Transcript Basic Weight Training Getting Started: The Basics

Basic Weight Training
Ergogenic Aids: Drugs and
Supplements
Chapter 13
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The most important
thing about motivation is
goal setting. You should
always have a goal.
— Francie Larrieu Smith
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Ergogenic Aids
• Substances or techniques used to
enhance performance. Substances
taken to:
– Enhance muscle hypertrophy
– Speed recovery and prevent effects of
overtraining
– Increase training intensity and
aggressiveness
– Control body fat, water, and appetite
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Popular Ergogenic Aids
Substance
Supposed Effects
Actual Effects
Some Side Effects
Adrenal
androgens:
DHEA,
androstenedione
 testosterone,
muscle mass,
strength;  body
fat
 testosterone,
muscle mass,
strength;  body fat
in older adults
 testosterone,
sperm count,
testicular atrophy,
breast devel. in
men, masculine
effects in women
and kids
Amino acids
& Protein
 muscle mass
No effects if protein
intake adequate;
timing may be
important
Minimal side
effects. Daily
protein requirement
= 0.8 to 1.5 gram
per kg bodyweight
Anabolic
steroids
 muscle mass,
strength, power,
aggressiveness,
endurance
 strength, power,
lean mass,
aggressiveness
Gonadal
suppression, acne,
heart disease,
cancer, breast
development
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Popular Ergogenic Aids (cont.)
Substance
Supposed Effects Actual Effects
Some Side Effects
Chromium
picolinate
 lean mass, fat No effects on lean
mass or fat; may
improve insulin
resistance
Moderate doses
appear safe; long term
effects unknown
Creatine
 muscle
monohydrate creatine
phosphate,
mass, high
intensity exercise
capacity
Ephedra
(often
combined
with caffeine
or other
stimulants)
 fat, appetite; 
training intensity,
exercise
capacity,
metabolic rate
 muscle creatine
phosphate, mass,
some types of high
intensity exercise
capacity
Minimal side effects;
anecdotal reports of
muscle cramping and
kidney problem (not
confirmed by research)
 fat, appetite; 
training intensity,
exercise capacity,
metabolic rate
temperature
regulation capacity, 
arrhythmias, insomnia,
nervousness, risk of
cardiac arrest
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Popular Ergogenic Aids (cont.)
Substance
Supposed
Effects
Actual Effects
Some Side Effects
Ginseng
 immunity &
endurance;
physical &
emotional
stress
No effect on
performance; may
reduce the risk and
severity of common
cold
No serious side
effects in normal
doses
Growth
hormone
 muscle
mass,
strength,
power;  fat
 muscle mass,
strength;  fat
Diabetes,
acromegally,
enlarged heart; may
promote cancer
HMB (betahydroxy-betamethylbutyrate
 strength &
muscle mass;
 fat
Some studies found
 strength & muscle
mass;  fat
No reported side
effects; long-term
effects unknown
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Anabolic-Androgenic Steroids
• Drugs similar to naturally produced testosterone.
• Stimulate protein synthesis, prevent protein
breakdown, increase aggressiveness, improve
strength and power, may increase endurance by
increasing power output.
• Work best at higher doses (> 400 mg
testosterone per week).
• Side effects increase at higher doses.
• Popular among bodybuilders, weightlifters,
powerlifters, football players, and track and field
athletes.
• Banned for use in most amateur and professional
sports.
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History Anabolic-Androgenic
Steroids
• Used experimentally by German army, WWII
• Wide-spread use by athletes began in 1960s
• 1983 Pan-Am Games: 19 athletes tested positive;
many other athletes withdrew from competition
• 1988: Ben Johnson tests positive at Olympics
• 1990: Anabolic Steroid Control Act classified
steroids as Schedule III substance
• 1991: Some experts attribute Lyle Alzedo’s death
to steroids
• 2000: World Anti-Doping Agency founded
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How Steroids Work in the
Body
• Increase the size and perhaps the number of
muscle cells
– Increase satellite cells that can be converted to
new muscle cells
• Improved calcium release: increases muscle
power
• Increased androgen receptor activity: greater
capacity for protein synthesis
• Anticatabolic effect: block protein breakdown
• Increase release of growth hormone and
insulin-like growth factor (IGF-1)
• Increases aggressiveness: train harder
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Health Risks of Anabolic
Steroids
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Liver toxicity (orals)
 Cardiac arrhythmias
 Resting blood pressure
 Coronary artery disease ?
 Risk of heart failure ?
 Promotion of prostate
cancer?
 AIDs from sharing needles
 Acne
 Blood sugar ?
 Abnormal bleeding and
blood clotting?
 Swelling and water
retention
 Aggressiveness
 Masculinization in women
and children
•  High density lipoproteins
(good cholesterol)
•  Sperm count
•  Blood testosterone levels
•  Fertility
•  Growth in children
• Expensive and many
counterfeits
• Illegal without prescription
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Growth Hormone (GH) and IGF-1
• Promote protein synthesis and reduces body
fat
• GH triggers IGF-1 activity, which stimulates
muscle growth and protein synthesis
• GH and IGF-1 work best together
• May promote pre-existing cancer
• Increases insulin resistance
• Can cause carpal and tarsal tunnel syndrome
and joint pain
• Expensive and many counterfeits
• Illegal without prescription
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Dehydroepiandrosterone (DHEA)
and Androstenedione (Andro)
• Called “pro-hormones.” Both are produced
naturally by the adrenal glands. Partly converted
to testosterone and estrogens.
• Andro classified as anabolic steroid in 2005.
• Most studies found no effects on athletic
performance, except in very high doses.
• Side effects similar to those of anabolic steroids
when taken in high doses.
• Few side effects or beneficial effects when taken
in low doses.
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Other Anabolic Drugs and
Supplements
• Insulin: increases protein synthesis. Can cause
insulin shock and create autoimmune response.
• Clenbuterol: anti-asthma drug that increases protein
synthesis. Causes heart failure in horses.
• Myostatin blockers: Myostatin is a chemical in
muscle that inhibits protein synthesis. Commericially
available myostatin blockers don’t inhibit the
myostatin gene or promote muscle growth.
• Human chorionic gonadotropin, periactin,
conjugated linoleic acid vanadyl sulfate, and organ
extracts have no proven effects on protein
synthesis.
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Supplements that Speed
Recovery
• Creatine monohydrate
–  Muscle creatine phosphate (important chemical for energy
and cell work) by 20%
– May promote carbohydrate metabolism in the cells
– Probably increases muscle mass and strength by allowing more
intense training
– After several weeks, low doses (2 to 5 grams per day) just as
effective as including loading phase (5 days of 20 grams per
day)
– Minimal side effects reported in scientific studies
– Anecdotal reports of side effects: muscle and gastrointestinal
cramping and dehydration (not shown in any studies)
• Hydroxy-beta-methylbutyrate (HMB; lysine metabolite)
– Several studies found that HMB increases muscle mass and
strength
– Combining HMB and creatine monohydrate have additive
effects on muscle mass and strength
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Stimulants
• Amphetamines: Prevent fatigue and increases strength
and aggressiveness
– Highly addictive, cause arrhythmias, paranoia, hallucinations,
compulsive behavior, restlessness, and irritability
• Caffeine: Increase strength, power, and endurance
– May increase risk of arrhythmias and insomnia and is addictive;
no longer banned in Olympic sports
• Cocaine: Increases strength and power
– Highly addictive, causes arrhythmias, severe psychological
disturbances, and may trigger cardiac arrest
• GHB (date rape drug): Does not improve athletic
performance. Dangerous and highly addictive.
• Modafinil (Provigil): minor stimulant that increases
concentration and endurance capacity.
– Recently banned in Olympic sports
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Weight Loss Supplements and
Drugs
• Appetite-suppressing drugs
– Sibutramine, ephedra, ephedrine, amphetamines,
modafinil
– High protein meals suppress hunger
• Thermogenic drugs: speed metabolic rate (rate
of calorie use)
– Thyroid hormone, ephedra, ephedrine,
amphetamines, dinitrophenol.
– All can have serious and even deadly side effects
• Nutrient blocking agents
– Orlistat (Xenical): blocks fat absorption. Mild but
unpleasant side effects
– Chitosan: reportedly blocks carbohydrate absorption.
Studies found it ineffective.
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Basic Weight Training
Ergogenic Aids: Drugs and Supplements
Chapter 13
Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display.