research institute for sports & exercise sciences faculty of science nutritional ergogenic aids...
TRANSCRIPT
Research Institute for Sports & Exercise SciencesFACULTY OF SCIENCE
NUTRITIONAL ERGOGENIC AIDS AND SWIMMING
DON MACLAREN
Research Institute for Sports & Exercise SciencesFACULTY OF SCIENCE
WHAT IS AN ERGOGENIC AID?
A product that purports to
Improve performance
Research Institute for Sports & Exercise SciencesFACULTY OF SCIENCE
ENERGY SOURCES, FATIGUE AND SWIMMING EVENTS
Research Institute for Sports & Exercise SciencesFACULTY OF SCIENCE
ERGOGENIC AIDS TO FOCUS ON
• Creatine
• Alkalinisers
• Caffeine
• Β-alanine/carnosine
Research Institute for Sports & Exercise SciencesFACULTY OF SCIENCE
ATP
ADP
Cr Cr
PCr
ATP
ADPPCr
EXERCISE RECOVERY
Research Institute for Sports & Exercise SciencesFACULTY OF SCIENCE
CREATINE INGESTION: 5 days @ 20g/d
110
120
130
140
150
160
TC
r m
mo
l/kg
dm
Maximum loading
Research Institute for Sports & Exercise SciencesFACULTY OF SCIENCE
0 5 10 15 20 25
Days to complete loading
1-2 x 3g
4 x 3g
4 x 5g
CREATINE LOADING
Research Institute for Sports & Exercise SciencesFACULTY OF SCIENCE
CREATINE: how it may work?
• Increases Total muscle Cr
• Increases possibility of resynthesis of PCr
• Enhances muscle bufferingADP + PCr + H+ → ATP + Cr
• Causes muscle swelling and ↑ protein synthesis
Research Institute for Sports & Exercise SciencesFACULTY OF SCIENCE
STUDIES ON CREATINE
• Unlikely on single bouts• More likely to help repeated bouts• May not help running-based activities• More likely to help cycling ad swimming• Enhances Strength• Increases body mass
Research Institute for Sports & Exercise SciencesFACULTY OF SCIENCE
CREATINE & SWIMMING
• Single sprints – 9 studies (n=173)
7 NS; 2 → 2% improvement
• Repeated sprints – 10 studies (n=186)
9 studies – improvement
1 study – NS
• Body composition – 12 studies (N=183 )
7 No change (4-6 days)
5 → + 0.6-1% ↑ Body Mass
Research Institute for Sports & Exercise SciencesFACULTY OF SCIENCE
ENERGY SOURCES: ANAEROBIC GLYCOLYSIS
Lactate production
Research Institute for Sports & Exercise SciencesFACULTY OF SCIENCE
ALKALINISERS: how they may work?
• Enhance blood buffering (HCO3 and BE)
• NOT ↑ in muscle buffer
• Increases lactate and H+ efflux from cell
Research Institute for Sports & Exercise SciencesFACULTY OF SCIENCE
LACTATE EFFLUX
La
H+
MUSCLE CAPILLARY
H+
La
pH 7.4
HCO3
HCO3
pH – 7.0pH -6.5
CAPILLARY
HCO3
pH- 7.8
HCO3
HCO3
HCO3
Research Institute for Sports & Exercise SciencesFACULTY OF SCIENCE
STUDIES ON ALKALINISERS
• Unlikely to help short bouts <60s• More likely to help repeated short bouts• Can help in events lasting up to 30’• Chronic loading also helps• Variety of sporting activities
Research Institute for Sports & Exercise SciencesFACULTY OF SCIENCE
ALKALINISERS & SWIMMING
Gao et al (1988) EJAP 58:171
• 10 male college swimmers
• 5 x 100yds
• 0.25 g/kg HCO3 60’ before test
• 2 x HCO3; 2 x Pl; 1 x nothing
Research Institute for Sports & Exercise SciencesFACULTY OF SCIENCE
ALKALINISERS & SWIMMING
Pierce et al (1991) JSS 10: 255-259
• 7 male college swimmers• 1 x 100yd then 2 x 200yd
• Pl v C v HCO3 (0.2g/kg) given 60’ before swim
• 100yd – Pl (54.08); C (52.86); HCO3 (53.63)
• 2 x 200yd – HCO3 0.41% and 0.9% faster than C
Pl -1.11% and 0.02% compared with C• None of the results were significant
Research Institute for Sports & Exercise SciencesFACULTY OF SCIENCE
CRITERIA FOR POSITIVE USE OF BICARBONATE/CITRATE
• Dose – 0.3 g Kg-1 BM of HCO3 or citrate
• Timing – at least 90 min before exercise
• Period of ingestion – 30 to 60 min
• Events – 60 s or longerrepeated sprints (total work)
Research Institute for Sports & Exercise SciencesFACULTY OF SCIENCE
CAFFEINE: studies on endurance capacity
Research Institute for Sports & Exercise SciencesFACULTY OF SCIENCE
CAFFEINE: how it may work?
• Promotes adrenaline secretion
• Phosphodiesterase inhibition
• Adenosine antagonist
• Intra-cellular Ca2+ release
Research Institute for Sports & Exercise SciencesFACULTY OF SCIENCE
COSTILL (1978) MODEL OF CAFFEINE ACTION
Research Institute for Sports & Exercise SciencesFACULTY OF SCIENCE
CAFFEINE & SWIMMING
Collomp et al (1992)
• 7 Tr and 7 UTr swimmers• 2 x 100m with 20’ recovery• 250mg Caf or Pl 60’ before• Caf – P<0.01 improvement in swim velocity (Tr)• NS – UTr or Pl
Research Institute for Sports & Exercise SciencesFACULTY OF SCIENCE
CAFFEINE & SWIMMING
MacIntosh & Wright (1995)
• 7 Tr swimmers• 1500m • 6mg/kg Caf or Pl 150’ before• Caf – P<0.05 improvement
(20:58.8 v 21:21.8)• Also ↓ RPE in 100m warm-up
before swim
Research Institute for Sports & Exercise SciencesFACULTY OF SCIENCE
CAFFEINE, HCO3 & SWIMMING
Pruscino et al (2008) IJSNEM 18:
• 6 elite male• 2 x 200m with 30’ recovery
• Pl v HCO3 (0.3g/kg) v Caf (6mg/kg) v Caf+HCO3
• 1st 200m – Pl (2:03.77); B (2:03.01); C (2:02:42); C+B (2:01.69)
• 2nd 200m – Pl (2:04.22); B (2:02.62); C (2:03.90); C+B (2:01.70)
• NS – P=0.06
Research Institute for Sports & Exercise SciencesFACULTY OF SCIENCE
B-alanine and carnosine: the new kids on the block??
• Carnosine is a major intracellular buffer
• Carnosine is made from beta-alanine + histidine
• Could ingestion of either carnosine or beta-alanine
result in enhanced carnosine levels in muscle?
• If so, does this increase lead to an improvement in high intensity performance?
Research Institute for Sports & Exercise SciencesFACULTY OF SCIENCE
Β-alanine: new kid on the block!
Derave et al (2007) – JAP 103, 1736-1743
• 15 male athletes ingested 4.8g beta-alanine/day or Pl for 4 wk
• Increase in muscle carnosine (soleus & gastroc)• Increase in knee extension torque• No sig diff in 400m run or isometric endurance
Research Institute for Sports & Exercise SciencesFACULTY OF SCIENCE
Β-alanine: new kid on the block!
Hill et al (2007) Amino Acids 32:225-233
• 13 male subjects + 12 matched controls• B-alanine for 10 wks (4g/day)
• Total work done on cycle at 110% Wmax
• Muscle carnosine ↑ 58.8% (4wk) and 80.1% (10wk)• Increased equally in both Type I and Type IIa• TWD – ↑ 13% (4wk) and further 3.2% (10 wk)• TWD – unchanged in control
Research Institute for Sports & Exercise SciencesFACULTY OF SCIENCE
CONCLUSIONS
• Creatine – YES for repeated sprints
YES (?) for single sprints
• Alkalinisers – YES(?) for events > 50m
• Caffeine – YES for sprints and prolonged
• Β-Alanine – Potential (?) 50m-200m