Transcript Categories of Ergogenic Aids

Ergogenic Aids
Any Substance, Aid,
Technique OR
Practice that improves
performance.
Categories of Ergogenic Aids
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Ergogenic Aids relate to many aspects of performance and can
be categorised as follows;
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Legal
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Illegal
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Practice – Warm-up
Aids – Video Analysis
Strategies – Dietary, Psychological & Physiological
Practice – Blood Transfusion
Aids - Drugs (Steroids) or Technology (Unfair equipment)
Strategies – Illegal team tactics
Restricted Use
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Alcohol
Legal Egogenic Aids
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Altitude Training
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Low concentrations of oxygen at altitude
Over time our body adapts and begins to use available
oxygen better
Best results achieved if an athlete can;
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Train at sea level
Live at Altitude (Altitude tents / Altitude Houses)
Benefits of Altitude Training
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Increase levels of EPO (erythropoietin)
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Thus increased Red Blood Cell volume
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Thus body can carry more oxygen
An increase in VO2 Max
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VO2 Max is the bodies ability to get and use oxygen
An increased VO2 Max = an increase in aerobic fitness
Disadvantages of Altitude Training
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Cost
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Detraining
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Most athletes can’t afford to
train at seas level, commute
and live at altitude.
If athletes must train at
altitude for effect, training
intensity must be lower and
some fitness can be lost
Only effective for aerobic
athletes
Sports Drinks
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Sports Drinks
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Contain
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Fluid
Electrolytes
Carbohydrates (Sugar)
Advantages
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During endurance exercise – Fluid and energy replacement
Post exercise recovery – Fluid and energy replacement
Creatine – What is it?
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Creatine is a naturally occurring nutrient
inside all skeletal muscles
Creatine is a component of our normal
diet,
found in red meat, fish and poultry.
Muscles use units of energy called ATP molecules for
contraction
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Creatine enables ATP molecules to regenerate.
Creatine supplementation is designed to increase the
supply of creatine inside each muscle fibre.
Creatine - Advantages
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Increased creatine inside a muscle fibre improves performance
and muscle capacity due to;
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more ATP regeneration via ATP-PC energy system
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more muscle contractions
Generally used by power / strength athletes
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High speed of regeneration
No gain for endurance athletes.
Weight gain (1 – 2 kg in fluid)
Possible effects
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Increased Muscle Bulk, Decreased fatigue and recovery time
Creatine – Disadvantages
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Disadvantages of Creatine
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As creatine is a relatively new supplement long tern studies
of possible side effects are still ongoing
Weight gain (1-2 kg in fluid)
Possible kidney complications
Possible nausea (upset stomach)
Possible muscle cramp
Possible severe muscle tear
Other Legal Ergogenic
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Music
Carbohydrate loading
Massage
Sports psychology
Ice baths
Equipment
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Aerodynamics for comp.
Sprinting nets for training
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Supplements
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Protein shake
Imagery
Relaxation
Warm-up
Stimulants
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No doze
Caffeine
Guarana