This document summarizes various ergogenic aids and their effectiveness for improving strength, speed, and endurance. It discusses creatine supplementation and its benefits for swimming and cycling performance. It also reviews beta-hydroxy-beta-methylbutyrate (HMB) and its effects on increasing strength and muscle mass during resistance training. Finally, it mentions other potential supplements and treatments such as ginseng, medium-chain triglycerides, iron, colostrum, pyruvate, phosphatidylserine, branched-chain amino acids, coenzyme Q10, and DHEA, but notes limited or ambiguous evidence for their effectiveness.

1. APOYO AL DESEMPEÑO
AYUDAS ERGOGENICAS

2. AYUDAS ERGOGENICAS
FUERZA - VELOCIDAD - RESISTENCIA
EFECTIVIDAD- PELIGROSIDAD- ILEGALIDAD

3. COMPLEMENTOS NUTRICIONALES

4. CREATINA
NATACION: 18 HOMBRES + 14 MUJERES
Leenders N, Sherman WM, Lamb DR, et al. Creatine supplementation
and swimming performance. Int J Sport Nutr. 1999;9:251 - 262.
BICICLETA ESTACIONARIA
Balsom PD, Ekblom B, Soderlund K, et al. Creatine supplementation
and dynamic high-intensity intermittent exercise. Scand J Med Sci
Sports. 1993;3:143 - 149.
EJERCICIOS DE RAFAGAS NO REPETITIVOS O DE RESISTENCIA
FOSFOCREATINACREATINA

5. HMB beta-hidróxido beta-metilbutirato
LEUCINA HMB
41 PARTICIPANTES AUMENTO DE FUERZA Y MASA
Nissen S, Sharp R, Ray M, et al. Effect of leucine metabolite beta-hydroxy-beta-
methylbutyrate on muscle metabolism during resistance-exercise training. J
Appl Physiol. 1996;81:2095 - 2104.
39 HOMBRES 36MUJERES
Panton LB, Rathmacher JA, Baier S, et al. Nutritional supplementation of the
leucine metabolite beta-hydroxy beta-methylbutyrate (HMB) during
resistance training. Nutrition. 2000;16:734 - 739.
31 HOMBRES Y MUJERES DE 70 AÑOS
Vukovich MD, Stubbs NB, Bohlken RM. Body composition in 70-year-old adults
responds to dietary beta-hydroxy-beta-methylbutyrate similarly to that of
young adults. J Nutr. 2001;131:2049 - 2052.

6. OTROS TRATAMIENTOS
GINSENG
Ginseng asiático o coreano ( Panax ginseng ), ginseng americano ( Panax
quinquefolius ), y "ginseng" siberiano ( Eleutherococcus senticosus )
MEJORA LA CAPACIDAD AEROBICA
TRIGLICERIDOS DE CADENA MEDIA
Van Zyl CG, Lambert EV, Hawley JA, et al. Effects of medium-chain triglyceride
ingestion on fuel metabolism and cycling performance. J Appl Physiol. 1996;80:2217
– 2225
Bach AC, Babayan VK. Medium-chain triglycerides: an update. Am J Clin Nutr.
1982;36:950 - 962.

7. OTROS TRATAMIENTOS
HIERRO - Reservas de hierro
CALOSTRO - IGF-1
Piruvato (Dihidroxiacetona y Piruvato, DHAP)
Fosfatidilserina - cortisol
Aminoácidos de Cadena Ramificada (BCAA):
Leucina, Isoleucina y Valina
Cromo
Coenzima Q 10 (CoQ 10 , Ubiquinona)
DHEA - evidencia ambigua-
Tribulus Terrestris
Estimulantes: Ma Huang (Efedra), Cafeína (Café, Té,
Guaraná, Cola, etc.)

8. Tratamientos no recomendados
Vanadio -insulina
Boro -testosterona
Androstenediona - testosterona

9. GRACIAS