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ERGOGENIC SUPPLEMENTS (Protein and Amino Acids (Protein powders: most of…
ERGOGENIC SUPPLEMENTS
Ergogenic aids
Are items or substances which enhance performance.
Most frequently used products reported by female athletes:
Multivitamins, herbal substances, protein supplements, amino acids, creatine, fat burners/weightloss products, caffeine, iron, and calcium.
Protein and Amino Acids
Protein powders:
most of protein extracts are obtained from milk, eggs, bovine colostrum, soy and to a lesser extent, bean, wheat or rice.
Whey protein
is particularly rich in essential amino
acids (EAA), vitamins, and minerals, is involved in inmune functions.
Casein
consists of three different protein factors: α-casein,
β-casein, and κ-casein.
Soy protein
is the most widely used vegetable protein source and it´s reported to have equivalent quality to egg or milk protein. It also has a high concentracion of BCAA´S, plus arginine, moderate amounts of glutamine and low amounts of methionine.
Benefits
include boosting general health, body weight management, increased lean body mass, enhanced muscle recovery after exercise, stimulate skeletal muscle protein synthesis.
Essential Amino Acids
nutritional intervention leading to an acute increase in muscle amino acid availability at rest or early after resistance exercise is a vital stimulus for promoting muscle protein synthesis.
Research indicates that ingesting 4 to 6 g (>45 mg to 86–95 mg/kg body weight) prior to and/or folllowing exercise can significantly stimulate protein synthesis.
Branched Chain Amino Acids
: the EEAs leucine, isoleucine, and valine form what is referred to as BCAAs. BCAAs comprise about 1/3 of the total muscle protein pool and act as a primary nitrogen source for glutamine and alanine synthesis in muscle.
L-Glutamine
: acts as an antioxidant, immuno supressor, and anticatabolic agent. Is the most abundant amino acid in plasma and skeletal muscle.
Creatine:
increases muscle creatine stores in subjects who don´t already have maximal stores.
Fat Burners and Energy Supplements
Ginseng
: is a widely used herbal supplement in many fat burners and energy drinks. Improves mood, performance and alertness and increase fat utilization.
Echinacea
: It is used for boosting immune system.
Ephedra
: contains ephedrine and other alkaloids which are sympathomimetic possesing α- and
β-agonistic properties. It stimulate the central nervous system.
Caffeine
: stimulates the release of epinephrine, it has also been reported to enhance fat oxidation and spare muscle glycogen.
Anabolic-Androgenic Steroids
Anabolic-androgenic steroids (AAS)
are synthetic derivatives of testosterone. In athletes is used for anabolism, anticatabolism, and promoting aggression
Calcium and Iron
Calcium
: it is use to strengthen bones, due to
lactose intolerance or low dietary intake
Iron
: It is use because women in general tend to have more iron defi ciency issues than men
Universidad Anáhuac Cancún
Verónica A. Catzin Barragán
Referencia: Mccomb, Jacalyn & Jordan, Shannon. (2008). Ergogenic Aids and the Female Athlete. 10.1007/978-1-59745-534-3_27.