1. Performance Enhancement NUTRITION, DIET and OTHER CONSIDERATIONS UNIT 4 – AOS 2

2. ERGOGENIC AIDS / PRACTICES Athletes and their coaches / support staff, advocate the use of ergogenic practices and dietary manipulation to: improve training improve performance enhance recovery Ethical and medico – legal issues need to be considered carefully by all parties involved

3. LEGAL vs ILLEGAL PRACTICES There are many ways to increase performance. Some are banned and classed as illegal whilst others are not restricted – legal. Some common aids and permitted practices include: Dietary supplements, carbohydrate loading, sports drinks, mental rehearsal and imagery, hypnosis, meditation, music, breathing techniques, floatation tanks, ice jackets, altitude training, hyperbaric chambers, hot /cold showers.

4. Common aids & practices that are prohibited The World Anti Doping Code 2006 bans the following practices: Anabolic Steroids, Human Growth Hormone (HGH), Glucocorticosteroids, Stimulants - amphetamines, coaine & ephidrine, Narcotic analgesics – morphine, pethidine, betablockers, diuretics, EPO, blood doping. * See Drugs, Doping Techniques and thier effect on performance PowerPoint

5. Dietary Practices Dietitians / nutritionists are professionals trained to provide a wide range of services to promote health and wellbeing in individuals and groups. Their expertise is being increasingly used by athletes to improve their training, performance and recovery by manipulating dietary intake.

6. CARBOHYDRATE LOADING Many protocols for carbohydrate loading exist. Researchers believe it is best to exercise / train and begin to taper – then increase your carbohydrate intake. The aim is to increase muscle & liver glycogen levels. Suitable for endurance athletes – anyone exercising for 90 minutes or longer. Muscle glycogen levels are normally between 100-120mmol/kg, with carbohydrate loading this can increase to around 150-200mmol/kg.

7. CARBOHYDRATE LOADING 3-4 days of exercise taper (decrease in training load) – following a high carbohydrate diet. High Carbohydrate diet = 7-10 grams per kg of body weight. Many athletes fail to eat enough and often find it difficult to taper correctly. Athletes must cut back on fibre to prevent stomach upsets. Athletes often put on weight whilst carbo loading – this is due to extra muscle glycogen and water (2.7 grams water is stored for each gram of muscle glycogen added).

8. Typical carbohydrate loading diet The benefits of increased water intake is that this will be released during the event and assists with temperature regulation and offsetting increase body temperatures. Figure 14.6 of textbook is an example of a menu that is suitable for a 70kg athlete aiming to carb load. Note the regular snacks – very important.

10. Creatine Supplementation This is when an athlete tops up his stored stores of creatine in the form of supplements. In an average 70kg adult we have about 20 grams of creatine. Creatine supplements come in capsule, chewable and powdered form. One teaspoon of powder = 5 grams of creatine. There is usually a LOADING PHASE – 5-7 days with an intake of 10-20 grams daily, then a MAINTENANCE stage fo 5-10 grams per day. It is claimed to increase stores by 20-50%

11. Creatine supplementation – side effects Weight gain – due to water Water retention – causing muscle cramps, dehydration or heat intolerance. Proper hydration is highly recommended. Other side effects – seizures, vomiting, diarrhoea, anxiety, myopathy (muscle weakness), cardiac arrhythmia (irregular heart beat), DVT and even death.

12. Colostrum “mothers milk” Cows colostrum contains not only nutrients but also bioactive components such as growth factors and immunoglobins. Athletes use it to maintain good health during training or in season competition. Side effects are rare however it is costly.

13. Protein supplementation Reported muscle building properties. Protein is essential for muscle contraction, strong bones, tissue resynthesisand many other body functions. Athletes trying to increase strength and power use protein supplementation. They believe it also assists in delaying fatigue.

14. Hydration It is vital that an athlete is hydrated and that the concentration and timing of the fluid intake is correct. Sweating = loss of body fluid and electrolytes. Water alone does not compensate for the deficits encountered during intense bouts of exercise. HYPOTONIC – HYPERTONIC and ISOTONIC sports drinks may be required – see Textbook – Page 355.

15. Mineral Supplementation Table 14.3 (Page 357) gives you the key minerals and their likely performance enhancing benefits.

16. Mental rehearsal & imagery Performance can be improved by employing psychological skills training. Depending on which areas need improvement the following are believed to assist athletes: -goal setting – SMARTER (Page 313) -arousal (inverted U hypothesis – Page 314) -mental rehearsal / imagery -confidence building -concentration techniques -hypnosis -meditation, music, breathing techniques