Sports Nutrition and Ergogenics - PPUM

By Mohd Izham Bin Mohamad

Youth and Sports Officer (Nutrition) SDA Accredited Sports Nutritionist

National Sports Institute

Sports Nutrition and Elite Performance

Dietary Supplement vs. Ergogenic Aid

Current and Future Issue

Pros and Cons Ergogenic Aid

Dosage and Performance

FOOD PRICE

Converting food to athletes by achieving nutrition goal daily :

CHO

Protein

Fat

Water

Mineral

2. Maximize training performance

1. Nutrient requirements carbohydrate, protein, fat, vitamins / minerals, fluids

3. Facilitate adaption of training metabolic

4. Selection and timing of food and fluid intake

5. Improve recovery and immune function

6. Enhance competition performance

Effect of CHO feeding during cycling on 40km time trial performance by Jeukendrup et al 1997.

Result show subject with CHO-electrolyte have significant different with placebo whereby subject finished less time (-6 minutes) then placebo

Time (min)

*

Result in World Championship 2010 for 40 km time trial

Result Time Difference

1st 58’09.19” -

2nd 1’02.75” - 4 minutes

3rd 1’12.49” - 14 minutes

1) Sports Nutrition and Elite Performance

3) Current Issue

5) Pros and Cons Ergogenic Aid

4) Dosage and Performance

FOOD

2) Dietary Supplement vs. Ergogenic Aid

Supplements are generally separated into two categories :

1. Dietary Supplements

2. Ergogenic Aids

Dietary Supplements : Products intended to supplement the diet

that contain at least one dietary ingredient.

Ergogenic Aids : Ergogenic aids are substances, devices, or practices that enhance an individual’s energy use, production, or recovery.

Dascombe et al (2009) J. Sport 13, 274 - 80

Tian H.H et al.2009. SMJ

Tian H.H et al.2009. SMJ

1) Sports Nutrition and Elite Performance

2) Dietary Supplement vs. Ergogenic Aid

3) Current Issue

5) Pros and Cons Ergogenic Aid

4) Dosage and Performance

FOOD PRICE

Geyer et al. 2004

1) Sports Nutrition and Elite Performance

2) Dietary Supplement vs. Ergogenic Aid

3) Current and Future Issue

5) Pros and Cons Ergogenic Aid

4) Dosage and Performance

FOOD PRICE

Tokish et al 2004.AJSM

Creatine started 1992 as “ hot supplement” during Olympic Barcelona

Source from dietary : 1-2 gram / day Function as ATP-Cr buffer Enhance performance :

Short / High Intensity (1-7 minutes), Repeated

Sprint , Short Interval Recovery

Enhance Glycogen Storage

Recommendation intake :

5 gram per day

Research Study On Creatine vs. Sprint

Study on 17 soccer player by Mujiko et al 2000 to examine effect on creatine supplementation on specific soccer performance.

5 gram per day ( 4 times ) x 6

day

Result showed there is significant different between before and after Creatine supplementation

Side effect on :

Gain weight 1-2 kg

Increased cramping but little evidence

Difference form showed difference effect. However, study showed creatine monohydrate which CHO help increase muscle creatine muscle.

Most comment ergogenic aids among athletes

the form of coffee, tea, coke, chocolate, medication

Recommendation Intake : 5-6mg/body Improved:

Endurance performance (fat metabolism)

Alertness (central nervous system)

Study on different protocol on caffiene for endurance TT by Cox et al 2002

Caffien intake 6 mg/kg caffeine 1 h preexercise

(Precaf), 6 1 mg/kg caffeine every 20 min

(Durcaf), 2 5 ml/kg Coca-Cola between 100 and 120 min SS and during TT (Coke)

Placebo.

Hogervest et al 2002.SME

Study on effects g caffeine, before and during cycling exercise on physical and cognitive performance

24 cyclist with 24 g CHO with 100 mg caffeine

Result showed there is significant improment on cognitive and physical test

Skill Sports

Nervous Athletes Adaptation Sensitivity

Toxicity

Ingestion of alkalizing agents reported to have a positive effect on performance in short term, intense exercise

Most effective for effort 1- 7 minutes

Sodium bicarbonate induce gastrointestinal distress after

ingestion

Side effects of sodium citrate:

(0.5g/ kg BM) nausea; thirst; headache; an urgent defecate or diarrhea

(0.6g/kg BM) gastrointestinal discomfort; stomach cramps

• Study by Adam et al 2004 among swimmer • Doses 0.3 kg/ body •4 x 50 meter •Result show a significant different on pH level and speed

a collection of descriptions of plants put together for medicinal purposes

Claim to improve performance but the evidence is no clear

Example :

Ginseng –fatgiue, relieve pain and headaches

Codrycep – increase ATP ratio

Category Supplement Category Supplement

Group A

Supported for use in

specific situations in

sport.

Provided to AIS athletes

for evidence-based uses.

Sports drink

Group B

Deserving of further

research.

Considered for provision to

AIS athletes under a research

protocol.

B-alanine

Sports gel Beetroot juice / Nitrate

Sports confectionery Anti-oxidants C and E

Liquid meal Carnitine

Whey protein HMB

Sports bar Fish oils

Calcium supplement Quercetin

Iron supplement Probiotics for immune support

Probiotics Other polyphenols as anti-oxidants and

anti-inflammatories

Multivitamin/mineral

Vitamin D

Electrolyte

replacement

Caffeine

Creatine

Bicarbonate

Group C

No meaningful proof of

beneficial effects.

Not provided to AIS

athletes.

Ribose

Group D

Banned or at high risk of

contamination.

Should not be used by AIS

athletes.

Stimulants:

• Ephedrine

• Strychnine

• Sibutramine

• Methylhexanamine

• Other herbal stimulants

Coenzyme Q10

Vitamins outside A

use

Ginseng

Other herbals

(Cordyceps, Rhodiola

Rosea)

Glucosamine

Chromium picolinate Prohormones and hormone boosters:

• DHEA

• Androstenedione

• 19-norandrostenione/ol

• Other prohormones

• Tribulus terrestris and other

testosterone boosters

Oxygenated waters

MCT oils

ZMA

Inosine

Pyruvate

The rest - if you can't

find it anywhere, it

probably deserves to

Glycerol

Colostrum

1) Sports Nutrition and Elite Performance

3) Current and Future Issue

5) Pros and Cons Ergogenic Aid

4) Dosage and Performance

FOOD PRICE

2) Dietary Supplement vs. Ergogenic Aid

Is it safe? Is it legal?

Is it effective?

Questions to ask in considering the use of a particular supplement

Pros • Assistance to meet nutritional goals (indirect performance enhancement) • Direct performance enhancement •Placebo effect

Cons • Expense • Side Effect •Contamination •Redirection of resources

No acetyl glutamine Caffeine

http://www.ausport.gov.au/ais/nutrition/supplements/classification_test