Safe Ergogenic Aids

Safe ergogenic aids include the following:

• Carbohydrate loading: It is now recognized that adequate dietary carbohydrate in the days and hours before strenuous training and competition is critical to maintaining adequate glycogen levels in the muscles. Increasing consumption of carbohydrates in liquid or food form normally three days prior to an endurance-type event is therefore a way to enhance performance. Endurance athletes, such as marathon runners, rely on their stores of glycogen as a source of energy during competition and carbohydrate loading is a method for boosting the amount of glycogen in the body before a competition
• Proper nutrition: Proper nutrition means selecting good food choices and diets that lead to maintaining health while also reducing major risk factors for diseases. The estimated average daily calorie requirement is 1940 calories per day for women and 2550 for men. If the level of activity is increased, high performance can be achieved by increasing the calorie intake according on a sound nutrition basis
• Electrolyte solutions: The body requires a certain amount of fluid intake on a daily basis to function and the minimum is about equal to four 8-ounce glasses (one liter or one quart). Strenuous activity and excessive sweating call for two to three times this basic amount. It has been shown that a fluid loss equivalent to 2% of body weight can impair performance and lead to heat exhaustion at 5%. Electrolyte solutions not only provide fluid, but also contain electrolytes, the salts and minerals required for various functions by the body and that are also lost by sweating
• Stress management: The increased stress of competitive sports can affect athletes both physically and mentally such that their performance abilities are lowered. Stress may lead to excessive tension, increased heart rates, cold sweats, and anxiety about the outcome of the competition. Stress management techniques are recognized ergogenic aids that help maintain concentration, confidence, control and commitment. Relaxation techniques: Relaxation is especially important for high performance athletic activities. It promotes rest, recovery and recuperation while removing stress related reactions, such as increased muscular tension. In addition, relaxation contributes to the maintenance of positive physical and mental states

Precautions

Some ergogenic aids are known to have harmful side effects and this is the reason why they are banned by sports governing authorities because they are unsafe and unethical. The most abused aids include the following:

• Anabolic steroids: These are synthetic hormones used to increase muscle mass and strength. They also produce a “steroid rush”, a state of euphoria and decreased fatigue that allows the athlete to train harder and longer. Many adverse effects have been documented from using these steroids
• Blood doping: This is another dangerous ergogenic aid. It involves taking blood or blood products such as erythropoietin (EPO), a hormone that stimulates the bones to make red blood cells, to an athlete to improve endurance and speed. It can also have harmful side effects
• Human growth hormone (HGH): HGH is a widely abused ergogenic aid by body builders. Some body builders take large doses to decrease fat and increase muscle mass. Many adverse effects have been documented
• Caffeine: Caffeine affects the central nervous system by increasing mental alertness and lowering fatigue. Excessive use however, can cause irritability, restlessness, diarrhea, insomnia, and anxiety. It is found in coffee, tea, chocolate, and soft drinks
• Ephedrine: Some athletes use ephedrine-containing supplements to improve their performance, have more energy or decrease their body fat. Unfortunately, athletes who use ephedrine may find that it helps them run farther and faster, but research findings have shown that it also puts them at risk of potentially life-threatening side effects. This is why the National Football League, the National Collegiate Athletic Association and the International Olympic Committee have all taken steps to keep it off the playing fields