l13

Ergogenic Aids

Performance Enhancers

Learning Objectives

Know and understand the term ‘ergogenic aid’

Know and explain the different dietary strategies used to enhance performance

Dietary Manipulation

Carbo-loading

A dietary strategy used to increase glycogen stores prior to an event of performance

a 10 day method

Process-pre-competition

Stages(1)High intensity exercise seven days

before an event to deplete glycogen storesA diet high in fat and protein is consumedThis increases the activity of glycogen synthase

(2) 3-4 days before a diet high in CHO and fluid is consumed. This increases glycogen storage.

(3) A CHO rich meal 2-4 hours before tops up liver glycogen stores just prior to the event.

• Athletes should avoid eating CHO an hour before an event as this can cause rebound hyperglycaemia which may decrease glycogen stores

During Exercise

• Performers consume frequent but small amounts of food or drink drinks high in CHO during activity

Summary: (1) Consume CHO 2-4 hours before

exercise(2) Just prior(3) At frequent intervals

Fluid intake during exercise

Decreasing body water

Decreasing Plasma volume

Decreasing stroke volume

Increasing heart rate

Circulatory distress and postural hypotension

Thirst Mechanism

• The body’s thirst mechanism does not match the hydration state. If you feel thirsty you have left it too late!!

Types of sports drinks

Hypotonic

Isotonic

Hypertonic

Hypotonic

• Drinks have lower levels of glucose than the blood

• Quickly replace fluid loss through sweating

• Drinking 4-8g of CHO per 100ml solution every 10-15 mins reduces the risk of dehydration.

Isotonic

• Drinks promote fluid hydration and replenishment of glucose during endurance events.

• Equal levels of glucose to the blood

Hypertonic

• Suitable as a recovery drink post-activity

• Can increase dehydration during exercise

• High levels of glucose

Key fact

• Water-based performers are more likely to be dehydrated because they are less aware of their temperature and how much they are sweating

Post competition

• Glycogen stores need to be replenished after exercise

• There is a 45 minutes window for optimal refuelling after activity

Creatine Supplements

• Made up of amino acids and found in some animal foods and naturally in the liver/kidneys

• Used to resynthesise ATP

• Tablets aim to increase performers PC levels

AIDAid Negative

EffectsPositive Effects

Performer Benefitting

Legal Status

Critically evaluate its use

Task

• Complete table for each type of aid.. This will excellent preparation for the exam!!

Making your own..

• Isotonic - 200ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled

• Hypotonic - 100ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled.

• Hypertonic - 400ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled.