Legal and illegal aids

• Name 3 legal aids (diet and nutrition)

  • Caffeine
  • Creatine Monohydrate
  • Protein (Whey and casein) powder
• Possible advantages and side effects of Caffeine?

  Advantages:

  • increases energy/alertness
  • blocks adenosine, limits certain brain signals to reduce fatigue
  • inproved endurance performance (mobilises fats as an energy source)

  Side effects:

  • insomnia
  • dehydration
  • anxiety
  • impairs fine motor skills
• Possible advantages and side effects of Creatine Monohydrate?

  Advantages:

  • increases strength (placebo?)
  • theoretically increases phosphocreatine stores

  Side effects:

  • Kidney and liver damage
  • Muscle cramps
  • may limit aerobic performance
• Possible advantages and side effects of Whey/Casein protein powder?

  Advantages:

  • repairs microfibre tears after high intensity exercise
  • muscular hypertrophy

  Side effects:

  • Weight gain (if training does not provide neutral energy balance)
• Possible advantages and side effects of Anabolic steroids?

  Advantages:

  • Speeds recovery time
  • Increases lean muscle mass
  • Allows athlete to train harder

  Side effects:

  • Liver damage
  • Acne
  • Mood swings
  • Aggression
• Possible advantages and side effects for human growth hormone?

  Advantages:

  • Large dose: Promotes weight los, increases muscle mass
  • Small dose: Aids recovery, decreases stored fat

  Side effects:

  • heart/nervous system problems, cardiovascular disease
  • glucose intolerance
• Possible advantages and side effects for Erythropoietin (EPO)

  Advantages:

  • improves aerobic capacity
  • increases VO2 max
  • stimulates red blood cell production (increasing haemoglobin levels)

  Side effects:

  • increases blood viscosity
  • stroke
  • heart disease