Overview on ergogenic aids popular in sport nutrition for example caffeine, creatine Dose usage and other information. based on evidence base study publication

1. Ergogenic Aids
with Acute or Instantaneous Effect

2. Caffeine - Overview
• Caffeine improves the physical and technical elements inherent to the majority of
team sports.
• Caffeine's ability to modify the central nervous system (CNS) is it’s predominate
mechanism.
• Individual response varies, ranging from negative to positive reactions, and where
some tissues will become tolerant to the repeated use of the substance while
others will not.
• Potential benefits include mobilizing fats from adipose tissues to muscle cells,
stimulating adrenaline release and activity, producing effects on the cardiac
muscle, directly impacting cardiac contractions and alterations in the CNS with
subsequent changes in the perception of effort or fatigue.

3. Caffeine – Dose usage
• Recent studies suggest
• 1-3 mg/kg or 0.45-1.4mg/lbs of body weight
• 30-90 min before workout
• Recommended consume during the warm-up period before the game.
• No dose-response relation between intake and benefits for endurance
performance.
• The plateau would be reach 3mg/kg or 200mg caffeine

4. Bicarbonate - Overview
• Acts as a buffer for blood acidity.
• Any reduction in blood pH will be counteracted by the reaction where bicarbonate
forms HCO3 and then CO2,
• Can use to improve in performance during exercise.
• Some individuals have little tolerance for bicarbonate, which can cause
gastrointestinal distress. Bicarbonate loading must be fully tested during training
before use in competition.

5. Bicarbonate – Dose usage
• One time dose usage
• 0.3g/kg (0.0045oz/lb)
• 60-90 minutes before exercise or several days before exercise.
• Several days loading
• 5g (0.18oz) twice a day
• 5 days before exercise

6. Nitrate or Beet Juice – Overview
• Nitric oxide (NO) is an important signaling molecule that can modulate the function of skeletal
muscle by virtue of its role in
• regulating blood flow
• muscle contractility
• glucose and calcium homeostasis
• mitochondrial biogenesis
• Respiration
• Nitrates are particularly prevalent in leafy green vegetables, such as beetroot, lettuce and spinach.
• Beet juice provide a nitrate.

7. Nitrate or Beet Juice – Dose
usage
• 5-6 mmol or 300 mg of nitrate
• 2-2.5 hours before exercise
• Nitrate can acquired in the form of sodium nitrate.

8. Thermogenics
• Overview
• Themogenic supplement consist of many substance. Some substance (eg.
phenethylamine) may be considered as doping substances.
• Its applications are related to situations in which individuals or athletes seek to
improve body composition.
• The combination of proper diet, exercise and thermogenic effect can contribute to
achieving this objective.
• Usage
• 1 hour before exercise

9. Ergogenic Aids
with Chronic Effect

10. Creatine
• Creatine is a guanidine compound that is synthesized in the liver and kidneys from the amino acids
arginine, glycine and methionine.
• Rapid loading 5 days of repeated dose (eg. 5g x 4 days)
• Slow loading for longer period (eg 3g x 28 days)
• Maintenance dose 3g/day
• Unloading at least 4 weeks require
• Consuming the creatine dose together with a carbohydrate-rich meal or snack will help individuals
to respond to creatine supplementation and reach muscle creatine storage threshold.

11. Beta-Alanine
• Take daily β-alanine supplements to increase the carnosine stores in the muscles, thereby
potentially increasing performance in high-intensity exercises.
• Dose usage >10mg/kg of body mass divided into small quantities <10 mg/kg every 2 hours
throughout the day.
• 4 to 8 weeks of continuous supplementation are required to obtain the greatest benefits.
• Unloading period approx. 15 weeks.

12. Ineffective or Dangerous Substances
Ephedrine. Pseudoephedrine. Tribulus Terrestris. DHEA.
ATP. Ginseng. Cytochrome C. Nitric oxide.