Transcript Ergogenic Aids Chapter 11 - Salem State University: Salem

Ergogenic Aids
Chapter 11
Prepared by: Professor Steven Dion
Jennifer Trompke & Erica Roux
Examining Ergogenic Aids
Androstenedione
 Caffeine
 Amino Acid Supplements
 L-Carnitine
 Creatine
 Alcohol
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Androstenedione:
A Nutritional Supplement or a Potentially Harmful Drug?
Androstenedione is an over-the-counter
“nutritional” supplement that several
athletes consume.
 Most believe it will stimulate the production
of endogenous testosterone, making them
train harder, build muscle mass, and repair
injury faster.
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Androstenedione is similar to anabolic steroids.
It is an intermediate or precursor hormone
between DHEA and testosterone, and aids the
liver in synthesizing other biologically active
steroid hormones.
 It is found in meat and extracts of some plants.
 Several Athletic Associations, Leagues, and
Committees have banned its use because of its
unfair competitive advantage and its health
hazards.
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Sport-related issues focus on: whether
supplementation causes significant increases
in muscular strength and power and whether
any fitness increases actually transfer to
improved performance in the diverse, precise
motor skills required in baseball, ice & field
hockey soccer, and golf.
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Caffeine
Caffeine comes from a group of lipidsoluble compounds called purines.
 They are found naturally in coffee beans,
chocolate, cocoa beans, tea leaves, and cola
nuts which are often added to carbonated
beverages and nonprescription medicines
 63 plant species contain caffeine in their
leaves, fruits or seeds
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In the U. S. 75% (14 million kg) of caffeine
intake comes from coffee and 15% from tea.
 1 cup of brewed coffee contains between 60 to
150mg of caffeine, instant coffee about
100mg, brewed tea between 20 and 50mg, and
caffinated soft drinks about 50mg.
2.5 cups of percolated coffee contains 250 to
400mg or between 3 & 6 mg per kg of body
mass.
 The intestinal tract absorbs caffeine rapidly
within 1hr.
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Ergogenic Effects
Electrolyte balance and glucose availability
are key factors that influence caffeine’s
ergogenic effect.
 An ergogenic effect occurs with caffeine
ingestion prior to exercising.
 Consuming caffeine before exercise
increased fat catabolism and reduced
carbohydrate oxidation based on plasma
glycerol and free fatty acid levels.
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Proposed Mechanism for
Ergogenic Action
Caffeine acts in two ways:
 1) directly on adipose and peripheral
vascular tissues.
 2) Indirectly from caffeine’s stimulating
epinephrine release from the adrenal
medulla; epinephrine the acts as an
antagonist of the adenosine receptors on
adipocyte cells.
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The adenosine receptors repress lipolysis. It
then activates hormone-sensitive lipases to
promote lipolysis and releases free fatty
acids into the plasma.
 Caffeine produces analgesic effects on the
central nervous system and enhances motor
neuronal excitability. It also exerts a
calming effect on neurons of the brain and
spinal cord.
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Effects Often Inconsistent
Individuals who maintain a high-carb intake
show a blunted effect on free fatty acid
mobilization.
 Coffee may antagonize the actions of
caffeine.
 Athletes should omit caffeine-containing
foods and beverages 4 to 6 days before
competition to optimize caffeine’s potential
for ergogenic benefits.
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Effects on Muscle
Caffeine may act directly on muscle to
enhance its capacity for exercise.
 It exerts a direct and specific ergogenic
effect on skeletal muscle during repetitive
low-frequency stimulation.
 It increases the sarcoplasmic reticulum’s
permeability to calcium ions and influences
the myofibril’s sensitivity to calcium ions to
augment excitation-contraction coupling.
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Warning about Caffeine
People who don’t usually consume caffeine
may experience undesirable side effects.
 Caffeine stimulates the central nervous
system and causes headache, nervous
irritability, insomnia, tremulousness, muscle
twitching, elevated heart rate and blood
pressure, and trigger premature left
ventricular contractions.
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Amino Acid Supplements and Other
Dietary Strategies for an Anabolic Effect
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Body builders, weight lifters, and fitness
enthusiasts use amino acid supplements
believing they boost the body’s natural
production of the anabolic hormones
testosterone, growth hormone, insulin, or
insulin-like growth factor to improve muscle
size and strength to decrease body fat.
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A Prudent Means To Possibly
Augment an Anabolic Effect
Within exercised muscle fibers, resistance
training generally stimulates both protein
degradation and protein synthesis.
 Dietary modifications that increase amino acid
transport into muscle raise energy availability,
or increase anabolic hormones would
theoretically augment the training effect within
muscle by increasing the rate of anabolism or
depressing catabolism.
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L-carnitine
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It is a short chain of coboxylic acid that contains
nitrogen.
It is a vitamin like compound found mostly in meat and
dairy products.
L-carnitine is vital for Norman metabolism; carnitine
facilitates the influx of long-chain fatty acids in to the
mitochondrial matrix. It becomes synthesized in the
body by the liver and kidneys from methionine and
lysine. Carnitines’ function can stall the accumulation
of lactic acid and enhance exercise performance.
About 95% of the body’s carnitine is located within
muscle cells.
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Rate of Fatty Acid Oxidation Affects
Aerobic Exercise Intensity
Marketing for L-carnitine targets endurance
athletes that believe “metabolic stimulators”
enhances fat burning and spares glycogen.
 Carnitine also appeals to body builders and
other as a way to reduce body fat.
 No research supports ergogenic benefits,
positive metabolic alterations, or body fatreducing effects from L-carnitine
supplementation.
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Increasing intracellular L-carnitine level
through dietary supplementation
should/may promote fat oxidation during
exercise and elevate aerobic energy transfer
from fat breakdown while conserving
limited glycogen reserves.
 Supplementation would be most beneficial
under conditions of glycogen depletion,
therefore making the greatest demand for
fatty acid oxidation.
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Young and Middle Aged Men
(Normal carnitine intake is about 100-200 kg daily)
 Different muscle carnitine levels do not reflect capacity
for aerobic metabolism.
 No L-carnitine deficit occurs during long-term exercise
or heavy training.
 Individuals taking up to 2000 mg of L-carnitine per
day during exercise did not affect the fuel mixture
metabolized, or endurance performance, aerobic
capacity, or exercise level for the onset of blood lactate
accumulation.
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Some Benefits
May act as a vasodilator in peripheral tissues,
which possibly may enhance regional blood flow
and oxygen delivery.
 Could delay onset muscle soreness.
 Possibly experience significantly less post
exercise muscle pain and tissue damage,
indicated by lower plasma levels of muscle
enzyme creatine kinase.
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– The vasodilator property of L-carnitine may improve
oxygen supply to damaged tissue, thus promoting
clearance of muscle damage by products.
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Creatine
Meat, poultry and fish are rich sources of creatine.
 These rich sources contain approximately 4-5 g of
creatine per kg of food weight.
 The body synthesized only about 1 g of this
nitrogen-containing organic compound daily,
primarily in the kidney, liver, and pancreas forms
the non essential amino acids arginine, glycine, and
methionine.
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– Adequate dietary creatine is important.
– About 95% of the body’s total creatine exists in skeletal
muscle.
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Creatine Supplements
Creatine supplement forms come in powder,
tablets, capsules, and stabilized liquid form.
 Creatine supplements can be used in
international competition since sport’s
governing bodies don’t consider creatine to
be an illegal chemical substance.
 Relatively high doses remain high for weeks
after only a few days of supplementation.
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Benefits Under Certain Exercise Conditions
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Power athletes believe that creatine
supplementation:
– (1) Improves performance in muscular strength and
power activities
– (2) Augments short bursts of muscular endurance,
and
– (3) Provides for greater muscular over load in
training.
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Creatine doesn’t just benefit weight lifters and
body builders.
 Augmented short-term anaerobic power output
capacity would also aid in sprint running,
swimming, and cycling and jumping, football,
volleyball, and soccer.
 Increased intramuscular PCr concentrations
should also enable individuals to increase
training intensity.
 Supplementation combined with exercise
training enhances high intensity running
performance.
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Effect on Body Mass
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Body mass increases between .5 to 2.4kg
when consuming creatine supplementations.
This increase is in fat/bone-free body mass,
not in total body water.
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Creatine Loading
Users ingest 20 to 30g of creatine daily for 5 to
7 days.
 People who consume vegetarian-type diets
show the greatest increase in muscle creatine
levels because of the low creatine content in
their diet.
 You should stop consuming caffeine when
using creatine especially prior to competition.
Caffeine blunts the ergogenic effect of creatine
supplementation and counteracts the muscle
creatine loading.
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Alcohol
The strongest predictor of male use of
alcohol as a teen are their best friends and
partners habits.
 Men typically consume more alcohol than
women.
 The liver can remove alcohol at the rate of
10 grams per hour = 1 serving.
 Age, gender, body fat, and size influence
blood alcohol levels.
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Alcohol and Fluid Replacement
Alcohol exaggerates the dehydrating effect
of exercise in a warm environment
 Decreases antidiuretic hormone release
 Acute alcohol consumption impairs
psychomotor skills
 Alcohol may decrease strength, power,
speed, local muscular endurance and
cardiovascular endurance.
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