Selected Ergogenic Aids
|
Ergogenic Aid |
Proposed Benefit |
Proven Benefit |
Best Used |
|
Growth hormone |
muscle
hypertrophy |
Yes |
|
|
Anabolic steroids |
muscle
hypertrophy |
Yes |
|
|
Creatine
ingestion |
increased phosphocreatine
resynthesis between exercise bouts |
Yes |
2-3 days before
intense exercise |
|
Caffeine
ingestion |
increased lipolysis;
decreased glycogenolysis |
Yes |
before prolonged
exercise |
|
Carbohydrate
ingestion |
Delays/prevents
hypoglycemia |
Yes |
3 days prior and
within 2 hr prior to exercise |
|
Fat ingestion |
increased lipolysis;
decreased glycogenolysis |
No |
|
|
Liquid ingestion |
Improves
thermoregulation and CV function |
Yes |
before and during
prolonged exercise |
|
Glycerol
ingestion |
Improves
thermoregulation and CV function |
Yes |
before and during
prolonged exercise |
|
Carnitine
ingestion |
increased lipid
metabolism; decreased glycogenolysis |
No |
|
|
Blood doping |
increased O2
transport |
Yes |
within 24 hr of
prolonged exercise |
|
Erythropoietin
(EPI) |
increased red
blood cell production |
Yes |
1-2 weeks before
prolonged exercise |