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

2. 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

3. 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)

4. 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

5. 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

6. 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

7. 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.

8. 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

9. 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

10. 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