimulant. IOC allows 12 mcg/ml urine,
need ~800 mg for illegal levels
Recommendations: Effective and safe
ergogenic. Some recommend lowering
legal level in urine
Use: 5 mg/kg BW, pills may be better than
coffee (2-3 cups) for source. Abstain from
caffeine for 2-3 days prior
Nictric Oxide
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Classification: Physiologic or
pharmacologic
Theory: All types of NOS produce NO from
arginine with the aid of molecular oxygen
and NADPH.
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NO diffuses freely across cell membranes.
There are so many other molecules with
which it can interact, that it is quickly
consumed close to where it is synthesized.
NO relaxes the smooth muscle in the walls
of the arterioles. At each systole, the
endothelial cells that line the blood vessels
release a puff of NO.
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This diffuses into the underlying smooth muscle
cells causing them to relax and thus permit the
surge of blood to pass through easily.
Mice whose genes for the NO synthase found in
endothelial cells (eNOS) has been "knocked out"
suffer from hypertension.
The erection of the penis during sexual
excitation is mediated by NO released from
nerve endings close to the blood vessels of the
penis.
Relaxation of these vessels causes blood to pool
in the blood sinuses producing an erection.
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Bodybuilders take it b/c increased blood
flow will serve to deliver more nutrients to
muscles
And, NO acts to reduce inflammation
Safety: inhibiting NOS decreases tumor
grow growth, not sure if it is absorbed from
the gut
Legal/Ethical: ???
Recommendations: Wait for more data