Over the Counter Ergogenic aids

Learning objectives
• Identify A number of ergogenic sports
supplements
• Legality of ergogenics
• Advantages and Disadvantages of each
 Creatine
• Creatine is a nitrogenous organic acid

Produced in the
It is transported in
body from amino
the blood for use
acids in the
by muscles
kidneys and liver

Half of Creatine in
95% of Creatine
your body
stored in skeletal
originates from
system
meat

Vegetables do not Available over the

contain Creatine counter
 Use as a supplement
• Creatine supplements are sometimes used by
athletes, bodybuilders, wrestlers and others
who wish to gain muscle mass.

• Most common form is Creatine monohydrate

• Legal in all sporting organisations.

 Usage
• There are two scientifically proven ways to supplement with creatine.

• The first is through a loading phase, in which 20 grams is taken for 5–

7 days, followed by a maintenance phase of 3-5 grams a day for
periods of 2–3 months at a time.

• The second consists of taking 3-10 grams of creatine per day for a

period of 2–3 months with no loading phase.

• It is generally recommended to take at least 1–2 weeks off from

Creatine supplementation in order to maintain a proper response
mechanism in the body.
 The effects
• There is scientific evidence that short term Creatine
use can..

• increase maximum power and performance in high-

intensity anaerobic repetitive work (periods of work
and rest) by 5 to 15%.

• This is mainly bouts of running/cycling sprints and

multiple sets of low RM weightlifting. Single effort
work shows an increase of 1 to 5%.
• Creatine has no significant effect on aerobic
endurance

• Creatine has been shown to give mass gains of

1kg a week, this may be due to water retention.

• Recent evidence suggesting that creatine can

increase growth potential of muscle fibres
 Safety
• Current studies indicate that short-term and
long term Creatine supplementation in
healthy individuals is safe.

• Minor possibility of kidney damage in people

with renal problems
 Additional notes
• An average sized steak contains 2g of Creatine.

• Vegetarians respond strongly to Creatine due to

naturally low levels

• A recent study showed that Creatine could possible

help improve mental abilities.

• Mixing with sugary carbs can increase absorption

Advantages & Disadvantages of Creatine

Advantages Disadvantages
 Caffeine
• White crystalline xanthine alkaloid that is a
psychoactive stimulant

• Caffeine was isolated from coffee in 1820

• Caffeine is found in varying quantities in the

beans, leaves, and fruit of some plants
 To hit the banned
amount you would
Legal in normal doses
need to drink 8-10
regular cups of coffee

In 2004 WADA took it

off the banned list
 Effects on the body
• Caffeine is a stimulant drug.

• Once in the brain, the principal mode of action is as a nonselective antagonist of adenosine
receptors.

• Caffeine activates noradrenaline neurons and serotonin neurons.

• Caffeine also is a diuretic. This means it makes a person make more urine (the waste liquid a
person makes).

• Caffeine is absorbed by the stomach and small intestine within 45 minutes.

• In healthy adults, caffeine's half-life is approximately 4.9 hours.

 How much?
• Measured in Mg’s

• Cup of coffee ranges from 80-220mg

• Cup of Tea 40-60mg
• Coca Cola 34mg
• Red Bull 80mg
• Caffine tablet proplus etc 100mg
• Extra strength 200mg

• 250-300 mg of caffeine a day is a moderate amount.

 Use in sport
• Consumption of caffeine does not eliminate the need for sleep; it only
temporarily reduces the sensation of being tired.

• Studies have shown improvement in endurance sports ranging from 7-50%

with doses as high as 630mg

• Has been shown to increase glycogen storage post exercise up to 60%.

• Has been shown to improve memory tasks

• The ingestion of caffeine will increase the level of circulating fatty acids in
the bloodstream, which permits these fat stores to be oxidized, or burned,
as fuel.
 Caffeine Overdose
• Caffeine overdose can result in a state of central
nervous system over-stimulation called caffeine
intoxication aka Jitters

• Extreme overdose can result in death. Dose

needed would be 14000mg.

How many cups of coffee would you need to drink?

 Caffeine
Advantages Disadvantages
 Notes
• The effects of caffeine are enhanced in people
that don’t usually consume it.

• Coca cola is named after the Kola plant

 Study Questions Creatine and Caffine

1.Why would creatine supplementation be

problematic for boxers?
2.What could we do maximise its benefits for
the same boxer?
3.What would be the best way to approach
caffeine use for Maximising its effects?