Preparation and training

Creatine

• Aims to aid ATP re-synthesis/helps to replenish phosphocreatine store
• Increases PC levels to enhance ATP-PC system 
• Possible benefits for short/powerful movements/high intensity activities -> improve muscle mass/improve strength/helps muscles recover more quickly during exercise/power athletes/sprinter
• Mixed evidence to show positive benefits - not everyone's muscles respond to creatine
• Possible side effects -> muscle cramps/diarrhoea/water retention/ bloating/vomiting/hinder aerobic performance

Protein

• Aims to build/increase muscle mass/muscle growth and repair/enable muscle hypertrophy
• May be used by vegetarians to supplement diet
• Not needed if have balanced diet/extra protein easily available through diet
• Possible side effects -> overuse may damage kidneys/liver/heart

Herbal remedies

• Some research has shown that Arnica can reduce muscle soreness
• Generally no evidence of positive effect - quantities ingested often very minute
• Composition of herbal remedies is unclear - may contain other banned substances which are not listed
• UKAD advise against use

Bicarbonate of soda

• 'buffers' lactate build up
• used to delay onset of fatigue 
• increased amount of bicarbonate will allow hydrogen ions to leave muscle cell at faster rate -> anaerboic energy systems used for longer
• effective for high-intensity events lasting 1-7mins/sports dependent on repeated anaerobic bursts
• side effects -> vomitting, diarrhoea and stomach cramps

Caffeine

• Aims to increase alertness/ attention to cues
• Improve decision making/improve reaction time
• May benefit aerobic performance/endurance athletes
• Allows fats to be used as energy source/delays use of glycogen stores
• Possible side effects -> dehydration/sleep deprivation/stomach cramps/irregular heart beat/insomnia

Importance of water

• regulates body temperature
• carries nutrients and O2 to all cells in body via blood plasma
• helps convert food into energy and absorb nutrients
• required for expiration
• removes waste
• protects/cushions vital organs and joints

Importance of electrolytes

• vital for proper functioning of cells - particularly muscle cells
• ensure that nutrients and waste products are exchanged
• maintain body's pH level

Problems of dehydration

• Blood thickens/increase in viscosity
• Increase in heart rate/heart has to work harder
• Reduction in blood flow to working muscles/less oxygen to the muscles 
• Blood flow to skin reduces/increase in body temperature/unable to maintain correct body temperature

Loss of electrolytes

• Slows reaction time/decision making/slows nerve impulses
• Muscle fatigue
• Muscle cramps
• Irregular heart beat
• Disruption to removal of waste products/lactic acid build up 

Performer can meet all nutritional needs from normal diet if: 

• performer is aware of what constitues a balanced diet
• basic quality of diet are nutritionally balanced - key nutrients
• 'extra' calories consumed to fuel training are derived from nutritious foods

Nutritional assessment 

• food diary -> details of all foods/portion sizes consumed
• questionnaire about general dietary habits
• analysis of competition/training demands made on body

Nutritional guidlines

• take on board sufficient carbohydrates to meet energy demands
• drink enough fluids to remain hydrated
• eat a healthy balanced diet -> whole/unprocessed foods e.g. wholegrain breads, lean meat etc.

Important for performer to have correct body fat percentage in relation to age, gender and chosen sport 

e.g. marathon runners -> lower body fat %

e.g. rugby players -> higher body fat %

BMI not good for determining optimal level of fat -> based upon weight/height ratio 

Resistance trained performers -> high fat-free muscle mass but same BMI as untrained adult

Measure using skin-fold callipers

With accuate body fat % -> athlete can manipulate body composition by changing diet and training