nutritional aids

Carbohydrate intake for endurance athletes PRE

PRE 

3-4 hours before: 

• Slow digesting carbs  

• 1-4g per kg of body weight 

1-2 hours before: 

• Small portion of fast digesting carbs   

Carbohydrate intake for endurance athletes DURING

DURING 

• 30-60g per hour of event 

Carbohydrate intake for endurance athletes POST

POST  

• Within 20-30 mins  

• 1-1.5 g per kg of body weight per hour 

Protein intake for strength athletes PRE

PRE 

30-60 mins before 

• A snack or small meal with 1.4-2 g/kg of protein and equal amounts of carbs (quick release) 

• Roughly 50g  

Protein intake for strength athletes POST

POST  

Within 2 hours: 

• A meal with at least 2.3-3 g/kg of body weight of protein  

Glycogen loading

• Legal procedure  

• Week building up to event   

Day 1: glycogen-depleting bout of  

endurance exercise 

Day 2-3: high protein, high fat 

Day 4: glycogen-depleting bout of  

endurance exercise 

Day 5-7: high carbohydrate diet  

while training is tapered or  

reduced to resting 

Athletes who glycogen load

Endurance athletes: 

• Marathon runners  

• Cyclists  

• Triathletes 

Performance benefits of glycogen loading

• Maximise glycogen stores in the muscles and liver 

• Increased glycogen stores 

• Increased endurance capacity 

• Delays fatigue 

• Increased time to exhaustion by up to 30% 

Health risks of glycogen loading

• Hypoglycaemia in depletion phase  

• Lethargy in depletion phase  

• Gastrointestinal problems 

• Increased risk of injury 

• Affects mental preparation 

Caffeine

• Stimulant  

• It is legal  

• Cheap and relatively safe to use  

• It is a diuretic

Athletes who use caffeine

• Runners 

• Cyclists  

• Games players

Performance benefits of caffeine

• Reduces perceived fatigue 

• Improved muscular strength 

• Mental focus and alertness  

Health risks of caffeine

• Anxiety  

• Tremors  

• High heart rate  

• Digestion issues  

• Insomnia  

• Impairs heat tolerance

Creatine supplementation

• Compound that comes from three amino acids  

• Supplies energy to muscles  

• Increase creatine stores in the muscle by 50%  

Athletes who take creatine supplements

• Weightlifters  

• Bodybuilders  

• Footballers  

• Sprinters 

Creatine performance benefits

• Accelerates muscle growth  

• Improves high-intensity exercise performance  

• Train at higher intensity for longer = increased muscle mass  

Creatine health risks

• Digestive issues  

• Increased weight gain  

• Increased water retention  

• muscle cramps 

Nitrates

• Chemical compounds composed of nitrogen and oxygen  

• Found naturally in soil, water and plants 

• Leafy green veg  

Athletes who use nitrates

Endurance and high-intensity sports 

• Swimmers 

• Cyclist  

• Soccer players  

Start consuming 5-6 days before performance  

Performance benefits of nitrates

• Improves oxygen delivery to muscles  

• Helps to dilate blood vessels  

• Reduce blood pressure  

• Increase blood flow

Health risks of nitrates

• Headaches and dizziness  

• Carcinogenic risk  

Bicarbonates

• pH buffers  

• Prevent excessive blood acidity  

• Alkaline 

Athletes who take bicarbonates

High-intensity, anaerobic sports  

• Track cyclists  

• Rowers  

• Swimmers 

Performance benefits of bicarbonates

• Improves muscle endurance  

• Delays onset of fatigue  

• Body's tolerance to lactic acid is increased  

• Delaying OBLA 

Health risk of bicarbonates

• Electrolyte imbalances 

• Digestive issues  

• Nausea