Any Substance, Aid, Technique OR Practice that improves performance. Ergogenic Aids Any Substance, Aid, Technique OR Practice that improves performance.

Categories of Ergogenic Aids Ergogenic Aids relate to many aspects of performance and can be categorised as follows; Legal Practice – Warm-up Aids – Video Analysis Strategies – Dietary, Psychological & Physiological Illegal Practice – Blood Transfusion Aids - Drugs (Steroids) or Technology (Unfair equipment) Strategies – Illegal team tactics Restricted Use Alcohol

Legal Egogenic Aids Altitude Training Low concentrations of oxygen at altitude Over time our body adapts and begins to use available oxygen better Best results achieved if an athlete can; Train at sea level Live at Altitude (Altitude tents / Altitude Houses)

Benefits of Altitude Training Increase levels of EPO (erythropoietin) Thus increased Red Blood Cell volume Thus body can carry more oxygen An increase in VO2 Max VO2 Max is the bodies ability to get and use oxygen An increased VO2 Max = an increase in aerobic fitness

Disadvantages of Altitude Training Cost Most athletes can’t afford to train at seas level, commute and live at altitude. Detraining If athletes must train at altitude for effect, training intensity must be lower and some fitness can be lost Only effective for aerobic athletes

Sports Drinks Sports Drinks Contain Advantages Fluid Electrolytes Carbohydrates (Sugar) Advantages During endurance exercise – Fluid and energy replacement Post exercise recovery – Fluid and energy replacement

Creatine – What is it? Creatine is a naturally occurring nutrient inside all skeletal muscles Creatine is a component of our normal diet, found in red meat, fish and poultry. Muscles use units of energy called ATP molecules for contraction Creatine enables ATP molecules to regenerate. Creatine supplementation is designed to increase the supply of creatine inside each muscle fibre.

Creatine - Advantages Increased creatine inside a muscle fibre improves performance and muscle capacity due to; more ATP regeneration via ATP-PC energy system High speed of regeneration more muscle contractions Generally used by power / strength athletes No gain for endurance athletes. Weight gain (1 – 2 kg in fluid) Possible effects Increased Muscle Bulk, Decreased fatigue and recovery time

Creatine – Disadvantages Disadvantages of Creatine As creatine is a relatively new supplement long tern studies of possible side effects are still ongoing Weight gain (1-2 kg in fluid) Possible kidney complications Possible nausea (upset stomach) Possible muscle cramp Possible severe muscle tear

Other Legal Ergogenic Music Carbohydrate loading Massage Sports psychology Ice baths Equipment Aerodynamics for comp. Sprinting nets for training Supplements Protein shake Imagery Relaxation Warm-up Stimulants No doze Caffeine Guarana