1. Performance-Enhancing Substances

2. Ergogenic Aids Defined Types of Ergogenic Aids Dietary Supplements
Overview
Ergogenic Aids Defined
Types of Ergogenic Aids
Dietary Supplements
Anabolic Steroids, Blood Doping, EPO
Dangerous Supplements

3. Ergogenic Aid Defined
Any substance (performance enhancing drugs and dietary supplements) or phenomenon (i.e. altitude training, weight training…) taken or used for the purpose of improving sport performance

4. Types of Ergogenic Aids
Ergogenic aids fall into the following categories:
Mechanical Aids (i.e., resistance training)
Dietary Supplements (i.e., vitamins)
Physiological Aids (i.e., massage, altitude training)
Psychological Aids (i.e., cheering)
Drugs (i.e., anabolic steroids)

5. Types of Mechanical Aids
Any physical object that affects sports performance
They are usually safe
Weights, Weighted Vests, Uphill/Downhill Running, Heart Rate Monitors, Parachutes, Treadmills, Solid Disk Wheels for Cycling
Nasal Strips
Streamlined Swimsuits
Computers/video recorders - analyze VO2 max, technique, test results etc Weights
Clothing and Footwear
Timing Equipment

6. Dietary Supplements
The sport supplement industry throughout the world has exploded, with more than 600 sport nutrition companies marketing over 4,000 products that produce annual sales of more than $4 billion in the United States alone

7. Dietary Supplements
The distinction between a drug and a dietary supplement is linked to FDA approval for safety and effectiveness
Definition of Products That Can Be Sold as Dietary Supplements:
A product (other than tobacco) intended to supplement the diet that contains one or more of the following dietary ingredients:
vitamin, mineral, amino acid, herb or other botanical
The product must also be intended for ingestion and cannot be advertised for use as a conventional food or as the sole item within a meal or diet.

8. Dietary Supplements Regulation
Under the Dietary Supplement Health and Education Act of 1994 (DSHEA), the dietary supplement manufacturer is responsible for ensuring that a dietary supplement is safe before it is marketed
FDA is responsible for taking action against any unsafe dietary supplement product after it reaches the market
Generally, manufacturers do not need to register their products with FDA nor get FDA approval before producing or selling dietary supplements.

9. Buyer Beware
Be aware of claims that the products being advertised will produce rapid results
Beware of claims for products that seem unreasonably distorted e.g. "25 lbs of muscle in one month."
Be aware of recommendations that have been taken from one study that supports the sale of the product
Be cautious about recommendations that focus only on selling the product
Be aware of recommendations that are taken from studies that have been published without peer review

10. Protein and Amino Acid Supplementation: Do They Work?
“Heavy resistance exercise increases the rates of both protein synthesis and protein breakdown in muscle for some hours after a workout, but in the absence of food intake, the rate of breakdown exceeds the rate of synthesis. This means that if weightlifters do not eat after they work out, they actually begin to lose muscle mass”

11. Protein and Amino Acid Supplementation: Do They Work?
“It appears that only a small amount of food is required to produce an environment within the muscle that favors protein building, at least for a few hours. For example, ingesting a drink containing 6 grams of essential amino acids, either immediately prior to exercise or during the first few hours of recovery, seems to promote an “anabolic” environment within the muscle. Although not yet proven, this may lead to enhanced muscle growth during habitual training.” (

12. Protein and Amino Acid Supplementation: Do They Work?
American College of Sports Medicine (ACSM), American Dietetic Association (ADA), and Dietitians of Canada (DC) have concluded that athletes have only slightly higher protein requirements than do non-athletes
The vast majority of athletes consume protein in their normal diets far in excess of any increased protein requirement.
If good nutrition is followed and energy intake is sufficient to maintain body weight, athletes require about15% of their total caloric intake from protein and do not need to fortify their diets with expensive protein or amino acid supplements (

13. Caffeine A central nervous stimulant
Ergogenic aid that may enhance performance in aerobic and anaerobic athletes
“Recent, well-controlled studies have established that moderate doses of caffeine ingested 1 hour prior to exercise enhances the performance of certain types of endurance exercise in the laboratory. The results are specific to well-trained elite or recreational athletes. There is little information on the performance and metabolic effects of caffeine in recreationally active or untrained individuals” (

14. Caffeine Adverse Effects Anxiety Gastrointestinal Disturbances
Restlessness
Insomnia
Tremors
Heart Arrhythmias
Increased Risk for Heat Illness
Is physically addicting

15. L-Carnitine
L-Carnitine is a naturally occurring amino acid which stimulates the breakdown of fat
It transports fatty acids into the mitochondria
Studies examining L-carnitine’s role as an ergogenic aid for increasing fat oxidation have not shown clear efficacy
Studies show L-carnitine may enhance recovery from exercise

16. Creatine
Creatine, in the form of creatine phosphate (CP), has an essential role in energy metabolism as a substance for the formation of adenosine triphosphate (ATP), especially during short-duration, high-intensity exercise.

17. Creatine
50% of creatine in our bodies is ingested through the foods we eat while the other 50% is made in the liver, kidney, and pancreas. Roughly one-third is in its free form as creatine, while the remainder is bound to phosphate (University of Maryland Medical Center)
The primary dietary sources of creatine are:
Fish: herring, salmon, tuna, cod
Beef
Pork

18. Creatine Supplementation
Creatine supplementation has been shown to increase strength and improve training by reducing fatigue and enhancing post-workout recovery
Body Mass Changes
Prolonged creatine supplementation has been generally associated with increases in body weight, especially increases in fat-free mass

19. Creatine Side Effects Dehydration:
Controlled studies have been unable to document any significant side effects from creatine supplementation
Dehydration:
Much of our body water follows creatine into skeletal muscle, possibly depriving our remaining tissues of much needed fluid, especially when exercising in hot and humid environments. this may lead to impaired thermoregulation and subsequent heat exhaustion

20. Creatine Side Effects
Concerns include gastrointestinal disturbances and strain on the kidneys
Gastrointestinal Distress:
Stomach Cramps
Nausea
Flatulence
Diarrhea
These side effects are primarily due to the presence of large quantities of undisclosed creatine particles
Hydration helps break down those undisclosed creatine particles

21. Nitric Oxide
Nitric Oxide is synthesized by the body to help keep blood vessels relaxed and flexible
Nitric Oxide supplementation (NO2) promises muscle hypertrophy, increases in muscle strength and recovery, and muscle pump
There are no scientific studies showing NO2 supplementation directly increases nitric oxide levels in the blood by a significant level
Side effects include diarrhea,
nausea, and weakness
Very expensive-retails for $80.00

22. Anabolic Steroids
The synthetic (man-made) derivatives of the male sex hormone, testosterone
Anabolic refers to muscle-building
Androgenic refers to increased masculine characteristics
Steroids refers to the class of drugs

23. Anabolic Steroids Who Uses Anabolic Steroids?
Olympic athletes, professional athletes, collegiate athletes, and high school athletes have been reported to use steroids
Many users are not involved in sports; they use steroids to improve appearance
Ergogenic Benefits
Muscle Mass and Strength
Increases in muscle protein synthesis with steroid use are likely responsible for increases in lean body mass
Changes occur in both recreationally trained and competitive athletes

24. Anabolic Steroids Dosing
Athletes typically use anabolic steroids in a “stacking” regimen, in which they administer several different drugs simultaneously
Most users take anabolic steroids in a cyclic pattern, meaning that they use the drugs for several weeks or months and alternate these cycles with periods of discontinued use.
Often athletes administer the drugs in a pyramid (step-up) pattern in which dosages are steadily increased over several weeks. Toward the end of the cycle, the athlete “steps down” to reduce the likelihood of negative side effects.

26. Anabolic Steroids Potential Female Side Effects: Masculinization
Growth of facial hair
Male-pattern baldness
Changes in or cessation of the menstrual cycle
Enlargement of the clitoris
Deepened voice
Severe acne

27. Anabolic Steroids Potential Male Side Effects:
Feminization: excessive levels of testosterone are converted into estrogen
Gynecomastia: development of breasts
Decreased testicular size
Decreased sperm count
Impotence
Baldness
Increased risk for prostate and liver cancer
Acne

28. Anabolic Steroids Adolescents
Growth halted prematurely through premature skeletal maturation and accelerated puberty changes.
Risk remaining short for the remainder of their lives if they take anabolic steroids before the typical adolescent growth spurt
People who inject anabolic steroids run the added risk of contracting or transmitting HIV/AIDS or hepatitis

29. Anabolic Steroids
Anabolic steroids are available legally only by prescription, to treat conditions that occur when the body produces abnormally low amounts of testosterone, such as delayed puberty and some types of impotence
They are also prescribed to treat body wasting in patients with AIDS and other diseases that result in loss of lean muscle mass

30. Blood Doping
Blood doping refers to any illegal method of boosting an athlete's red blood cell supply in advance of competition
Since red blood cells carry oxygen through the bloodstream, increasing their number allows an athlete's blood to deliver oxygen to muscles more efficiently, reducing fatigue and giving the athlete an edge.
Endurance athletes often train at high altitude for precisely this reason. The lower air pressure and diminished atmospheric oxygen at altitude spur the body to generate extra red blood cells

31. Types of Blood Doping Transfusions
Red blood cells from a compatible donor are harvested, concentrated and then transfused into the athlete’s circulation prior to competition
The athlete harvests his or her own RBC’s well in advance of competition and then re-introduces them before competition

32. Blood Doping Side Effects:
Infection and the potential toxicity of improperly stored blood
AIDS
Hepatitis
Malaria
A Transfusion Reaction
Heart Failure
Embolism (traveling blood clot)
Stroke
Sudden Death

33. Erythropoietin (EPO)
A naturally occurring hormone, produced by the kidneys, which stimulates the body to produce more red blood cells
It is used to treat anemia
It can be given to people with cancer who have anemia, either because of the disease or their chemotherapy treatment

34. Erythropoietin (EPO) Side Effects:
Injections of EPO are associated with elevations in both hematocrit (amount of red blood cells) and hemoglobin (oxygen carrying pigment in red blood cells)
Blood becomes more viscous (heart cannot pump thick blood)
Heart Attack, Stroke, Sudden Death
High blood pressure
Headaches
Dehydration
Fainting or feeling light-headed
Hematoma (blood accumulating under the skin)
Infection
Multiple punctures to locate veins

35. Dangerous Dietary Supplements
Ephedrine (Ma Huang ):
Structurally similar to the amphetamines
Increases risks of heart attack, stroke, seizures, psychosis and death
Increases heart rate and blood pressure
Dizziness, headaches, tremors, nervousness, gastrointestinal distress, heart palpitations, irregular heart beat

36. Dangerous Dietary Supplements
Androstenedione:
A "prohormone" steroid that can be converted to testosterone and is marketed as a supplement that can increase muscle mass and strength.
Associated with decreases in HDL cholesterol and increases in serum estrogen levels, which may have adverse health consequences during long-term supplementation
The NCAA, IOC, and NFL all ban Androstenedione

37. Dangerous Dietary Supplements
Yohimbine
Extracted from yohimbe bark
It supposedly increases serum testosterone levels
Side effects include headaches, anxiety, psychological tension, high blood pressure, increased heart rate, heart palpitations, and hallucinations

38. Dangerous Dietary Supplements
Kava:
An herb included in supplements
Allegedly promotes relaxation and relieves menopausal symptoms.
Kava-containing products have been associated with hepatitis, cirrhosis, and liver failure
In the U.S., the FDA had received a report of a previously healthy young female who required a liver transplant, as well as several reports of liver-related injuries associated with the use of kava

39. Dangerous Dietary Supplements
Hydroxycut
Associated with jaundice and liver failure
Ripped Fuel, Metabolife, Diet Fuel
Contained Ephedrine
Alli
Linked to breast cancer, liver and bowel problems, and prevents the body from absorbing essential nutrients

40. Banned Ergogenic Aids
Ergogenic aids are banned from athletic competition when it provides an unfair competitive advantage or is a significant health risk
Each year the list of banned substances is subject to change

41. Banned Ergogenic Aids Diuretics Blood Doping Erythropoietin
Testosterone
Androstenedione
Cocaine
Codeine
Morphine
Heroin
Blood Doping
Erythropoietin
Amphetamines
Methadone
Beta Blockers
Human Growth Hormone

42. Save Your Money
The most important factor for an for an active individual is to take in enough calories
Sufficient calories from carbohydrates are needed to fuel the body so that protein is used to build and repair muscle tissue.
Otherwise, with low calorie diets, protein is burned for energy instead

43. Save Your Money
Carbohydrates provide fuel for the muscles, and also bring about a hormonal response that enhances muscle synthesis
Studies have shown that when the ratio of protein to carbohydrate intake is 1:4 (15 percent of calories from protein and 60 percent of calories from carbohydrates), testosterone levels used in muscle building have been known to increase the most for all healthy people

44. Save Your Money
Carbohydrates, eaten within one hour of resistance training (1 gram of carbohydrate per kilogram of body weight), will also decrease the breakdown of muscle protein and help build muscle tissue
In addition to what you eat, resistance training is the best way to increase lean body mass.
There are no short cuts or quick fixes