Ergogenic & Nutritional Aids

• What is an ergogenic aid?

  A substance, object, or method used to improve or enhance performance
• What is a pharmacological aid?


  A group of ergogenic aids taken to increase levels of hormones or neural transmitters
• What is a physiological aid?


  A group of ergogenic aids used to increase the rate of digestion to enhance performance
• What are the benefits of pharmacological aids?


  • Increased muscle mass and strength
  • Increased recovery
  • Increased intensity and duration of training
  • Increased RBCs and haemoglobin count
  • Increased O₂ transport and aerobic capacity
• What are the drawbacks of pharmacological aids?


  • Irritability and mood swings
  • Liver damage and heart failure
  • Acne and hormonal disturbances
  • Increased risk of blood clots and heart disease
• What are the practical applications of pharmacological aids?


  • Used in muscle rehabilitation
  • Common among weightlifters and bodybuilders
  • Used by endurance athletes, e.g., cyclists
• What is blood doping?


  A physiological aid that increases red blood cell volume to enhance oxygen transport
• What is the benefit of blood doping?


  Increased RBCs leading to enhanced O₂ transportation and aerobic capacity
• What is the drawback of blood doping?


  It can lead to increased blood viscosity and risk of blood clots
• What are the benefits of dietary manipulation for athletes?

  • Increased glycogen stores
  • Increased endurance capacity
  • Delays fatigue
  • Maintains blood glucose levels
• What are the drawbacks of dietary manipulation?

  • Hypoglycaemia and poor recovery rates
  • Gastrointestinal problems
  • Increased risk of injury
• What is the practical application of glycogen loading?


  • Used for endurance events like marathons
  • Ensures enough glycogen for aerobic glycolysis
• When should a pre-event meal be consumed?


  A CHO meal should be consumed 3 hours before the event
• What type of food is recommended for a pre-event meal?

  Low-GI food, such as porridge
• What should be consumed during an event lasting longer than 1 hour?


  Small amounts of food should be eaten
• What is the post-event meal recommendation?

  • Consume CHOs ASAP within the first 30 minutes
  • Repeat at 2-hour intervals up to 6 hours post-event
• What is the benefit of a post-event meal?

  • Promotes faster recovery rate of glycogen
• What is the drawback of a post-event meal?


  • Not always practical or possible within 30 minutes of finishing
• What should be consumed for faster recovery after an event?

  • Moderate and fast-digesting CHOs, e.g., white bread or rice
• What is the legal status of blood doping?


  Blood doping is legal
• What is the purpose of removing blood before blood doping?

  To allow the body to compensate and replenish lost RBCs
• How long before an event should blood be removed for blood doping?

  1. 8 weeks before the event
• What is the process of glycogen loading?


  1. Intense exercise depletes glycogen stores
  2. High-protein/high-fat diet for 2-3 days
  3. Further depletion of glycogen stores
  4. High-CHO diet and tapering training for 5-7 days
  5. Super-compensation of glycogen stores
• What is the role of carbohydrates in a pre-training meal?


  • Maintains blood glucose levels
  • Provides energy for the upcoming event
• What is the importance of hydration for athletes?


  • Replaces fluids lost through sweat
  • Maintains performance levels
• What is the recommended timing for post-training meals?

  • ASAP after the event, within 2 hours
• What should be included in a post-training meal?

  • Carbohydrates and proteins for recovery
• What is the primary benefit of taking creatine as a dietary supplement?


  Increased PC stores for high intensity training
• How does creatine supplementation affect muscle performance?


  It prepares muscles for very high intensity anaerobic activity
• What are the drawbacks of creatine supplementation?


  Increased weight gain and water retention
• What are some gastrointestinal problems associated with creatine use?


  Muscle cramps and gastrointestinal issues
• Who commonly uses creatine supplements?


  Power athletes, weightlifters, and sprinters
• What is the primary effect of caffeine as a dietary supplement?


  Stimulates the CNS and increases ATP breakdown
• How does caffeine affect endurance performance?


  It increases endurance performance by enhancing focus and metabolism of fats
• What are the drawbacks of caffeine supplementation?


  Diuretic effect leading to dehydration and potential insomnia
• In what forms can caffeine be found?


  Tea, coffee, energy drinks, or tablets
• What is the role of bicarbonate as a dietary supplement?


  Acts as a buffer to neutralize acidity in the bloodstream
• How does bicarbonate supplementation affect performance?


  Increases buffering capacity and delays OBLA
• What are the drawbacks of bicarbonate supplementation?

  Gastrointestinal problems and unpleasant taste causing nausea
• What is soda loading in relation to bicarbonate supplementation?


  Ingesting large amounts of bicarbonate to increase blood alkalinity