ERGOGENIC AIDS

 Ergogenic – greek word - “ergon” – work; “genman” – generate or produce

 Ergogenic aid – anything that enhances a person‟s ability to perform work or in the case of
athletics to perform better

Types of Ergogenic aids

Type of Ergogenic Description Examples
aid

Nutritional Any supplement, food product or Carbohydrate loading, CP, amino acid
dietary manipulation that enhances supplementation, vitamin
work capacity or athletic supplementation, glucose polymer
performance drinks, sports gels, carbo-loading
drinks, liquid meals

Physiological Any practice or substance that Bicarbonate buffering, any type of

enhances the functioning of the physical training (eg.endurance,
body‟s various systems (eg, strength, plyometric), blood doping
cardiovascular, muscular) and thus via transfusions, the practice of
improves athletic performance warming up

Psychological Any practice or treatment that Visualization, session with a sports

changes mental state and enhances psychologist, hypnosis, pep talks,
performance relaxation techniques

Biomechanical Any device, piece of equipment or Weight belts, knee wraps, oversize
external product that can be used to tennis rackets and golf clubs, clap
improve athletic performance during skates, body suits(swim,track), corked
practice or competition bats

Pharmacological Any compound or substance Hormones (eg. GH, erythropoetin,

classified as a drug or hormonal anabolic androgenic steroids),
agent that is used to improve work amphetamines, caffeine, beta-
output and sport performance blockers, ephedrine

NUTRITIONAL ERGOGENIC AIDS

 Foods, supplements, special diets and dietary practices that are used by athletes to improve
performance
 Dietary supplement – product other than tobacco intended to supplement the diet that contains
one or more of the following dietary ingredients
 Vitamin
 Mineral
 Herb or other botanical substances
 Amino acid
 Dietary substance to supplement the diet by increasing the total dietary intake
 Concentrate, metabolite, constituent, extract or a combination of any of the above ingredients
Dietary supplements are not intended to be used a food or as a sole item of a meal or diet and
these products must be labeled as a dietary supplement
Nutritional ergogenic aids may further be classified in to the following;

1. AMINO ACID SUPPLEMENTS

 Weight lifters, bodybuilders and fitness enthusiasts use amino acid supplements – boost the
body‟s natural production of the anabolic hormones (testosterone, growth hormone, insulin, or
insulin-like growth factor) – increase the muscle size and strength and decrease body fat.
 The most popular amino acid supplement includes the branched-chain amino acids (BCAAs):
valine, leucine and isoleucine.

Benefits of BCAA:
 They can help prevent the breakdown of muscle tissue during intense exercise.
 They are converted into glutamine and alanine – which are released in large quantities during
intense aerobic exercise.
 They can be used directly as fuel by the muscles when muscle glycogen is depleted.
 4 g BCAA supplements, during and after exercise can reduce muscle breakdown.
 They help preserve muscle in athletes on a low carbohydrate diet
 Taken before resistance training, reduce delayed onset of muscle soreness
 BCAA supplementation before and during prolonged endurance exercise reduced muscle damage

Its need:
Similar benefits were obtained following consumption of a carbohydrate drink and it is not clear
whether chronic BCAA supplementation benefits performance. BCAAs may not offer any
advantage over carbohydrate drinks taken during exercise. They probably won‟t improve
endurance but doses of 6–15 g may help improve recovery during hard training periods by
reducing muscle protein breakdown and post exercise injuries. Many recovery drinks contain a
mixture of carbohydrate, protein and amino acids. Hence, there is little point taking a separate
BCAA supplement.

Side effects:
 BCAAs are relatively safe as they are normally found in protein in the diet.
 Excessive intake may reduce the absorption of other amino acids

2. ANTIOXIDANT SUPPLEMENTS
 Antioxidant supplements contain various combinations of antioxidant nutrients and plant extracts,
including beta-carotene, vitamin C, vitamin E, zinc, magnesium, copper, lycopene(pigment found
in tomatoes), selenium, coenzyme Q10, catechins (found in green tea), methionine (an amino
acid) and anthocyanidins (pigments found in purple or red fruit).
 Intense exercise increases oxygen consumption and the generation of free radicals. This may
result in a drop in the body‟s antioxidant levels and increase your susceptibility to free radical
damage, when left unchecked can harm cell membranes, disrupt DNA, destroy enzymes and
increase the risk of atherosclerosis and cancer. High levels of free radicals are also associated with
post-exercise muscle soreness.

Benefits:
 Regular exercise enhances athletes‟ natural antioxidant defences; also supplements of antioxidant
nutrients may boost natural antioxidant defences.
 Antioxidant supplements protect against age-related diseases such as heart disease, certain forms
of cancer and cataracts.
 Evidence for antioxidant supplementation for sports performance is less clear.
 Research found that daily vitamin C supplementation (200 mg) for 2 weeks reduced muscle
soreness and improved recovery following intense exercise.
 Women who took an antioxidant supplement (vitamin E, vitamin C and selenium) before and
after weight training had significantly less muscle damage.
 Vitamin C supplementation before and after resistance exercise reduced postexercise muscle
soreness and muscle damage and promoted recovery.
 An enhanced level of immune cells (neutrophils) was observed in runners who had taken an
antioxidant supplement (vitamin C, vitamin E and betacarotene) although it had no immediate
effect on their performance.

Its need:
 Athletes may gain health benefits from antioxidant supplements but the benefits on performance
are less clear
 But antioxidant supplements should not be a substitute for a healthy diet. Aim to eat at least 5
portions of fruit and vegetables daily – the more intense the colour, the higher the antioxidant
content – as well as foods rich in essential fats (such as avocados, oily fish and pure vegetable
oils) for their vitamin E content.
 World Health Organisation advises a minimum of 400 g or 5 portions of fruit and vegetables a
day.
 The EU recommended daily amount for vitamin C is 60 mg and for vitamin E 10 mg.

Side effects:
 No toxic effects have been found for the antioxidant vitamins.
 Large doses of carotenoids consumed in the form of food or supplements can turn your skin
orange, but this effect is harmless and will gradually go away.
 Large doses of vitamin C (over 2000 mg) can cause diarrhoea and flatulence but can be corrected
by reducing supplement dose.
 Vitamin E, despite being a fat-soluble vitamin and capable of being stored, appears safe even at
levels 50 times higher than the RDA.
 However, you should be careful with selenium supplements because the margin of safety
between a healthy dose of selenium (up to 200 mg a day) and a toxic dose (as little as 900 mg) is
very small. Toxic symptoms include nausea, vomiting, hair loss and loss of fingernails.
 The other antioxidant minerals – zinc, magnesium and copper – may produce toxic symptoms in
high doses.
3. CAFFEINE

 Caffeine is a stimulant and has a pharmacological action on the body so is classed as a drug rather
than a nutrient.
 It is found in foods such as coffee, tea, cola, herbs such as guarana and chocolate.
 It is also added to a number of energy drinks and sports drinks and gels. The amounts used in
research range from 3–15 mg/kg body weight, which is equivalent to 210–1050 mg for a 70 kg
athlete. Studies normally used caffeine pills rather than drinks.
 Action of caffeine

 Caffeine acts on the central nervous system increasing alertness and concentration, which could
be considered advantageous in many sports.
 It also stimulates adrenaline release and in doses above 5 mg/kg body weight mobilises fatty acid
release. This means more fatty acids are used for energy and less glycogen. This could be
advantageous for many sports as it would spare glycogen and increase endurance.
 Caffeine can also increase the strength of muscle contractions by releasing calcium from its
storage sites in muscle cells. This could be advantageous for both anaerobic and aerobic activities.
Its need:

 Caffeine improves endurance and performance. Drinking two cups of coffee or a caffeinated
energy drink about an hour before exercise may encourage muscles to burn more fat and less
glycogen and thus help increase endurance.
 1.5 mg/kg taken in divided doses throughout an intense workout benefits performance. To make
the most of its benefits, coffee should be drunk with no or only a small amount of (low fat) milk,
because milk slows down the absorption of caffeine.
 Cutting down on caffeine for several days before competition may result in a more marked
ergogenic effect. Then, immediately before exercise, taking approximately 150–200 mg of
caffeine from drinks, such as coffee (1–2 strong cups) or an energy/sports drink (1–2 cans) may
help to exercise longer and harder.
Side effects:

 Caffeine‟s side effects include anxiety, trembling and sleeplessness. If sensitive to caffeine, it is
best to avoid it.
 Scientific research shows there is no link between long-term caffeine use and health problems,
such as hypertension and bone mineral loss.
 The connection between raised cholesterol levels and heavy coffee consumption is known to be
caused by certain fats in coffee, which are more pronounced in boiled coffee than instant or filter
coffee.

4. CONJUGATED LINOLEIC ACID (CLA)

 CLA is an unsaturated fatty acid found naturally in small amounts in full fat milk, meat and
cheese.
 Supplements are made from sunflower and safflower oils. It is marketed as a fat loss supplement.
It is thought that CLA works by stimulating the enzyme, hormone sensitive lipase (which releases
fat from fat cells) and suppressing the hormone lipoprotein lipase (which transports fat into fat
cells).
 Studies with humans have produced mixed results. Some have found that CLA supplements
reduce fat levels while others found no change in body composition. For example, Norwegian
researchers observed a 20% reduction in body fat after volunteers took 3 g per day for 3 months.
 When combined with resistance training, CLA may also enhance mass and strength. CLA
supplements when given to experienced weightlifters, improved strength, and increased arm
circumference, total muscle mass and overall strength compared with a placebo group.
 CLA may help reduce body fat while maintaining or increasing muscle mass. 2–5 g per day
divided into 3 doses is recommended.
 Side effects:
 None have been reported to date.

5. CREATINE
 Creatine is a protein that is made naturally in the body from three amino acids (arginine, glycine
and methionine), but can also be found in meat and fish or taken in higher doses as a supplement.

Its action:
 Creatine combines with phosphorus to form phosphocreatine (PC) in your muscle cells. This is an
energy-rich compound that fuels your muscles during high-intensity activities, such as lifting
weights or sprinting.
 Creatine supplementation raises PC levels typically around 2%. This enables to sustain longer
than usual and recover faster between sets so it would be beneficial for training that involves
repeated high-intensity sets.
 Creatine supplements also help promote protein manufacture and muscle hypertrophy (by
drawing water into the cells), increasing lean body mass; reduce muscle acidity, thus allowing
more lactic acid to be produced before fatigue sets in; and reduces muscle protein breakdown
following intense exercise, resulting in greater strength and improved ability to do repeated sets.
 There is less evidence to show that creatine supplementation is beneficial to endurance athletes
due to the fact that the PC energy system is less important during endurance activities although
research suggests creatine supplements may be able to boost athletes‟ lactate threshold and,
therefore, prove beneficial for certain aerobic-based sports.

Its need:
 Training with weights or any sport that includes repeated high-intensity movements, such as
sprints, jumps or throws (eg. rugby and football), creatine supplements may help increase your
performance, strength and muscle mass. Fasttwitch (FT) fibres tend to build up higher
concentrations of creatine than slow-twitch (ST) fibres. This means that athletes with a naturally
low FT fibre composition may experience smaller gains from creatine supplements.
 Taking creatine with carbohydrate may help solve the problem as carbohydrate raises insulin,
which, in turn, helps creatine uptake by muscle cells.
Recommendation:
 The most common creatine-loading protocol is 4 x 5–7 g doses per day over a period of 5 days,
i.e. 20–25 g daily. Around two-thirds of this creatine ends up urine and only one-third ends up in
cells. The key to efficient creatine supplementation is to take small quantities at a time – and to
slow down the speed of absorption from the gut. .
 Creatine such as creatine serum, creatine citrate and creatine phosphate are available. Creatine
monohydrate is the most widely available and used form of creatine
Side effects:
 The main side effect is weight gain which is partly due to extra water in the muscle cells and
partly to increased muscle tissue. Though this is desirable for bodybuilders, it is dis -
advantageous in sports where there is a critical ratio of body weight and speed (e.g. running) or in
weight-category sports. In swimmers, a heavier body weight may cause more drag and reduce
swim efficiency.
 Muscle cramping, gastrointestinal discomfort, dehydration, muscle injury and kidney and muscle
damage may also occur. But there is no evidence.
 6. GLUTAMINE
 Glutamine is a nonessential amino acid. It can be made in the muscle cells from other amino acids
(glutamic acid, valine and isoleucine) and is the most abundant free amino acid in muscle cells.
 It is essential for cell growth and a critical source of energy for immune cells called lymphocytes.
 During periods of heavy training or stress, blood levels of glutamine fall, weakening immune
system and thus increases risk of infection.
 Muscle levels of glutamine also fall, which result in a loss of muscle tissue, despite continued
training.
Its Need:
 Manufacturers claim that glutamine has a protein-sparing effect during intense training.
 This is based on the theory that glutamine helps draw water into the muscle cells, increasing the
cell volume. This inhibits enzymes from breaking down muscle proteins and also counteracts the
effects of stress hormones (such as cortisol), which are increased after intense exercise.
 Glutamine does not improve performance, body composition or muscle breakdown. Many protein
and meal replacement supplements contain glutamine.
Side effects:
 No side effects have been found so far.

7. HMB (Beta-Hydroxy Beta-Methylbutyrate)

 HMB is made in the body from the BCAA, leucine. It can also be obtained from foods such as
grapefruit, alfalfa and catfish.
 No one knows exactly how HMB works but it is thought to be involved in cellular repair. HMB is
a precursor to an important component of cell membranes that helps with growth and repair of
muscle tissue. HMB supplements claim to protect muscles from excessive breakdown during
exercise, accelerate repair and build muscle.
Its need:
 If new to lifting weights, HMB may help to boost strength and build muscle, but probably only for
the first 2 months of training.
 No long-term studies have been carried out to date – it is unlikely to benefit more experienced
athletes.
Side effects:
 No side effects have yet been found.

8. NITRIC OXIDE SUPPLEMENTS

 The active ingredient in nitric oxide (NO) supplements is L-arginine, a non-essential amino acid,
made naturally in the body.
 It is usually sold as arginine alpha keto-glutarate (A-AKG) and arginine keto iso-caproate (A-
KIC).
 Supplements are marketed to bodybuilders for promoting and prolonging muscle pumps and
increasing lean body mass and strength.
 Arginine is an amino acid that is readily converted to NO in the body.
 NO is a gas that is involved in vasodilation, which is the process that increases blood flow to
muscles, allowing better delivery of nutrients and oxygen.
 The idea behind the NO-boosting supplements is to use L-arginine, A-AKG and A-KIC to increase
the production of NO to bring a greater influx of nutrients and oxygen to the muscles, causing a
better pump when lifting weights, and increased recovery and muscle growth.
 More research needs to be done to confirm.

9. PROTEIN SUPPLEMENTS
 Protein supplements can be divided into three main categories: protein powders (which is mixed
with milk or water into a shake); ready-to drink shakes and high-protein bars.
 They may contain whey protein, casein, soy protein or a mixture of these and provide concentrated
source of protein to supplement usual food intake.
 Whey protein is derived from milk and contains high levels of the essential amino acids, which are
readily digested, absorbed and retained by the body for muscle repair. Whey protein may also help
enhance the immune function.
 Casein, also derived from milk, provides a slower-digested protein, as well as high levels of amino
acids. It may help protect against muscle breakdown during intense training.
 Soy protein is less widely used in supplements but is a good option for vegans and people with
high cholesterol levels – 25 g of soya protein daily (as part of a diet low in saturated fat) can help
reduce cholesterol levels.
Its need:
 Most athletes can get enough protein from 2–4 daily portions of meat, chicken, fish, dairy
products, eggs and pulses.
 Vegetarians can meet their protein needs by eating a variety of plant proteins, such as tofu, Quorn,
beans, lentils, and nuts, each day.
 However, protein supplements may benefit ones who have high protein requirements (e.g. through
strength and power training), who are on a calorie-restricted diet or ones who cannot consume
enough protein from food alone (e.g. through a vegetarian or vegan diet).
 1.4 g per kg of body weight per day for endurance athletes and 1.4 and 1.8 g per kg body weight
per day for strength athletes.
 For example, a strength athlete weighing 80 kg may need as much as 144 g protein a day. This
may be difficult to get from food alone and supplement should be included if there is consistent
shortfall.
Side effects:
 An excessive intake of protein, whether from food or supplements, is not harmful but offers no
health or performance advantage.
 Concerns about excess protein harming the liver and kidneys or causing calcium loss from the
bones have been disproved.

10. TAURINE
 Taurine is a non-essential amino acid produced naturally in the body.
 It is also found in meat, fish eggs and milk.
 It is the second most abundant amino acid in muscle tissue.
 Taurine is sold as a single supplement, but more commonly as an ingredient in certain protein
drinks, creatine-based products and sports drinks.
Its need:
 It is marketed to athletes for increasing muscle mass and reducing muscle tissue breakdown during
intense exercise.
 Taurine has multiple roles in the body, including brain and nervous system function, blood
pressure regulation, fat digestion, absorption of fat-soluble vitamins and control of blood
cholesterol levels.
 It is used as a supplement because it is thought to decrease muscle breakdown during exercise.
 The theory behind taurine is that it may act in a similar way to insulin, transporting amino acids
and sugar from the bloodstream into muscle cells. This would cause an increase in cell volume,
triggering protein synthesis and decreasing protein breakdown.
 Intense exercise depletes taurine levels in the body, but there is no sound research to support the
claims for taurine supplements.
 As taurine can be obtained from food (animal protein sources) there appears to be no convincing
reason to recommend taking the supplements for athletic performance or muscle gain.
Side effects
 Taurine is harmless in the amounts found in protein and creatine supplements. Very high doses of
single supplements may cause toxicity.

11. ZMA
 ZMA (Zinc Monomethionine Aspartate and Magnesium Aspartate) is a supplement that combines
zinc, magnesium, vitamin B6 and aspartate in a specific formula.
 It is marketed to bodybuilders and strength athletes as a testosterone booster.
 Manufacturers claim that ZMA can boost testosterone production by up to 30%, strength by up to
11%, and improve muscle mass and recovery after exercise.
 The basis for these claims is that the supplement corrects underlying zinc and/or magnesium
deficiencies, thus „normalising‟ various body processes and improving testosterone levels.
 Zinc is needed for growth, cell reproduction and testosterone production. In theory, a deficiency
may reduce the body‟s anabolic hormone levels and adversely affect muscle mass and strength.
 Magnesium helps reduce levels of the stress hormone cortisol (high levels are produced during
periods of intense training), which would otherwise promote muscle breakdown. A magnesium
deficiency may increase catabolism.
 ZMA supplements may therefore help increase anabolic hormone levels and keep off high levels
of cortisol by correcting a zinc and magnesium deficiency.
Its need:
 Strength and power athletes during periods of intense training may benefit from ZMA, but only if
dietary levels of zinc and magnesium is low and not dramatic increase of them.
 Zinc can be obtained from wholegrains, including wholemeal bread, nuts, beans and lentils.
Magnesium is found in wholegrains, vegetables, fruit and milk.
Side effects:
 Do not exceed the safe upper limit of 25 mg daily for zinc; 400 mg daily for magnesium.
 High levels of zinc – more than 50 mg – can interfere with the absorption of iron and other
minerals, leading to iron-deficiency.
 Check the zinc content of any other supplement if consuming.

12. EPHEDRINE/‘FAT BURNERS’/THERMOGENIC SUPPLEMENTS

 The main ingredient in „fat burners‟ or thermogenics is ephedrine, a synthetic version of the
Chinese herb Ephedra or ma huang.
 Ephedrine is, strictly, a drug rather than a nutritional supplement.
 It is also used at low concentrations in cold and flu remedies (pseudoephedrine).
 Ephedrine is chemically similar to amphetamines which act on the brain and the central nervous
system.
 Athletes use it because it increases arousal, physical activity and the potential for neuromuscular
performance.
 It is often combined with caffeine, which enhances the effects of ephedrine.
 Ephedrine is a proven stimulant. It has little effect on strength and endurance.
 They make to feel more awake and alert, more motivated to train hard and more confident.
 Ephedrine helps fat loss: partly due to an increase in thermogenesis (heat production), partly
because it suppresses appetite and partly because it makes us more active.
 The fat burning effect of ephedrine seems to decrease over time, i.e. weight loss slows or stops
after 12 weeks.
Its need:
 It is an addictive drug and involves health risks.
 The International Olympic Committee (IOC) bans ephedrine, whether in cold remedies or in
supplements.
Side effects:
 Ephedrine is said to be safe in doses containing around 18–25 mg, the amount used in
decongestants and cold remedies.
 Taking too much can have serious side effects. These include increased heart rate, increased blood
pressure, palpitations, anxiety, nervousness, insomnia, nausea, vomiting and dizziness.
 Very high doses (around 3000 mg) cause heart attacks and can even be fatal.
 Caffeine–ephedrine stacks produce adverse effects at even lower doses.
 Ephedrine‟s risks far outweigh its potential benefits. It is addictive and people can develop a
tolerance to it.

13. FAT BURNERS (EPHEDRINE FREE)

 Certain fat-burning and weight loss supplements claim to mimic the effects of ephedrine, boost the
metabolism and enhance fat loss but without harmful side effects.
 The main ingredients in these products include citrus aurantium (synephrine or bitter orange
extract); green tea extract and Coleus forskohlii extract (a herb, similar to mint).
 Citrus aurantium is a weak stimulant, chemically similar to ephedrine and caffeine. It contains a
compound called synephrine which, according to manufacturers, reduces appetite, increases the
metabolic rate and promotes fat burning.
Its need:
 However, despite the hype, there is no sound scientific evidence to back up the weight loss claims.
 The research on ephedrine-free fat burners is not robust and any fat burning effect they provide
would be relatively small or none.
Side effects:
 Herbal alternatives to ephedrine are generally safer, side effects prevail with high doses. Citrus
aurantium can increase blood.
 High doses of forskolin may cause heart disturbances.

14. PRE /PRO HORMONES/STEROID PRECURSORS/TESTOSTERONE BOOSTERS

 Pre-hormone supplements include dehydroepiandrosterone (DHEA), androstenedione („andro‟)
and norandrostenedione, weak androgenic steroid compounds.
 They are produced naturally in the body and converted into testosterone.
 Supplements are marketed to bodybuilders and other athletes for increased strength and muscle
mass.
 Manufacturers claim the supplements will increase testosterone levels in the body and produce
similar muscle-building effects to anabolic steroids, but without the side effects.
 Studies show that andro supplements and DHEA have no significant testosterone-raising effects,
and no effect on muscle mass or strength.
 Most athletic associations, including the International Olympic Committee (IOC), ban pre-
hormones.
Side effects:
 Studies have found that pre-hormones increase oestrogen (which can lead to gynecomastia, male
breast development) and decrease HDL (high density lipoproteins or good cholesterol) levels.
 Other side effects include acne, enlarged prostate and water retention.

Imbalances due to supplements

 Taking single vitamins or minerals can easily lead to imbalances and deficiencies.
 Many interact with each other, competing for absorption, or enhancing or impairing each other‟s
functions.
 For example, iron, zinc and calcium share the same absorption and transport system, so taking
large doses of iron can reduce the uptake of zinc and calcium.
 For healthy bones, a finely tuned balance of vitamin D, calcium, phosphorus, magnesium, zinc,
manganese, fluoride, chloride, copper and boron is required.
 Vitamin C enhances the absorption of iron, converting it from its inactive ferric form to the active
ferrous form.
 Most of the B vitamins are involved in energy metabolism, so a short-term shortage of one may be
compensated for by a larger than normal use of another. If in doubt about supplements,
 It is safest to choose a multivitamin and mineral formulation rather than individual supplements.
 Single supplements should only be taken upon the advice of doctor or nutritionist.

Natural vitamin supplements vs synthetic

 There is no proof that so called natural vitamin supplements are better absorbed than synthetic
vitamins.
 The majority have an identical chemical structure. They are the same and such terms on
supplement labels are meaningless.
 Tests have shown that a relatively new type of supplement called „food form‟ vitamins and
minerals are more readily absorbed than synthetic vitamins.
 „Food form‟ vitamins and minerals are micronutrients that are grown from food-based (yeast)
cultures in the lab and are therefore intricately bound to protein, in a similar way as naturally occur
ring vitamins in food, which means lower doses are sufficient for maximum effect.