2. ERGOGENIC AIDS Nutritional -carbo-loading -Pre/post exercise meals -Food/fluid during exercise Physiological IllegalLegal - HGH- creatine - Gene doping- alcohol - Blood doping- caffeine - EPO- analgesics - Anabolic steroids - Caffeine - Analgesics - alcohol Other Cooling AidsResistance Aids -pre-cooling- pulleys -Post-cooling- parachutes NUTRITIONAL PHYSIOLOGICAL OTHER

3.  Astrand’s (traditional) carbo-loading versus  Sherman’s carbo-loading Remember..... A high CHO diet = 4g/lb bw 170lb man = 680g Up to 100g CHO in a pasta dish

4. SUPERCOMPENSATION OF MUSCLE GLYCOGEN Potential Risks 1.Training without sufficient glycogen stores is very difficult, so quality of training may be lost in run up to competition. 2.Danger of depleted glycogen stores if follow incorrect diet. 3.Athlete may gain weight because of water retention.

5.  Dietary manipulation = carbo-loading

6.  6-8 hours (or days) before = complex carbs  1-2 hours or minutes before = simple carbs

7.  6-8 hours (or days) before = complex carbs  1-2 hours or minutes before = simple carbs

8.  6-8 hours (or days) before = complex carbs  1-2 hours or minutes before = simple carbs

9.  Increase muscle glycogen replenishment  Highest replenishment rates are 0-2 hours after exercise (peak glycogen synthase secretion)

10.  Water is excellent for preventing/reducing dehydration.  But, it contains no CHO which provides energy to maintain work for a longer period Water v. sports drinks

11.  Food – simple carbs  Fluid- Water - Hypertonic - Isotonic - Hypotonic  Water gain at rest = food/fluid  Water loss at rest = respiration/sweat/urine/faeces  Water loss during exercise = increased respiration and sweating (which causes decreased plasma volume, decreased SV, increased HR, therefore decreased performance. i.e. HYDRATE!

14. ERGOGENIC AIDS Nutritional -carbo-loading -Pre/post exercise meals -Food/fluid during exercise Physiological IllegalLegal - HGH- creatine - Gene doping- alcohol - Blood doping- caffeine - EPO- analgesics - Anabolic steroids - Caffeine - Analgesics Other Cooling AidsResistance Aids -pre-cooling- pulleys -Post-cooling- parachutes

15. ANABOLIC STEROIDS  Anabolic steroids are building steroids. E.g. nandrolone.  Anabolic steroids increase muscle mass and strength (and help with the recovery from high-intensity training?) Who benefits?  High intensity, short duration athletes.  E.g. weightlifters, sprinters.

16. Potential Risks Steroids affect the balance of our sex hormones: testosterone and oestrogen. - Women who take steroids often have a reduction in breast size, hair growth and develop a deeper voice. - Men can find their breasts enlarge and penis reduces in size. Other side effects include acne, weak joints and aggressive tendencies. ‘ROID RAGE’

17. PEPTIDE HORMONES HGH Human growth hormone (HGH) can increase muscle mass and the amount of glucose in the blood. It may also increase the body’s healing capacity. It is naturally occurring, (from the pituitary gland) but can be synthetically made.

18. Who benefits? High intensity power athletes HGH can also be useful for endurance athletes due to the increase in glucose levels.  Potential Risks HGH can cause dangerous organ enlargement and deformity of the bones Onset of diabetes and high BP are also common. N.B. Illegal, but undetectable after one day

19. EPO Erythropoietin (EPO) is a hormone that stimulates the body to create more red blood cells. It is naturally occurring and ttherefore difficult to detect. Who benefits? All endurance athletes as the increased number of RBCs increases haemoglobin concentration which increases oxygen to working muscles. Potential Risks Danger of blood clotting and heart failure PEPTIDE HORMONES

20. Blood Doping RBCs are removed from the body and stored. The body then replenishes the RBCs which have been taken. After approx. 5 weeks, when the body has replaced the RBCs, the originals are infused back into the body. Hence the total concentration of RBCs has increased. Athletes that benefit and potential risks are exactly the same as for use of EPO. In addition, there is a risk of contamination with blood doping.

21.  E.g. amphetamines, ephedrine - induces physical effects such as decreased reaction time, fatigue resistance, and increased muscle strength.

22.  Legal and illegal  Painkillers e.g. Ibuprofen, aspirin, cortisone injections (banned without medical note)  Used on injured performers to mask pain  May cause more severe injuries in long run

23.  Illegal  Genetic engineering Health restoration v performance enhancement Where is the line crossed?  How do testers decipher between what is natural and what is not?

24.  Legal and Illegal (>100mg)  Reduces feeling of fatigue  Increases alertness  Increased fat utilisation as fuel  BUT...... ◦ Addictive ◦ dehydrates

26. CREATINE Creatine supplements have been available for many years. By increasing the amount of creatine in the diet, the performer can maximise the amount of PCr stored in muscles. Who benefits? High intensity athletes e.g. 100m sprinter Potential Risks  Increased creatine concentration can put strain on organs like the liver.  Can increase dehydration in performers

27.  No benefits!  Increased CHO levels  Calming effect  Decreased motor skill

28. e.g. cold air exposure, ice baths, fan cooling, cold water spraying, vests, ice wraps Pre-cooling  Usually by ice vests (5-16 o C) (8-30min during warm-ups)  Reduce skin temperature  Reduce core temperature Therefore can help maintain intensity and speed when exercising in higher temperatures.

29. Pre-Cooling BUT… Perceived exertion is lowered and therefore pacing is vital, as well as use of target heart rate zones, to avoid early burn-out and decreased performance. BORG SCALE OF PERCEIVED EXERTION

31. Post-Cooling Cryotherapy is the local or general use of low temperatures in medical therapy or the removal of heat from a body part.  Injuries  Recovery

32.  Rrest  Iice  Ccompression  Eelevation

33. Ice Baths (5-16 o c, 7-10min)  Vasoconstriction drains blood away from muscles, removing lactic acid  Once the capillaries re-dilate, oxygenated blood flows back in ◦ Reduces DOMS, and aids exercise recovery

34. BUT….  Some athletes find the ice too painful to cope  Vasoconstriction can cause high BP, therefore shouldn’t be used on hypertensive athletes/patients  Ice on the chest region could bring about angina pain because of the vasoconstriction

35. Pulleys  Used as another type of strength training  Very specific to the activity e.g. swimmers can use pulleys on dry land and replicate very closely to ‘water’ strokes.

36. Parachutes (speed chutes)  Increase resistance while maintaining specific movements. E.g during running stride  Usually anaerobic, sprint activities (that require increased strength)  Increased Variety (Principles of Training)