chandler/brown: conditioning for strength and human performance© 2008 t. jeff chandler and lee e....

Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown

Chapter 22Chapter 22

Ergogenic Aids


ObjectivesObjectives

• Define ergogenic aids

• Understand amino acid supplementation

• Understand caffeine supplementation

• Understand creatine supplementation

• Describe hydration mechanics

• Describe nutrient timing


IntroductionIntroduction• Ergogenic aids are substances (including

nutrients, nutritional supplements, and drugs) that improve athletic performance

• Several ergogenic aids have been shown to have a positive effect under specific conditions


Branched-Chain Amino AcidsBranched-Chain Amino Acids• The amino acids leucine, isoleucine, and

valine are collectively known as the branched-chain amino acids (BCAAs)

• Supplementation with BCAAs does not appear to improve short-term exercise performance but may reduce muscle breakdown during clinical conditions of wasting and periods of prolonged exercise


Branched-Chain Amino Acids (cont.)Branched-Chain Amino Acids (cont.)

• Men and women who ingest approximately 10-15 g of BCAAs per day for at least 30 days increase their lean body mass more than do matched controls

• BCAAs may have positive ergogenic effects related to their anticatabolic effect; however, fairly large doses must be consumed to achieve this


CaffeineCaffeine• Caffeine is an effective ergogenic aid; it

may promote lipolysis, stimulate the central nervous system, and act as a performance-enhancing aid for many types of athletic activity

• Caffeine has been removed from the World Anti-Doping Agency’s banned list


ColostrumColostrum• Colostrum is a component of breast or

cow’s milk; it is found at its highest concentration 2 to 3 days after a female gives birth

• It is a rich source of protein, antibodies, and growth factors


Colostrum (cont.)Colostrum (cont.)

• Several compelling studies demonstrate an ergogenic effect of colostrum supplementation

• Such supplementation combined with aerobic and heavy resistance training significantly increased bone-free lean body mass compared to whey protein


CreatineCreatine• Creatine is a naturally

occurring nitrogenous compound made in the liver, kidneys, and pancreas from the amino acids arginine, glycine, and methionine

• Is absorbed into the bloodstream through the small intestine and reaches peak levels at 60 to 90 minutes


Creatine (cont.)Creatine (cont.)

• Creatine is thought to serve at least four vital functions:

– 1. Stores energy that can be used to regenerate ATP

– 2. Enhances energy transfer between the mitochondria and muscle fibers

– 3. Serves as a buffer against intracellular acidosis during exercise

– 4. Stimulates glycogenolysis during exercise



• Of the well-controlled human trials on creatine, about two thirds have shown benefits from its use

• Depending on the initial fitness level of the subjects, these have included the following

– Increased dynamic strength and power

– Increased body weight and lean body mass

– Increased sprint performance



• Creatine supplementation has a “significant positive effect on both working memory and intelligence”

• The only consistently reported “side effect” in humans has been weight gain

• Neither short, medium, nor long-term oral creatine supplementation causes detrimental effects on the kidneys of healthy individuals



• Athletes considering creatine use should exercise the following precautions:

– Do not “load”

– Cycle period of use with periods of nonuse

– Purchase the product from a reputable manufacturer who is able to provide a “certificate of analysis”


Essential Amino AcidsEssential Amino Acids• Of the 20 amino acids used to form

proteins, 8 are considered essential amino acids (EAAs)

• A growing body of literature demonstrates the efficacy of essential amino acid supplementation in enhancing physical performance

• Essential amino acids play a critical role in promoting skeletal muscle anabolism


GlucosamineGlucosamine• Combination of glutamine and glucose

• Can repair damaged cartilage and make new cartilage

• Regular consumption of glucosamine may alleviate the signs of osteoarthritis (OA)

• May provide some degree of pain relief and improved function in persons experiencing regular knee pain


GlutamineGlutamine• Most plentiful nonessential amino acid in

the human body, particularly in the plasma and skeletal muscle, and has numerous physiological functions

• Has been widely used by weight trainers because of its muscle building potential


Glutamine (cont.)Glutamine (cont.)

• Has been shown not only to increase protein synthesis but also to stimulate glycogen synthesis

• Glutamine’s role as an ergogenic aid as it relates to immune function may be of greater significance to athletes than its ability to increase muscle mass


GlycerolGlycerol• Regular exercise can cause fluid loss,

that if not replaced, can potentially compromise performance and/or the next exercise session

• The most common method of “hyperhydration,” a condition in which body water stores are temporarily elevated, is the consumption of glycerol


Glycerol (cont.)Glycerol (cont.)

• Glycerol ingestion causes an increase in fluid absorption by the blood and tissues, prolonging hyperhydration for up to 4 hrs.

• Has also been used to treat cerebral edema and glaucoma

• Headache and blurred vision sometimes accompany glycerol use


Green Tea ExtractGreen Tea Extract

• Green tea extract has a high content of caffeine and catechin polyphenols, which could increase 24-hour energy expenditure and fat oxidation in humans


Green Tea Extract (cont.)Green Tea Extract (cont.)

• Green tea has thermogenic properties and promotes fat oxidation beyond that explained by its caffeine content

• Green tea extract may play a role in the control of body composition by thermogenisis, fat oxidation, or both


HMBHMB• Beta-hydroxy-beta-methylbutyrate (HMB)

is a natural component of fish and milk

• HMB is thought to increase strength and lean body mass by acting as an anticatabolic agent in muscle

• Ingestion of HMB appears to be safe and may even have beneficial effects on cardiovascular health when doses of 3g/day are ingested for up to 8 weeks


HydrationHydration

• Dehydration has negative effects on performance (1-2% water loss; 5-6% is bad)

• Inadequate hydration can refer to either hypohydration (being dehydrated prior to exercise) or exercise-induced dehydration, which occurs during exercise


Hydration (cont.)Hydration (cont.)

• Water and sports drinks can be very effective in maintaining performance or delaying the inevitable decrease in performance, especially in endurance or team sports that last longer than 1 hour

• Without proper fluid replacement during prolonged exercise or exercise in a hot and humid environment, heat-related illness and cardiovascular issues can become life-threatening


Hydration (cont.)Hydration (cont.)

• Complete restoration of fluid lost during exercise cannot occur without replacement of electrolytes, primarily sodium

• Inclusion of carbohydrates in rehydration solutions is necessary to maintain blood glucose concentrations for optimal performance in exercise lasting longer than 1 hour


Pre- and Postworkout NutritionPre- and Postworkout Nutrition• Strenuous exercise can reduce various

energy substrates, increase muscle protein breakdown, damage cell membranes, cause fluid loss, and temporarily impair immune function

• A successful pre-exercise strategy is to provide a small amount of carbohydrate along with 6 g of essential amino acids approx. 15 min before resistance training


Pre- and Postworkout Nutrition (cont.)Pre- and Postworkout Nutrition (cont.)

• This specific combination of carbohydrates and essential amino acids has been shown to increase muscle protein synthesis 160% more than ingesting the same cocktail post-exercise

• Only essential amino acids are needed to promote anabolic processes in muscle



• Nutrition during the post-exercise period accomplishes three goals:

– 1. Puts the brakes on protein degradation

– 2. Increases muscle protein synthesis

– 3. Rapidly initiates the process of muscle glycogen regeneration



• A carbohydrate-to-protein ratio that ranges from 4:1 to approx. 1:1 may expedite recovery as well as enhance muscle glycogen synthesis and net protein status

• Many athletes find that adding 3-5 g of creatine and 5-10 g of BCAAs to their pre- and post-workout beverages provides an enormous benefit



• Myostatin blockers have been purported to enhance muscle hypertrophy

• Nitric oxid stimulators are currently popular to build muscle mass but controlled research studies have not demonstrated a benefit from the supplement

• Illegal substances such as anabolic-androgenic steroids are commonly used


Next ClassNext Class

• Chapter 10 Resistance technique

• Homework-Chapter 22

chandler/brown: conditioning for strength and human performance© 2008 t. jeff chandler and lee e....

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jeff chandler

athletic performance

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