Ergogenic aids in exercise.docx

Ergogenic aids in exercise.docx - Ergogenic aids in...

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Ergogenic aids in exercise 4 Effective Aids: Natural Amino Acid Required for protein synthesis Intake of “complete” protein must increase when resistance training Timing and form of amino acids may make difference in how well we build muscle THE INTENSITY OF THE WORKOUT IS THE MOST IMPORTANT FACTOR Ingesting essential amino acids combined with carbohydrate BEFORE resistance exercise may increase the rate of protein synthesis more than ingesting them afterwards Creatine Important component of energy transfer in high intensity exercise 60 % stored in the body as creatine phosphate Abundant in meat, poultry, and fish Supplements can increase creatine concentration in muscle Not banned by FDA, IOC, or NCAA No Evidence: Improvement of endurance performance Evidence supports: Improved high intensity muscle power performance Great for weight lifting Side effects: GI-tract disturbances Cramping Pharmaceutical Caffeine Methylxanthine Stimulatory effect Brewed coffee = 150 - 250 mg Brewed Tea = 70 - 130 mg Caffeinated soft drink = 34 - 55 mg Reaches peak concentration in blood 1 hours after ingestion Study shows caffeine enhances endurance performance Blocks the receptors that make us feel tired No sparing of glycogen or causing of dehydration Anabolic Steroids
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Testosterone variation Illegal Act inside cell to increase rate of protein synthesis Used with weight training to increase muscle growth Steroids increase muscle mass Significant health effects Side effects: Endogenous steroid production and function Connective tissue damage Can cause injury to heart cells Impaired liver function Impaired blood lipid profile Brain tumor growth Improved muscle growth and strength Does not improve endurance exercise Ineffective / Unsafe Ergogenic Aids: Ephedrine CNS Stimulant Increases heart rate, blood pressure, ventilation Improves alertness, decreased perception of fatigue Used by professional baseball and football players Linked to sudden death Banned by NFL 2001, FDA; 2004 Evidence supports: Improved alertness, decreased perception of fatigue No evidence
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  • Spring '17
  • Antony Scalia
  • strength training, Anabolic steroid, Bodybuilding

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