Essentials of Strength Training and Conditioning Chapter 11

Prohormones

Precursors to the synthesis of other hormones and are theorized to increase the body's ability to produce a given specific hormone

Luteinizing hormone

Stimulates the production of testosterone

HCG

Human Chorionic Gonadotropin, similar to luteinizing hormone

HCG Efficacy

Can increase testicular testosterone production, nearly doubling them within four days after a large intramuscular injection

HCG Adverse Effects

Very little research on the side effects

Insulin

Anabolic hormone secreted by the pancreas to elevations in blood glucose or leucine concentration. Increases protein synthesis

Insulin Efficacy

can aid in the suppression of muscle breakdown if elevated post workout

Insulin Adverse Effects

If injected can cause immediate death, coma or the development of insulin dependent diabetes

HGH

Human growth hormone, a protein secreted from the anterior pituitary gland involved in stimulation of bone and skeletal muscle

HGH Efficacy

Oral ingestion does not result in any benefit.

HGH cannot be decide in the urine via a drug test but can in a blood test

Tough to do research considering the ethics of the drug

HGH Adverse Effects

Diabetes, cardiovascular dysfunction, muscle, joint, and bone pain, hypertension, organ growth, and osteoarthritis

Erythropoietin

EPO, Produced in the kidneys and stimulates the production of new red blood cells. Used by lance armstrong

EPO Efficacy

Elevations in both hematocrit and hemoglobin. When EPO was given to normal men during six weeks of treatment, hematocrit levels increased 5.5% and hemoglobin concentrations increased 10%, aerobic capacity increased between 6% and 8% and time to exhaustion increasing 17%

EPO Adverse Effects

Thickens the blood, Deaths have occurred from use of EPO

Beta Adrenergic Agonists

(Clenbuterol)

Were originally developed to treat asthma and other life threatening medical conditions, show to have specific effects on body composition such as increase in lean mass and decrease in stored fat

Clenbuterol Efficacy

Most research has been done on patients with heart failure, have shown potential for strength increases

Clenbuterol Adverse Effects

Scarce data but limited documentation of any side effects

B-Blockers

Class of drugs that block the B-adrenergic receptors, preventing the catecholamines from binding. Have an ability to reduce anxiety and tremors during performance

B-Blockers Efficacy

Can approve slow and fast shooting accuracy

B-Blockers Adverse Effects

ergolytic effect (reduce performance) Impair cardiovascular response, reducing maximal heart rate, oxygen consumption and race perforce.

Also incorporated with an increased level of perceived exertion and heart problems

Essential amino acids EAA

Isoleucine, leucine, valine, lysine, methionine, phenylalanine, threonine, tryptophan

EAA Efficacy

Massive improvement in post exercise anabolic response

Leucine is mainly responsible with the BCAAs getting more credit than the EAA

leucine stimulates the mTOR pathway of protein synthesis

EAA Adverse Effects

None

Arginine

Required for the synthesis of protein and creatine and its metabolism results in the production of nitric acid

Arginine Efficacy

Nitric acid production helps vasodilation which is the widening of the blood vessels. Little scientific evidence supports these claims and oral arginine supplementation isn't recommended for healthy athletes

Arginine Adverse Effects

Gastrointestinal distress, nausea, abdominal cramps, diarrhea

HMB B-Hydroxy-B-methylbutyrate

a derivative of the EAA leucine. Evidence shows that HMB stimulates protein synthesis and decreases protein breakdown.

HMB Efficacy

Effective for people beginning a new training program or accompanied by a high intensity high volume training program for higher trained athletes

HMB Adverse Effects

None and with a lot of research

Muscle Buffering Capacity MBC

The ability to regulate H+ concentration in skeletal muscle during high intensity exercise (limiting H+ buildup)

B-Alanine

Nonessential amino acid that is common in many foods that we eat such as chicken. In muscle cells it is the rate-limiting substrate for carnosine synthesis.

Carnosine

Found mainly in Type II muscle fibers and is estimated to contribute up to 40% of the skeletal MBC of H+ produced during intense anaerobic exercise. Thus encouraging a decrease in pH

B-Alanine Efficacy

Does not improve maximal strength or power. Anaerobic threshold is improved with B-alanine

B-Alanine adverse effects

Paresthesia (tingling)

Sodium Bicarbonate

An antacid helping regulate pH in blood

Sodium Bicarbonate Efficacy

Creates a pH difference between the inside and outside of the muscle cells that causes an accelerated movement of H+ out of the contraction muscle, helping to regulate intramuscular pH

Sodium Bicarbonate Adverse Effects

Only shown when used above the dosage recommended, diarrhea, vomiting, and cramps

Sodium Citrate

Can increase blood pH without the gastrointestinal distress that is commonly seen with sodium bicarbonate supplementation

Sodium Citrate Efficacy

Increases muscular endurance

Sodium Citrate Adverse Effects

Gastrointestinal issues lesser than that of Sodium Citrate

L-Carnitine

Synthesized from the amino acids lysine and methionine and is responsible for the transport of fatty acids from the cytosol into the mitochondria to be oxidized for energy

L-Carnitine Efficacy

Studies have shown it may enhance recovery. Upregulates androgen receptors

L-Carnitine Adverse Effects

No adverse effects but not a lot has been looked into this supplement

Creatine

Supplies short term energy to cells

Creatine Efficacy

Research shows that creatine greatly increases strength levels. Better as a supplement than as a performance enhancer

Creatine Adverse Effects

Has been widely researched and have had no adverse effects

Caffeine

A stimulant to the central nervous system

Caffeine Efficacy

21 minute improvement in time to exhaustion with 3-9 mg/kg of body weight

Improved sprint times

Works better as an isolated supplement

Caffeine adverse effects

Heart arrhythmias are the biggest side effect but usually aren't seen unless exceeding 9mg/kg

Ephedrine

B-agonist, has been used to relieve symptoms of respiratory issues

Elevates basal metabolic rate thereby increasing energy expenditure and fat loss

Ephedrine Efficacy

Only effective when taken with caffeine for fat loss

Ephedrine Adverse Effects

Contains FDA banned ingredients and is also banned by many organizations

Citrus Aurantium

From a fruit commonly known as "bitter orange", used to treat digestive problems and is also a mild stimulant and increased metabolic rate

Citrus Aurantium Efficacy

When citrus uranium is combined with caffeine and other herbal products, significant improvements in time to fatigue have been reported

Citrus Auratium Adverse Effects

Elevated blood pressure, banned by the NCAA

Which of the following dietary supplements is (are) considered a stimulant?

I. Creatine

II. Caffeine

III. HMB

IV. Citrus aurantium

a. I and II

b. II and IV

c. III and IV

d. I and III

b. II and IV

Which of the following is NOT part of caffeine's role in improving athletic performance?

a. increased power production

b. decreased glycogen depletion

c. increased fat oxidation

d. decreased urine production

d. decreased urine production

Which of the following is the BEST reason for aerobic endurance athletes to avoid erythropoietin use?

a. Hematocrit and hemoglobin levels may decrease

b. It may cause an unregulated increase in red blood cell production

c. Resistance to infectious disease may be impaired

d. It may reduce the ability of the blood to carry oxygen

b. It may cause an unregulated increase in red blood cell production

Creatine supplementation improves all of the following variables EXCEPT

a. lean body mass

b. maximal strength

c. endurance performance

d. power

c. endurance performance

Which of the following performance-enhancing substances is most likely to increase lean body mass?

a. anabolic steroids

b. arginine

c. ephedrine

d. B-alanine

a. anabolic steroids