14/10/2022
Ergogenic Aids and
Performance
Supplementation
JISSN/IOC Research & Recommendations
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What is covered?
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Overview of the current evidence for
Performance Supplements
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From the ISSN and IOC
How they work
Benefits
Application (doses recommended)
Examples
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How does this relate to
sports nutrition?
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As a sports nutritionist, you will be the go to
person to help your clients interpret the
information
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Consider
Does the theory make sense?
Is the supplement legal and safe?
Is there scientific evidence to support the
claims?
Nutritional Pyramid Model
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Supplements with Strong
Evidence
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Caffeine
Creatine
Beta-Alanine
Sodium Bicarb
Protein
Leucine
Nitrate
Sports drinks/CHO
Slide 3
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Nutritional Pyramid Model?
Matt White, 11/05/2022
14/10/2022
Caffeine
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How it works
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Antagonist of adenosine receptor - prevents
adensopine from binding which will delay
fatigue
increased endorphin release
Stimulates lipolysis which may spare glucose
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Caffeine
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Benefits
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Increase energy expenditure and promote
weight loss
Reduces the perception of exertion during
exercise (RPE)
Increases endorphin release
Improves neuromuscular function
Improved alertness
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Caffeine
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Application
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3-6 mg/kg of Body Mass
60 minutes prior to exercise
Lower dose (<3 mg/kg BM) before and during
in combination with CHO
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Caffeine
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Examples
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65Kg endurance cyclists
3-6x65 = 195-390 mg - 60 minutes before time
trial
3 mg/Kg - 60 minutes prior to exercise has
been shown to increase fat oxidation by 27%
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Creatine
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How it works
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Supplementation increases muscle creatine
stores, augmenting the rate of PCr resynthesis
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thereby enhancing short-term, high-intensity
exercise capacity and the ability to perform
repeated bouts of high-intensity effort.
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Creatine
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Benefit’s
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Increases body mass and/or muscle mass
during training
Enhance isometric strength
Enhances acute single or repeated high
performance bouts
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Creatine
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Application
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Loading phase: ~20 g/day for 5–7 days
Maintenance phase: 3–5 g/day
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Creatine
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Examples
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Body Composition looking to gain muscle
mass/strength
Team sports athlete looking to improve
repeated high intensity efforts
Endurance athletes?
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Beta-Alanine
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How it works
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Beta-alanine augments intracellular buffering
capacity, having potential beneficial effects on
sustained high-intensity exercise performance.
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A rate-limiting precursor to the endogenous
intracellular buffer, carnosine
Chronic, daily supplementation of Beta-alanine
increases skeletal
• muscle carnosine content
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Beta-Alanine
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Benefit’s
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Benefits shown in sustained high-intensity
exercise performance
Delays fatigue during repeated high intensity
exercise
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Beta-Alanine
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Application
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4-6g daily
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Divided over 4 doses
Over 28 days
Has been shown adding Beta-Alanine to
creatine improves performance over creatine
alone
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Beta-Alanine
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Examples
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ß-alanine supplementation can improve
performance in activities lasting 1-4 minutes
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Is it practical?
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Increasing the no. reps
Increasing training volume
Increasing lean body mass
Small doses 4x day
Tingles?
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Sodium Bicarb
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How it works
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During high intensity exercise, acid (H+) and
carbon dioxide (CO2) build up in the muscle
and blood.
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The bicarbonate system is the primary way
the body gets rid of the acidity and CO2 via
their conversion to bicarbonate before
removal in the lungs.
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Sodium bicarbonate is an effective way to
buffer acidity during high intensity exercise
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Sodium Bicarb
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Benefits
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Improvements in exercise capacity in events
like 400-800m run
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Improvements in intermittent running
performance
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Reduced RPE (in male team sport)
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Sodium Bicarb
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Application
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Bi-carb loading
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0.3g/Kg taken 60-90 mins prior to exercise
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Split doses taken over a time period of 30–180
min
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Serial loading 5g doses, 2x per day for 5 days
prior to an event
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Sodium Bicarb
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Examples
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Prior to events lasting 1-4 minutes
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400m-800m run
200m swimming
Cycling short distance (3km) time trials
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Protein
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How it works
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Enhances lean mass gains due to increased
provision of building blocks (amino acids) and
leucine as a trigger for a rise in muscle protein
synthesis and suppression of muscle protein
breakdown
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Protein
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Benefit’s
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Promotes lean body mass
Enhances fat mass loss
Promotes retention of lean mass
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Protein
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Examples
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30g taken around training to promote muscle
protein synthesis
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30g whey protein helping to meet daily
protein goals
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Important in an energy deficit
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Nitrate
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How it works
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Enhances nitric oxide bioavailability, playing
an important role in the modulation of
skeletal muscle function
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Nitrate augments exercise performance via
an enhanced function of type II muscle fibres
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Reduced ATP cost of muscle force production
Increased efficiency of mitochondrial respiration
Increased blood flow to the muscle
Decrease in blood flow to
VO2 heterogeneities.
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Nitrate
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Benefit’s
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Acute benefits are seen within 2-3 hours
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Improvements in exercise time to exhaustion and in
sport-specific TT performances
Enhance type II muscle fibre function
Prolonged intake >3 days
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Beneficial in well trained to improve performance
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Nitrate
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Application
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Acute performance benefits are generally
seen within 2–3 hours following an NO3 −
bolus of 5–9 mmol (310–560 mg)
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Prolonged periods of NO3 − intake (>3 days)
also appear beneficial to performance and
may be a positive strategy for highly
trained athletes, where performance
gains from NO3 supplementation appear
harder to obtain
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Nitrate
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Example
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500ml beetroot juice
2-3 hours pre-game
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2x 70ml concentrated beetroot juice
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Carbohydrates - Drinks/Gels
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How it works
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The main stores of carbohydrate (CHO) in the body are in the
form of glycogen, stored in the muscles and the liver which can
be broken down rapidly when needed as a source of energy.
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Given the important role of muscle and liver glycogen in
supporting energy production and performance in moderate- to
high-intensity exercise meeting daily carbohydrate requirements
should be a priority.
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CHO is the body's main fuel source when exercising at a
moderate to high intensity, and these stores in the body will be
used up rapidly.
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It will be important when fuelling for training sessions, games,
races and events lasting over 45 minutes, to have muscle and
liver glycogen stores ‘full’ to start, and replenish these stores as
the event continues.
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Carbohydrates - Drinks/Gels
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Benefit’s
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Replenish/spare muscle/liver glycogen stores
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Improve performance during prolonged
exercise (>1h)
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Increase time to exhaustion
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Carbohydrates - Drinks/Gels
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Application
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Under 45 minutes - mouth rinse
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1-2 hours - 30g/hour
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2-3 hours - 60g/hour
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3+ hours - 90g/hour*
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Multiple transportable CHO
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Carbohydrates - Drinks/Gels
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Example
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Team Sports
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General
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Game’s
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3-6g/Kg day - low-to-moderate training days
6-8g/Kg day - high intensity training or match
preparation days
30-50g/hour during high intensity training and
matches
• Gel/Drink
Recover
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1-4g/Kg in post match meals
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Carbohydrates - Drinks/Gels
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Example
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Endurance Events - Marathon - 3 hours
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Breakfast (3-4 hours before)
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100-200g to replenish the liver stores
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Low GI
Before start of race 15-30 mins
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20-30g
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Along with 90-180 ml water
During the race
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60-90g/hour
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Should be trialled during training
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Supplements - Possibly
effective/Limited evidence
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ATP
BCAA
Phosphatidic acid
L-Alanyl-L-Glutamate
Arachidonic acid
Citrulline
Essential amino acids (EAA)
HMB*
Nitrates*
Quercetin
Taurine
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Supplements Ineffective/No evidence
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Agmatine sulfate
Alpha-ketoglutarate
Arginine
Boron
Chromium
Conjugated linoleic acids (CLA)
D-Aspartic acid
Ecdysteroids
Fenugreek extract
Gamma oryzanol (Ferulic acid)
Glutamine
Growth-hormone releasing
peptides and
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Secretagogues
Isoflavones
Ornithine-alpha-ketoglutarate
Prohormones
Sulfo-polysaccharides
Tribulus terrestris
Vanadyl sulfate
Zinc-magnesium aspartate
Arginine
Carnitine
Glutamine
Inosine
Medium-chain triglycerides (MCT)
Ribose
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Summary
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Supplements can be effective to
enhance performance
Consider clients nutritional literacy
Consider the research and benefits of the
supplements for your clients
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Right supplement at the right time
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References
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Kerksick, C.M., Wilborn, C.D., Roberts, M.D. et al. ISSN exercise & sports nutrition
review update: research & recommendations. J Int Soc Sports Nutr 15, 38
(2018). https://doi.org/10.1186/s12970-018-0242-y
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Maughan, Ronald J et al. “IOC consensus statement: dietary supplements and
the high-performance athlete.” British journal of sports medicine vol. 52,7
(2018): 439-455. doi:10.1136/bjsports-2018-099027
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Jeukendrup A. A step towards personalized sports nutrition: carbohydrate
intake during exercise. Sports Med. 2014;44 Suppl 1(Suppl 1):S25-S33.
doi:10.1007/s40279-014-0148-z
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Burke LM, Hawley JA, Wong SH, Jeukendrup AE. Carbohydrates for training
and competition. J Sports Sci. 2011;29 Suppl 1:S17-27. doi:
10.1080/02640414.2011.585473. Epub 2011 Jun 9. PMID: 21660838.