Ergogenic Aids for Exercise
An ergogenic aid is
classed as anything that has a positive effect before, during or after performance
whether training or on the sporting field. You may ask when an ergogenic aid
becomes a drug. From my reading on the subject, many agree that when a supplement’s
legality is brought into question, that is when it becomes a drug, not a supplement.
This bulletin will look at a range of ergogenic aids for pre and post exercise
that has different effects on the body:
Music and video may seem obvious
but can be used to enhance emotions and have a powerful effect on performance.
Listening to music may narrow the attention, consequently diverting attention
from feelings of tiredness or fatigue. Music also has rhythmical qualities
that individuals respond to and can make performing seem easier by moving
to music. Listening to music is also likely to increase positive mood and
decrease negative mood.
Carb drinks – These generally
contain between 7–15% and are likely to delay fatigue during moderate
to long training sessions, as part of a carb – loading regime or between
sessions as extra calories. The evidence is well documented for the use of
these drinks during and after marathon training for example.
Carb and protein recovery drinks
– These drinks increase blood sugar quickly and help to replace the
glycogen stores in the muscles after exhaustive exercise. These drinks only
really benefit the muscles in the first 4–6 hours after the exercise;
therefore a ‘window’ of opportunity exists. The drink should never
replace real food and should always be followed by a nutritious meal.
Caffeine is always given a bad
press by most nutritionists and diet doctors (more detail in a future bulletin!)
but can increase mental focus and endurance, especially if not taken too often.
Recent research suggests that caffeine can increase exercise to exhaustion
by as much as 10-20%.
Creatine has been well documented
to increase lean mass in the body and the claims that it produces cramping,
bloating or excessive water retention are not proven.
Source: Peak Performance, 2006.
Practical example of how a few
of these can be included in your daily exercise routine:
1. About 1-2 hours before your exercise is due to start, have a cup of coffee
to increase alertness.
2. On the way to the gym, park, etc and during the exercise itself, listen
to music that stimulates you and lifts your mood.
3. After a tough session have a recovery drink to maximize your results.
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