Steroids , whats the BIG deal?

It seems that the youth of today have become increasingly interested in the use of steroids, not only in our community but nationwide the high schools are having problems with steroid usage amongst their learners.

Steroids are usually used amongst athletes as a performance enhancer to continue to compete at elite level although this is neither normal nor ethical, it still happens. However it’s not only elite athletes who use steroids, a large portion of steroid users are unsatisfied with their bodies and use these drugs, yes drugs, that’s what they are, for cosmetic purposes, other uses may be victims of manorexia (obsession with getting big) or individuals that are just plain lazy and couldn’t be bothered putting the time in at the gym to achieve the desired body.

The saddest part is that these drugs are readily available to youth who are completely oblivious to the many side effects and health hazards.

Anabolic steroids are defined as almost identical to the sex hormones found in males (testosterone), these steroids have anabolic properties, (anabolic meaning building), this leads to the acceleration of the development of muscles as well as maturation of the bone.

These drugs imitate the effect that the male sex hormones (testosterone and dihyrotestosterone) by promoting and enhancing protein synthesis in the cells which results in the build up of cellular tissue particularly within the muscles, leading to muscular hypertrophy (growth).

Anabolic steroids also have androgenic (masculinising) properties such as deepening of the voice and excessive hair growth.

Even though these substances are performance enhancers ,they are banned by multiple sports union worldwide, such as Sport and Recreation South Africa(SRSA) as well as the international Olympic committee , being caught for the use of these drugs carries heavy penalties even so far as life time bans.

Apart from the legal aspects involved with the use of these drugs, there are far more serious physiological effect these drugs have on the human body which in the worst case could result in death.

Despite the highly publicised negative side effects that these drugs have on the human body, many people still make use of these substances and believe that these negative effects are just “old wives tales”.

Side effects include:

Anabolic steroid use amongst individuals that are not physically mature can result in premature closing of the epiphyses (growth points) on the long bones, humerus and femur, this limits the potential growth of an individual.

The most commonly known side effect of steroid use is the reduced secretion of gonadotropin hormones, these are the hormones control both the functioning and development of the testes and ovaries.

· In males this leads the testicular atrophy (shrinking), lower sperm count and impotence, Steroid use also reduces natural testosterone production as it is supplied through drugs, this reduction in the primary male sex hormone may also result in breast tissue development.

· In females, the menstrual cycle is disturbed and may even stop due to high levels of male hormones in the body, ovulation does not take place, effecting a female ability to conceive. Altering the female hormone levels can result in masculinising effects such as , breast size reduction, deepening voice, unwanted hair growth and clitoris enlargement

In both males and females anabolic steroid use can result in abnormal growth of the heart or there may be a reduction in heart size. Anabolic steroid use may also predispose one to myocardial infarction (heart attack), abnormal heart rhythms and high blood pressure.

There are also psychological effects associated with anabolic steroid use, most common is anger management problems colloquially known as “roid rage”. Depression from steroid use has also been noted and in extreme cases leading to suicide.

A tell tale sign of steroid use is out of the blue acne break outs, this is due to elevate testosterone levels which results in excessive sebaceous gland secretion, clogging the pores promoting zit formation.

There are various different types of steroids on the market available in tablet and capsule or in the form of injections directly into the muscles, with all these substances on the market it’s easy to get caught up in the steroid buzz, especially if you not clued up on banned substances, so before putting something foreign into your body do a little research a full list of banned substances can be easily found on the internet, or even speak to you GP.

The South African Institution for Drug Free Sport has a very efficient system for testing athletes so chances are you will be caught, if you are doping and besides that it’s just plain unethical, will that win really feel like a win deep down if you know it was the performance enhancer that edged out the competition and not you!

Wade Botha

Sport Scientist

(HONS Exercise science - University of Kwa Zulu Natal)

Wings, Beasts and Rock star parties?

Energy drinks are fast becoming the most popular choice of beverage amongst sportsmen and women both young and old. Your average grocery store has at least six attractively- designed energy drink variants all displaying captivating slogans claiming to give you wings, wanting you to unleash the beast and telling you to party like a rock star.

Through media exposure of these energy drinks, whether it be seeing top athletes using these products in advertising campaigns or through the sponsorship of large sporting events, it has become trendy to be seen using these energy drinks be it on the sports field or even in the night clubs and malls, and what’s worse is how the many young individuals drink these drinks as if they were any ordinary cold drink.

Very little information is given about the possible side effects and adverse reactions these products may cause. Although manufacturers provide nutritional information a very small percentage of the general public are able to accurately interpret.

The most commonly found ingredients in these energy drinks include:

Taurine: A non-essential amino acid that is produced naturally by the human body and found in both meat and fish. In humans, taurine is synthesised in the liver and functions during periods of exercise. During intense physical exercise it is depleted and the body is not able to produce sufficient amounts to sustain physical activity. Energy drinks are beneficial in such circumstances, providing the body with a direct source of taurine.

Caffeine: is a stimulant that has been shown to have various effects on metabolism, stimulating the central nervous system giving you a boost of energy or improve mental alertness and functioning including reaction times. It also promotes the use of fat as a source of energy

B-group vitamins: This group of vitamins is responsible for mental and physical vitality. They play an important role in energy metabolism by aiding in the building-up and breaking-down of proteins, carbohydrates and lipids, the latter process is responsible for energy release during exercise.

However, despite these energy enhancing ingredients, the majority of the “energy kick” is due to excessive amounts of sugar present.

The majority of commercial energy drinks state that consumption is not recommended for children under the age of 16. The primary health risk associated with these beverages is increased heart rate due to the large amounts of caffeine in these drinks. A normal can of cold drink may contain between 25-40 milligrams of caffeine, whilst energy drinks contain up to 80 milligrams per 250ml can. This high concentration of caffeine results in an accelerated heart rate far above normal levels. A child’s heart may not be able to cope with this increased rate and possible irregular rhythm which can result in cardiac arrest.

There are various other sports drinks on the market such as Energade (which even has a junior range now), Powerade and Game that are better suited to younger consumers. These are isotonic drinks which contain similar amounts of sugar and salt as the human body.

They are absorbed into the body at a similar rate as water and are able to replace electrolytes and rehydrate, which is a safer alternative for both children and adults.

The elevated sugar content in these energy drinks usually results in a sugar high. Unfortunately this high is often short lived and ‘coming-down’ may leave athletes feeling worse than before. In addition it is known that excess sugar not utilised by the body is converted to fat which may result in weight-gain.

The high concentrations of caffeine and sugar can also lead to dehydration. Individuals may not feel they are becoming dehydrated whilst on their energy buzz and will only become aware of this detrimental situation at a later stage. Caffeine is a known diuretic and will rapidly lead to dehydration, which is why many manufacturers recommended drinking water alongside the energy drinks.

The National Federation of State High Schools Association in the USA released the following with regard to the use of energy drinks amongst the youth:

1. Water and appropriate sports drinks should be used for rehydration to minimize the risk for Dehydration and Heat Illness.

2. Energy drinks should not be used for hydration. Nor should they be used for performance enhancement

3. Information about the absence of benefit and the presence of potential risk associated with energy drinks should be widely shared among all individuals who interact with young athletes.

4. Energy drinks should not be consumed by athletes who are dehydrated.

5. Energy drinks should not be consumed without prior medical approval, by athletes taking over the counter or prescription medications.

Science has proven that these drinks do provide increased mental and physical energy, however the negative side-effects of these quick-fixes cannot be ignored. These drinks should function purely as energy supplements at times of exertion and the RDA listed on the products should be followed.

So coaches, parents and sport clubs think twice before recommending these energy drinks to your athletes and specifically to junior athletes.

Wade Botha

Bachelor of Sport Science

(HONS- Exercise Science)

Thesis Update

The Alternate Sports solution Team, has recently been working hard on completing their thesis which is required to complete your honours.

The thesis is titled : Profile of energy utilization during competitive surfing.

"It was pretty cool to work on an topic which has never been researched in South Africa, especially with all three of us being interested in alternate sports, so being involved in this study was an awesome experience"

Over the last 7 months we been working pretty hard on proposals , ethical issues,presentations and communicating with possible subjects, but finally on the 09/10/2010, we completed our data collection.

We simulated a typical surfing heat, however the subjects wore heart rate monitors whilst surfing so we could analyse heart rate changes as well as to predict Vo2 and oxygen consumption. We also measured blood lactate both before and after the 20 minute heat , Lactate is a marker of the anaerobic energy system in use.

We found some interesting information from the data collection, which we are still further analyzing.

All the hard work paid off on Thursday 21 October where we had to present our findings to the Department of Sport Science, our group was awarded the Gold Award for our research!

So all thats left for us is to produce the final written project and submit, and hopefully a publication in a Med Journal.

Its been a great journey.

Wade Botha

Sports Scientist

Update

So the Alternate Sports Solution team has been rather quiet lately, busy with exams,sorting out our research project (which we finally have ethical clearance and can now commence with the testing) and of course the holidays.

However the Local sporting scene has been anything but quiet, with the 2010 Fifa World Cup just been in our country, South African Surf Star Jordy Smith Winning both the 5 star WQS Mr Price Pro and the Billabong Pro J Bay WCT event , moving him to the top of both the world title race and the One world tour and finally Sifiso Nhlapo taking a podium position 2nd Place in the BMX world Championships last week.

Other great news , two of the Alternate sports solutions team members will be setting off overseas near the end of this month.

Wade Botha will head off to Panama in Central America to judge the ISA World Surfing Championships and Clinton Wregghit will be heading to Dubai to conduct A training seminar for aspiring Lifeguards a huge achievement for both.

Watch this space!
Alternate Sports Solutions Team

Want to Tone Up? Get on Board

Everybody wants to have a trim toned body, but for most the motivation to train day in and day out just isn’t there, pumping iron in the gym doesn’t appeal to everyone, certainly not me, and pounding away on the pavement is not everyone’s cup of tea, so the best way to get in shape is to find a sport that you enjoy spending time doing, that way getting in shape becomes recreational.

Surfing is an excellent way to get in shape and tone up, how you ask?

• Paddling – tones your shoulders arms and upper back.

• Holding your back in arched position for paddling – lower back

• Kicking –tones your legs

• Duck diving and Pushing up to feet- same motion as a push up , arms,
chest ,back shoulders.

• Sitting up on your board, the whole time you are contracting you legs (adductor muscles) and using your core muscles to stabilize your self and maintain the upright position whilst sitting on your board.

• Even whilst actually riding the wave different muscles are firing all the time.

• Surfing is both an anaerobic and aerobic activity so it’s the best of both worlds.

• Finally all these benefits whilst getting your daily dose of Vitamin D.

See you out there!
Wade Botha
Sport Scientist and International Surf Judge

Creatine VS L - Glutamine

Creatine has been popular, among athletes requiring strength gain, for a long time, however recently there has been a rising interest in L-Glutamine supplementation.

As good sportsman we need to understand the functions of the supplements which we plan on consuming.

The pancreas and the kidneys produce creatine when necessary, but the main producer of creatine is the liver. The liver combines three amino acids (methionine, glycine and arginine) to produce creatine. Creatine then travels to your muscles via your blood where it is converted to phosphocreatine. A 70 kg individual has approximately 120 grams of creatine stored in his body. Foods which supply the body with the greatest amounts of creatine are red meats and fish. 250 grams of steak will supply you with around 1 gram of creatine. Thus, we would have to eat around 16 steaks to begin loading your body with creatine. This is why we supplement with concentrated forms of creatine. Creatine rapidly increases your strength, energy levels, high intensity exercise performance as well as increases your lean muscle mass. Although creatine is not primarily used for recovery, it does assist with post training muscle recovery.

L-Glutamine is the most abundant amino acid within the body. Glutamine is very important as it regulates muscle protein production (muscle building) and assists with muscle glycogen stores by increasing glycogen production after a workout. Foods which contain glutamine are protein foods such as poultry, meats, fish, dairy and beans. When glutamine is depleted, then muscle atrophy takes place and there is a decrease in strength, stamina as well as recovery. L-Glutamine is released from muscle during high amounts of stress, such as weight lifting. This substance is a good anti-catabolic (muscle breakdown) agent as it protects the body from a stress hormone called cortisol. Glutamine is a major Nitrogen donor, keeping bodily Nitrogen levels balanced, which is very important with regards to muscle gain.

There is no evidence to suggest that either of these supplements have negative side effects. Creatine is good for rapid strength and muscle gain which is ideal for short bouts of explosive exercise however exercises of longer duration do also benefit but to a more limited extent. L-Glutamine’s main focus is to prevent catabolism (muscle waste) rather than inhibit anabolism (increase in muscle size) which would therefore also be ideal for those individuals trying to diet as muscle is not compromised. L-Glutamine pays special attention to the storage of glycogen in the muscle. Glycogen lasts a little longer than creatine during exercise; therefore L-Glutamine would also be good for exercises where high intensity bouts are slightly longer in duration.


Clinton Wreghitt
(Sport Scientist)

Interval Training! BMX Racers this one is for you!

We are always looking to better our performance and step up a level in the ranks. Well interval training might be the key to you stepping it up a level. Interval training is a form of training that involves intensities close to your VO2 max by performing repeated bouts of high to moderate intensity exercise mixed together with periods of rest or active rest (ie. Walking or Light Jogging). Studies have shown that through interval training, athletes’ can perform a greater volume of exercise by breaking the total training session into shorter more intense bouts, with rest or active rest interval periods breaking up the intense exercise periods. It must be said that a good aerobic base should be developed before partaking in this form of training as it is very stressful on the athlete.

The key to interval training is the work-to rest ratio (work:rest). For BMX racers the work:rest ratio should be 1:3 to 1:5, the higher the intensity the longer the rest period. The reason for rest or recovery periods is to allow the body to get rid of by-products such as lactic acid that is built up in the high intensity bouts and also allows O2 to convert stored carbohydrates into energy which helps the athlete get ready for the next high intensity bout. During the rest periods, the athlete can rest completely or perform active rest which is a very low intensity activity such as slow jogging or walking. An example of an interval training session is: 15 minute warm-up, 100m sprint (work), followed by 300m of slow jogging (rest: active), repeated six times. Remember to warm-up and cool down.

The reason for me saying “BMX Racers this one is for you!”, is that one of the main benefits to interval training is enhanced anaerobic metabolism, and BMX racing is a sport which is anaerobically orientated (400 meter or longer track, when going at top speed).High intensity efforts requiring one to three minutes of performance times mainly draw energy from the Lactic Acid system (BMX race 30-45 seconds per lap!). A properly designed interval training program for these types of events (sprinting, kayak sprinting and of course BMX racing) will increase the amount of sugar stored in the muscles and develop greater efficiency for these cells to breakdown sugar, allowing the production of ATP and therefore energy. One study showed improvements in muscle oxidative potential, muscle glycogen content, and cycling time trial performance (Burgomaster et al.2005). Another study with a four week interval training program showed increases in muscle activation and total power output in trained cyclists (Creer et al. 2004). This shows the power of interval training for cyclists as a whole.

So try it in training and see if it works for you.

Daniel (Sport Scientist)