sports nutrition and ergogenics - ppum
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Sports Nutrition and Ergogenics - PPUMTRANSCRIPT
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By Mohd Izham Bin Mohamad
Youth and Sports Officer (Nutrition) SDA Accredited Sports Nutritionist
National Sports Institute
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Sports Nutrition and Elite Performance
Dietary Supplement vs. Ergogenic Aid
Current and Future Issue
Pros and Cons Ergogenic Aid
Dosage and Performance
FOOD PRICE
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Converting food to athletes by achieving nutrition goal daily :
CHO
Protein
Fat
Water
Mineral
2. Maximize training performance
1. Nutrient requirements carbohydrate, protein, fat, vitamins / minerals, fluids
3. Facilitate adaption of training metabolic
4. Selection and timing of food and fluid intake
5. Improve recovery and immune function
6. Enhance competition performance
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Effect of CHO feeding during cycling on 40km time trial performance by Jeukendrup et al 1997.
Result show subject with CHO-electrolyte have significant different with placebo whereby subject finished less time (-6 minutes) then placebo
Time (min)
*
Result in World Championship 2010 for 40 km time trial
Result Time Difference
1st 58’09.19” -
2nd 1’02.75” - 4 minutes
3rd 1’12.49” - 14 minutes
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1) Sports Nutrition and Elite Performance
3) Current Issue
5) Pros and Cons Ergogenic Aid
4) Dosage and Performance
FOOD
2) Dietary Supplement vs. Ergogenic Aid
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Supplements are generally separated into two categories :
1. Dietary Supplements
2. Ergogenic Aids
Dietary Supplements : Products intended to supplement the diet
that contain at least one dietary ingredient.
Ergogenic Aids : Ergogenic aids are substances, devices, or practices that enhance an individual’s energy use, production, or recovery.
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Dascombe et al (2009) J. Sport 13, 274 - 80
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Tian H.H et al.2009. SMJ
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Tian H.H et al.2009. SMJ
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1) Sports Nutrition and Elite Performance
2) Dietary Supplement vs. Ergogenic Aid
3) Current Issue
5) Pros and Cons Ergogenic Aid
4) Dosage and Performance
FOOD PRICE
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Geyer et al. 2004
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1) Sports Nutrition and Elite Performance
2) Dietary Supplement vs. Ergogenic Aid
3) Current and Future Issue
5) Pros and Cons Ergogenic Aid
4) Dosage and Performance
FOOD PRICE
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Tokish et al 2004.AJSM
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Creatine started 1992 as “ hot supplement” during Olympic Barcelona
Source from dietary : 1-2 gram / day Function as ATP-Cr buffer Enhance performance :
Short / High Intensity (1-7 minutes), Repeated
Sprint , Short Interval Recovery
Enhance Glycogen Storage
Recommendation intake :
5 gram per day
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Research Study On Creatine vs. Sprint
Study on 17 soccer player by Mujiko et al 2000 to examine effect on creatine supplementation on specific soccer performance.
5 gram per day ( 4 times ) x 6
day
Result showed there is significant different between before and after Creatine supplementation
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Side effect on :
Gain weight 1-2 kg
Increased cramping but little evidence
Difference form showed difference effect. However, study showed creatine monohydrate which CHO help increase muscle creatine muscle.
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Most comment ergogenic aids among athletes
the form of coffee, tea, coke, chocolate, medication
Recommendation Intake : 5-6mg/body Improved:
Endurance performance (fat metabolism)
Alertness (central nervous system)
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Study on different protocol on caffiene for endurance TT by Cox et al 2002
Caffien intake 6 mg/kg caffeine 1 h preexercise
(Precaf), 6 1 mg/kg caffeine every 20 min
(Durcaf), 2 5 ml/kg Coca-Cola between 100 and 120 min SS and during TT (Coke)
Placebo.
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Hogervest et al 2002.SME
Study on effects g caffeine, before and during cycling exercise on physical and cognitive performance
24 cyclist with 24 g CHO with 100 mg caffeine
Result showed there is significant improment on cognitive and physical test
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Skill Sports
Nervous Athletes Adaptation Sensitivity
Toxicity
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Ingestion of alkalizing agents reported to have a positive effect on performance in short term, intense exercise
Most effective for effort 1- 7 minutes
Sodium bicarbonate induce gastrointestinal distress after
ingestion
Side effects of sodium citrate:
(0.5g/ kg BM) nausea; thirst; headache; an urgent defecate or diarrhea
(0.6g/kg BM) gastrointestinal discomfort; stomach cramps
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• Study by Adam et al 2004 among swimmer • Doses 0.3 kg/ body •4 x 50 meter •Result show a significant different on pH level and speed
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a collection of descriptions of plants put together for medicinal purposes
Claim to improve performance but the evidence is no clear
Example :
Ginseng –fatgiue, relieve pain and headaches
Codrycep – increase ATP ratio
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Category Supplement Category Supplement
Group A
Supported for use in
specific situations in
sport.
Provided to AIS athletes
for evidence-based uses.
Sports drink
Group B
Deserving of further
research.
Considered for provision to
AIS athletes under a research
protocol.
B-alanine
Sports gel Beetroot juice / Nitrate
Sports confectionery Anti-oxidants C and E
Liquid meal Carnitine
Whey protein HMB
Sports bar Fish oils
Calcium supplement Quercetin
Iron supplement Probiotics for immune support
Probiotics Other polyphenols as anti-oxidants and
anti-inflammatories
Multivitamin/mineral
Vitamin D
Electrolyte
replacement
Caffeine
Creatine
Bicarbonate
Group C
No meaningful proof of
beneficial effects.
Not provided to AIS
athletes.
Ribose
Group D
Banned or at high risk of
contamination.
Should not be used by AIS
athletes.
Stimulants:
• Ephedrine
• Strychnine
• Sibutramine
• Methylhexanamine
• Other herbal stimulants
Coenzyme Q10
Vitamins outside A
use
Ginseng
Other herbals
(Cordyceps, Rhodiola
Rosea)
Glucosamine
Chromium picolinate Prohormones and hormone boosters:
• DHEA
• Androstenedione
• 19-norandrostenione/ol
• Other prohormones
• Tribulus terrestris and other
testosterone boosters
Oxygenated waters
MCT oils
ZMA
Inosine
Pyruvate
The rest - if you can't
find it anywhere, it
probably deserves to
Glycerol
Colostrum
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1) Sports Nutrition and Elite Performance
3) Current and Future Issue
5) Pros and Cons Ergogenic Aid
4) Dosage and Performance
FOOD PRICE
2) Dietary Supplement vs. Ergogenic Aid
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Is it safe? Is it legal?
Is it effective?
Questions to ask in considering the use of a particular supplement
Pros • Assistance to meet nutritional goals (indirect performance enhancement) • Direct performance enhancement •Placebo effect
Cons • Expense • Side Effect •Contamination •Redirection of resources
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No acetyl glutamine Caffeine
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http://www.ausport.gov.au/ais/nutrition/supplements/classification_test
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