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[RC] Ergogenics summary - Ridecamp GuestPlease Reply to: ti tivers@xxxxxxx or ridecamp@xxxxxxxxxxxxx
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SUMMARY OF FUEL ADDITIVES AND THEIR EFFECT ON PERFORMANCE
Sherman, W. M., & Lamb, D. R. (Eds.). (1995). Proceedings of the Conference on
Nutritional Ergogenic Aids. Sports Nutrition, 5, Supplement.
Carbohydrate Loading
Evidence now supports carbohydrate (CHO) loading with a pre-event meal of
60-70% CHO content. This is potentially beneficial for events requiring very
extended endurance activities (e.g., marathon running, an all-day swim meet, a
soccer game, very demanding practice sessions). It was recommended that CHO
drinks should be consumed during the event and/or training and up to 40-60 gm
of CHO taken hourly for five hours after the activity.
Fat Loading
The recently promoted "fad" of increasing dietary fat so that during an
activity the body will use it as fuel and save ("spare") CHO for later is
unsupported by facts. It could even be dangerous.
Branch Chain Amino Acids
These are promoted as a means to stimulate an increase in the brain's level of
serotonin, a central nervous system neurotransmitter that could reduce fatigue
sensations recognized by the brain. At this time there is little evidence that
this works. More research is required.
Protein and Amino Acids
Both are widely used by body-builders wishing to "bulk-up." Nutritionists claim
that normal dietary intake is sufficient. Some dietitians claim 1 gm/kg of body
weight per day is all that is needed, whereas a German scientist (Stegeman) has
reported that double that amount is required. [A general rule-of-thumb is that
an appropriate diet would include 15% protein.]
Most athletes probably have adequate intake of protein if they are not
vegetarian. There is likely to be little benefit derived from excess ingestion
of protein and/or amino acids.
Caffeine
This is a banned substance over a set blood level. Recent research has shown
that any level of caffeine, including below the illegal limit, can improve
performance. The amount is not relevant to performance.
Caffeine works because it increases the use of fat as an energy substrate and
thus, spares CHO. It is also beneficial for events up to five minutes because
of its stimulatory effects.
It is likely that caffeine will be banned completely or totally deregulated.
Creatine
Creatine is involved in the regeneration of energy (adenosine triphosphate -
ATP). Its availability limits performance in short explosive activities. The
administration of 5 gm doses over five days will significantly enhance muscular
performance and enhance recovery. Some research suggests that it may allow
athletes to train with reduced fatigue at an intensity higher than normal.
Bicarbonate
This is intended to increase the buffering capacity of the blood and thus,
delay the onset of debilitating levels of hydrogen ions and lactate. Increased
blood acidity inhibits glucose oxidation and energy production.
If 0.3 gm/kg of body weight is ingested, speed performances are benefited.
However, the frequent side-effects of gastro-intestinal distress warrants
thorough experimentation before it is tried in competitions.
L-Carnitine
Carnitine's main function is to transport fats into muscle tissue for energy
provision. Supplementation does not increase performance or enhance fat burning
although it may correct deficiencies in some persons.
Implications
The following ergogenic aids are suggested by the literature.
For sprint-type performance, creatine, and bicarbonate. CHO loading should
enhance the volume of and recovery from training.
For endurance athletes, caffeine and CHO loading should enhance the volume of,
and recovery from, training.
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