1. Ergogenic Aids
Performance Enhancers

2. Learning Objectives
 Know and understand the term
‘ergogenic aid’
 Know and explain the different dietary
strategies used to enhance performance

3. Dietary Manipulation
Carbo-loading
A dietary strategy used to increase
glycogen stores prior to an event of
performance
 a 10 day method

4. Process-pre-competition
Stages
(1)High intensity exercise seven days
before an event to deplete glycogen
stores
A diet high in fat and protein is
consumed
This increases the activity of glycogen
synthase

5. (2) 3-4 days before a diet high in CHO
and fluid is consumed. This increases
glycogen storage.
(3) A CHO rich meal 2-4 hours before
tops up liver glycogen stores just prior
to the event.

6. • Athletes should
avoid eating CHO an
hour before an event
as this can cause
rebound
hyperglycaemia
which may decrease
glycogen stores

7. During Exercise
• Performers consume
frequent but small
amounts of food or
drink drinks high in
CHO during activity
Summary:
(1) Consume CHO 2-4 hours before
exercise
(2) Just prior
(3) At frequent intervals

8. Fluid intake during exercise
Decreasing body
water
Decreasing
Plasma volume
Decreasing
stroke volume
Increasing heart
rate
Circulatory
distress and
postural
hypotension

9. Thirst Mechanism
• The body’s thirst mechanism does not
match the hydration state. If you feel
thirsty you have left it too late!!

10. Types of sports drinks
Hypotonic
Isotonic
Hypertonic

11. Hypotonic
• Drinks have lower
levels of glucose
than the blood
• Quickly replace fluid
loss through
sweating
• Drinking 4-8g of
CHO per 100ml
solution every 10-15
mins reduces the
risk of dehydration.

12. Isotonic
• Drinks promote fluid hydration and
replenishment of glucose during
endurance events.
• Equal levels of glucose to the blood

13. Hypertonic
• Suitable as a recovery drink post-
activity
• Can increase dehydration during
exercise
• High levels of glucose

14. Key fact
• Water-based performers are more
likely to be dehydrated because they
are less aware of their temperature and
how much they are sweating

15. Post competition
• Glycogen stores
need to be
replenished after
exercise
• There is a 45
minutes window for
optimal refuelling
after activity

16. Creatine Supplements
• Made up of amino
acids and found in
some animal foods
and naturally in the
liver/kidneys
• Used to
resynthesise ATP
• Tablets aim to
increase performers
PC levels

17. AID
Aid Negative
Effects
Positive
Effects
Performer
Benefitting
Legal
Status
Critically
evaluate its
use

18. Task
• Complete table for each type of aid..
This will excellent preparation for the
exam!!

19. Making your own..
• Isotonic - 200ml of orange squash (concentrated
orange), 1 litre of water and a pinch of salt (1g).
Mix all the ingredients together and keep chilled
• Hypotonic - 100ml of orange squash
(concentrated orange), 1 litre of water and a
pinch of salt (1g). Mix all the ingredients together
and keep chilled.
• Hypertonic - 400ml of orange squash
(concentrated orange), 1 litre of water and a
pinch of salt (1g). Mix all the ingredients together
and keep chilled.