dietary supplements

• glycogen loading - CARB loading


  six days before event:

  • for 3 days athlete eats protein rich Diest and exercises at relatively high intensity to burn off any existing carb stores
  • followed by another 3 days of carb rich diet and light training
  • as glycogen stores totally deplete, the new stores can be up to 2x the original amount and prevent fatigue

  + increased glycogen store in muscle

  + delays fatigue

  -more water retention during carb loading phase - bloating, weight increase

  -depletion phase - performers are irritated and may alter training programme
• Creatine monohydrate


  increases the amount of PCR stored in muscle

  used to fuel the atp-pc system which provides short a, punt of energy

  creatine is supplied naturally for contraction but can also be taken as a supplement

  + improves recovery times, improves muscle mass

  -muscle cramps, diarrhoea, water retention
• sodium bicarbonate


  increases buffering capacity of blood so it can neutralise effect of lactic acid and hydrogen irons produced during high intensity

  + reduces acidity in muscles, delays fatigue and increases buffering capacity of the blood

  -vomiting, pain, cramping, bloating
• caffeine


  naturally occurring stimulant that increases mental alertness whilst reducing fatigue

  suitable for endurance athletes