Questions and Answers
What is the primary goal of athletes who use ergogenic aids?
To gain a competitive edge over their rivals
What is the main reason why athletes believe in the effectiveness of most dietary supplements?
The placebo effect
What are the most important ergogenic aids for athletes, according to the text?
Sufficient water and electrolytes, carbohydrates, and a balanced and varied diet
Why should athletes be cautious when considering the use of dietary supplements?
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What is a recommended use of nutrient supplements, according to the text?
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What types of substances are often used as dietary supplements by athletes?
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What is a more effective way for athletes to improve their performance, according to the text?
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Who should conduct research on the effectiveness and safety of dietary supplements, according to the text?
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What is the primary function of beta-alanine as an ergogenic aid?
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What is the benefit of consuming 3-6 mg of caffeine per kilogram of body weight about 1 hour before exercise?
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What is the effect of chromium intake above 400 mcg/day?
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What is the recommended safe daily intake of creatine for healthy adults?
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What is the primary function of ginseng as an ergogenic aid?
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What is the effect of nitrate concentrates, such as beetroot juice, on the body?
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What is the primary function of sodium bicarbonate (baking soda) as an ergogenic aid?
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What is the primary concern with ephedrine-containing supplements?
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What is the purpose of Table 11.8 in the provided content?
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What is the main concern with energy drinks?
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What is the function of testosterone in the human body?
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What are anabolic steroids, and why are they restricted or banned by major athletic organizations?
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What is growth hormone, and what are its functions in the human body?
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Why is caffeine the most widely used ergogenic aid, and what are its effects on the body?
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Why does the NCAA ban the use of caffeine and limit the amount of caffeine in athletes' bodies during competition?
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What are the possible side effects of consuming high amounts of caffeine, especially for non-regular consumers?
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Why is it important to be cautious when consuming energy drinks and 'stay awake' pills or chewing gums?
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What was the FDA's warning regarding 'powdered' caffeine in 2015?
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What is the function of DHEA in the human body?
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Why do athletic organizations, such as the NCAA, ban the use of anabolic steroids and growth hormone?
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Study Notes
Ergogenic Aids: Separating Fact from Fiction
- Ergogenic aids are substances, devices, or dietary supplements used to improve athletic performance, but most have no reliable scientific evidence to support their effectiveness.
- Many athletes believe in the value of these aids, but the perceived benefits are often due to the placebo effect rather than actual physiological changes.
Dietary Supplements and Ergogenic Aids
- Bee pollen, dried adrenal glands from cattle, seaweed, freeze-dried liver flakes, and ginseng are examples of dietary supplements used by athletes to gain a competitive edge.
- However, most of these supplements have no scientific evidence to support their ergogenic effects or long-term safety.
- Athletes should be skeptical of claims made for any substance until its effects and safety have been determined by independent researchers.
Effective Ergogenic Aids
- Sufficient water and electrolytes, carbohydrates, and a balanced and varied diet consistent with MyPlate recommendations are effective ergogenic aids.
- Meeting carbohydrate and fluid needs, along with overall nutrient needs, is the most important ergogenic aid for athletes.
Caffeine
- Caffeine is the most widely used ergogenic aid worldwide.
- Caffeine raises the level of fatty acids in blood, allowing exercising muscles to use more fat for energy.
- Caffeine also enhances the ability of skeletal and heart muscles to contract and increases mental alertness.
- Consuming 3-6 mg of caffeine per kg of body weight about 1 hour before exercise can benefit certain athletes.
- High doses of caffeine can cause nervousness, shakiness, and sleep disturbances, and very high doses can be deadly.
Banned Substances
- Ephedrine-containing supplements were banned by the FDA in 2004 due to serious and deadly side effects.
- Anabolic steroids and growth hormone are banned by the NCAA and other athletic organizations due to serious side effects, including liver damage, cardiovascular disease, and reproductive problems.
Energy Drinks
- Energy drinks often contain caffeine or other stimulants that provide a temporary energy boost.
- These drinks also provide calories if sweetened with added sugars.
- Energy drinks may cause elevated heart rate and blood pressure, increased risk of engaging in risky behaviors, and other side effects.
Important Reminders
- Athletes should focus on improving their dietary habits, training routines, and sports techniques rather than relying on ergogenic aids.
- Nutrient supplements should only be used to correct specific dietary deficiencies, such as preventing iron deficiency or boosting calcium intakes.
- Athletes should always consult with healthcare professionals or registered dietitians before using any dietary supplements or ergogenic aids.
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Description
Explore the benefits and drawbacks of using amino acid supplements and other ergogenic aids in athletic performance. Identify banned substances and sources of caffeine, and understand their effects on the body.