ergogenic aids

what does SWWUSH stand for

Status, What it benefits, Why it benefits, Used by, Side effects, How it benefits

STATUS

legal or illegal

WHAT it benefits

aerobic or anaerobic

WHY it benefits

results- strength or endurance

USED by

what athletes

SIDE effects

negatives

HOW it benefits

physiological effects

what are nutritional aids

it refers to food and drinks that aids performance

how many UK elite athletes use nutritional aids

59%

what is glycogen loading

decreasing carbs stores and then increasing them just before the events

how does glycogen loading work

7 day before event reduce carb intake and consume high protein diet, 3-5 days train at high intensity depleting carb store, 2-3 days reduce training and rest to maximise glycogen stores

who uses glycogen loading

endurance athletes- tour de france, marathon runners

positives of glycogen loading

up to 50% higher glycogen stores, improves endurance capacity

negative of glycogen loading

increases risk of injury, causes gastrointestinal problems

what is nitrates

inorganic compounds that convert ubro nitric oxide helping vascular and metabolic control

how are nitrates commonly taken

beetroot juice

who uses nitrates

200-400m sprinter

positives of nitrates

increase blood pressure, reduces resting blood pressure, reduces vo2 consumption at sub max exercise, enhances muscle recovery

negatives of nitrates

what is creatine

produced from amino acids increases muscle store of ATP by 50%

how is creatine taken

consumed in meat

who uses creatine

body builder

what are the positives of creatine

aids recovery and energy production allowing longer training at a higher intensity, weight gain

what are the negatives of creatine

dehydration, cramping, kidney issues

what is caffeine

stimulate that heightens CNS so more fat is broken down for fuel

how is caffeine taken

1 hour before comp 3-9 mg/kg (2-6 cups of coffee)

who uses caffine

what are the positives of caffine

improve aerobic capacity

what are the negatives of caffine

dehydration, insomnia, anxiety

what is bicarbonate

how is bicarbonate taken

who uses bicarbonate

sprinters

what are the positives of bicarbonate

better tolerance to lactic acid, buffering hydrogen ions

what are the negatives of bicarbonate

stomach ache, nusea, bad taste

plain water hydration

helps replace lost fluids but isn’t the best solution to rehydration

types of sports drinks

hypertonic, isotonic, hypotonic, recovery drinks

what is in a hypertonic drink

8% carbs, high glucose content

benefits of hypertonic drinks

best used in the preparition phase and recovery phase

negatives of hypertonic drinks

cause dehydration

what is in isotonic drinks

8g of glucose per 100ml of water

positives of isotonic drinks

useful an 1 hour + before activities

negatives of isotonic drinks

stomach cramps and bloating

what is in hypotonic

lower concertation of carbs and glucose

positives of hypotonic drinks

useful for fluid replacement and prolonged exercise

negatives of hypotonic drinks

what are in recovery drinks

carbohydrates and protein

positives of recovery drinks

muscle recovery

negatives of recovery drinks

what is timing of meals

meals should be timed around the event

who uses timing of meals

all athletes and ecah for different reasons

what is WADA

the World Anti Doping Agency

what are pharmacological aids

drugs to enhance performance

what are anabolic steroids

group of synthetic hormones that resemble testostrone

what is the status of anabolic steroids

illegal

how are anabolic steroids used

taken in tablet, cream, fluid or injection

what are the positives of anabolic steroids

easily accessible, promotes protein synthesis and muscle growth

what is are the negatives of anabolic steroids

increased risk of cancer, stroke, heart attack

who uses anabolic steroids

power athletes- sprinters

what doe EPO stand for

erythropoietin

what is EPO

naturally produced hormone responsible for the production of red blood cells

how is EPO taken

through injection synthetic RhEPO

who uses EPO

endurance athletes

what is the status of EPO

illegal

what are the positives of EPO

aerobic benefit as more oxygen transport, delays fatigue

what are the negatives of EPO

increased blood viscosity, risk of clotting and heart failure

what does HGH stand for

human growth hormone

what is HGH

synthetic product copying the naturally produced growth hormone which declines naturally with age

how is HGH taken

injection

who uses HGH

body builder and power athletes

what is the status of HGH

illegal

what are the positives of HGH

improves recovery speed, increases lean muscle mass

what are the negatives of HGH

abnormal bone and muscle development, increased risk of cancer

what are physiological aids

they improve performance

what is blood doping

it increases the red blood cell count

how does blood doping work

blood is removed 4-6 weeks before the event that blood replenishes and prior to the vents the blood previously removed goes back into the body

who uses blood doping

endurance athletes- tour de france

what is the status of blood doping

illegal

what are the positives of blood doping

increases haemoglobin available during exercise

what are the negatives of blood doping

increased blood viscosity, decreased cardiac output, risk of infection and blood clots

what percentage increase pf VO2 max occurs when 0.9-1.8 litres of blood is infused

5-13%

what does IHT stand for

intermittent hypoxic training

what is IHT

alternating intervals of several mins of hypoxic then hyperoxic/normoxic air

how long are IHT sessions

15-45 mins

how long are the IHT rest periods

1-40 mins

how does IHT work

athletes live at sea level but train at a low partial pressure of oxygen

what is the status of IHT

legal

who uses IHT

endurance athletes

what are the positives of IHT

increase red blood cell count, easy access, low cost, delays OBLA

what are the negatives of IHT

dehydration, benefits lost quickly when stopped

what are examples of cooling aids

vests, wraps, ice baths

what is pre cooling

before performance for 8-30 mins

who uses cooling aids

all athletes eg. footballers

what is post cooling

cooling after recovery can aid recovery of soft tissues

what does pre cooling reduce

muscular strain

what does post cooling reduce

swelling and blood leaking into tissue

what are the positives of cooling aids

reduce dehydration, overheating, heat stroke

what are the negatives of cooling aids

can mask injuries, cause ice burns

what is the status of cooling aids

legal