1. Basic Weight Training Ergogenic Aids: Drugs and Supplements
Chapter 13

2. The most important thing about motivation is goal setting
The most important thing about motivation is goal setting. You should always have a goal.
— Francie Larrieu Smith

3. Ergogenic Aids
Substances or techniques used to enhance performance. Substances taken to:
Enhance muscle hypertrophy
Speed recovery and prevent effects of overtraining
Increase training intensity and aggressiveness
Control body fat, water, and appetite

4. Popular Ergogenic Aids
Substance
Supposed Effects
Actual Effects
Some Side Effects
Adrenal androgens: DHEA, andro-stenedione
 testosterone, muscle mass, strength;  body fat
 testosterone, muscle mass, strength;  body fat in older adults
 testosterone, sperm count, testicular atrophy, breast devel. in men, masculine effects in women and kids
Amino acids & Protein
 muscle mass
No effects if protein intake adequate; timing may be important
Minimal side effects. Daily protein requirement = 0.8 to 1.5 gram per kg bodyweight
Anabolic steroids
 muscle mass, strength, power, aggressiveness, endurance
 strength, power, lean mass, aggressiveness
Gonadal suppression, acne, heart disease, cancer, breast development

5. Popular Ergogenic Aids (cont.)
Substance
Supposed Effects
Actual Effects
Some Side Effects
Chromium picolinate
 lean mass, fat
No effects on lean mass or fat; may improve insulin resistance
Moderate doses appear safe; long term effects unknown
Creatine monohydrate
 muscle creatine phosphate, mass, high intensity exercise capacity
 muscle creatine phosphate, mass, some types of high intensity exercise capacity
Minimal side effects; anecdotal reports of muscle cramping and kidney problem (not confirmed by research)
Ephedra (often combined with caffeine or other stimulants)
 fat, appetite;  training intensity, exercise capacity, metabolic rate
temperature regulation capacity,  arrhythmias, insomnia, nervousness, risk of cardiac arrest

6. Popular Ergogenic Aids (cont.)
Substance
Supposed Effects
Actual Effects
Some Side Effects
Ginseng
 immunity & endurance; physical & emotional stress
No effect on performance; may reduce the risk and severity of common cold
No serious side effects in normal doses
Growth hormone
 muscle mass, strength, power;  fat
 muscle mass, strength;  fat
Diabetes, acromegally, enlarged heart; may promote cancer
HMB (beta-hydroxy-beta-methylbutyrate
 strength & muscle mass;  fat
Some studies found  strength & muscle mass;  fat
No reported side effects; long-term effects unknown

7. Anabolic-Androgenic Steroids
Drugs similar to naturally produced testosterone.
Stimulate protein synthesis, prevent protein breakdown, increase aggressiveness, improve strength and power, may increase endurance by increasing power output.
Work best at higher doses (> 400 mg testosterone per week).
Side effects increase at higher doses.
Popular among bodybuilders, weightlifters, powerlifters, football players, and track and field athletes.
Banned for use in most amateur and professional sports.

8. History Anabolic-Androgenic Steroids
Used experimentally by German army, WWII
Wide-spread use by athletes began in 1960s
1983 Pan-Am Games: 19 athletes tested positive; many other athletes withdrew from competition
1988: Ben Johnson tests positive at Olympics
1990: Anabolic Steroid Control Act classified steroids as Schedule III substance
1991: Some experts attribute Lyle Alzedo’s death to steroids
2000: World Anti-Doping Agency founded

9. How Steroids Work in the Body
Increase the size and perhaps the number of muscle cells
Increase satellite cells that can be converted to new muscle cells
Improved calcium release: increases muscle power
Increased androgen receptor activity: greater capacity for protein synthesis
Anticatabolic effect: block protein breakdown
Increase release of growth hormone and insulin-like growth factor (IGF-1)
Increases aggressiveness: train harder

10. Health Risks of Anabolic Steroids
Liver toxicity (orals)
 Cardiac arrhythmias
 Resting blood pressure
 Coronary artery disease ?
 Risk of heart failure ?
 Promotion of prostate cancer?
 AIDs from sharing needles
 Acne
 Blood sugar ?
 Abnormal bleeding and blood clotting?
 Swelling and water retention
 Aggressiveness
 Masculinization in women and children
 High density lipoproteins (good cholesterol)
 Sperm count
 Blood testosterone levels
 Fertility
 Growth in children
Expensive and many counterfeits
Illegal without prescription

11. Growth Hormone (GH) and IGF-1
Promote protein synthesis and reduces body fat
GH triggers IGF-1 activity, which stimulates muscle growth and protein synthesis
GH and IGF-1 work best together
May promote pre-existing cancer
Increases insulin resistance
Can cause carpal and tarsal tunnel syndrome and joint pain
Expensive and many counterfeits
Illegal without prescription

12. Dehydroepiandrosterone (DHEA) and Androstenedione (Andro)
Called “pro-hormones.” Both are produced naturally by the adrenal glands. Partly converted to testosterone and estrogens.
Andro classified as anabolic steroid in 2005.
Most studies found no effects on athletic performance, except in very high doses.
Side effects similar to those of anabolic steroids when taken in high doses.
Few side effects or beneficial effects when taken in low doses.

13. Other Anabolic Drugs and Supplements
Insulin: increases protein synthesis. Can cause insulin shock and create autoimmune response.
Clenbuterol: anti-asthma drug that increases protein synthesis. Causes heart failure in horses.
Myostatin blockers: Myostatin is a chemical in muscle that inhibits protein synthesis. Commericially available myostatin blockers don’t inhibit the myostatin gene or promote muscle growth.
Human chorionic gonadotropin, periactin, conjugated linoleic acid vanadyl sulfate, and organ extracts have no proven effects on protein synthesis.

14. Supplements that Speed Recovery
Creatine monohydrate
 Muscle creatine phosphate (important chemical for energy and cell work) by 20%
May promote carbohydrate metabolism in the cells
Probably increases muscle mass and strength by allowing more intense training
After several weeks, low doses (2 to 5 grams per day) just as effective as including loading phase (5 days of 20 grams per day)
Minimal side effects reported in scientific studies
Anecdotal reports of side effects: muscle and gastrointestinal cramping and dehydration (not shown in any studies)
Hydroxy-beta-methylbutyrate (HMB; lysine metabolite)
Several studies found that HMB increases muscle mass and strength
Combining HMB and creatine monohydrate have additive effects on muscle mass and strength

15. Stimulants
Amphetamines: Prevent fatigue and increases strength and aggressiveness
Highly addictive, cause arrhythmias, paranoia, hallucinations, compulsive behavior, restlessness, and irritability
Caffeine: Increase strength, power, and endurance
May increase risk of arrhythmias and insomnia and is addictive; no longer banned in Olympic sports
Cocaine: Increases strength and power
Highly addictive, causes arrhythmias, severe psychological disturbances, and may trigger cardiac arrest
GHB (date rape drug): Does not improve athletic performance. Dangerous and highly addictive.
Modafinil (Provigil): minor stimulant that increases concentration and endurance capacity.
Recently banned in Olympic sports

16. Weight Loss Supplements and Drugs
Appetite-suppressing drugs
Sibutramine, ephedra, ephedrine, amphetamines, modafinil
High protein meals suppress hunger
Thermogenic drugs: speed metabolic rate (rate of calorie use)
Thyroid hormone, ephedra, ephedrine, amphetamines, dinitrophenol.
All can have serious and even deadly side effects
Nutrient blocking agents
Orlistat (Xenical): blocks fat absorption. Mild but unpleasant side effects
Chitosan: reportedly blocks carbohydrate absorption. Studies found it ineffective.

17. Basic Weight Training Ergogenic Aids: Drugs and Supplements
Chapter 13