Unit 13
SPORTS NUTRITION
Supplements
to support
strategies
Introduction…
Athletes are always looking for something to give
them a competitive advantage!
The supplement market is worth millions but the
manufacture, processing, labelling and marketing of
these products is poorly regulated with variable
quality control!
Supplements –
two categories
Dietary Ergogenic
supplements aids
Dietary Supplements
• Practical alternatives to food (i.e. food replacement
supplements)
• Can you identify any examples?
• Key info:
o Help the athlete to meet their overall nutritional
needs i.e. macro/micronutrient targets.
o Particularly useful during demanding periods of
training and competition e.g. energy gels during
swim meets.
o Only a short-term solution – need adequate
nutrition to perform at optimal!
o Should be safe, effective and legal!
Liquid meals
Sports drinks, gels, bars
Protein
supplements
Multivitamins
and minerals
Carbohydrate
powders
Ergogenic aids
• Enhance performance
through effects on
energy, body
composition and
alertness.
• Examples?
Are supplements vital?
Professor Louise Burke talks about
nutrition and supplements in sport
(Head of the Department of Sports
Nutrition at the Australian Institute of
Sport)
The icing
on the
cake!
Supplements
“UK athletes are advised to be cautious and vigilant in their
choice to use any supplement. No guarantee can be given
that any particular supplement, including vitamins and
minerals, ergogenic aids and herbal remedies, is free from
Prohibited Substances.”
In May 2003, an IOC study tested
640 supplements available in the
UK and found that 20% contained
banned substances!
Supplements in Sport:
Adam Dean’s story
Rugby player Adam Dean
talks to UK Anti-Doping
about the consequences
of taking a nutritional
supplement which led to
a positive test result...
Research task
Research a specific supplement and produce a 3-
5 minute PPT presentation that includes the
following:
1. Definition / basic description of what it is
2. Explanation of why an athlete would use it
3. What are the positive effects of the
supplement?
4. What are the negative effects/side effects?
5. Are there particular sports/events that would
be better suited to using your specific
supplement?
Starter…
Age 24 years old
Gender Male
Height 1 m 65 cm
Weight 65 kg
BIA Result 24%
Activity Levels Moderately Active
Pete takes part in boxing. He is planning to complete in the lightweight
category that has a weight requirement of 57 – 60 kg.
Pete is taking part in a boxing event
The events last approximately 40 minutes
Creatine (ergogenic aid)
Naturally occurring
compound (i.e. can be
created naturally by your
body) found in the brain
and skeletal muscle.
Can also be obtained
through your diet.
Two different dietary sources:
1. Animal proteins
(particularly beef).
2. Supplement (powder or pill
form)
Creatine (ergogenic aid)
POSITIVES NEGATIVES
• PC stores increase = you • Increased risk of
have extra fuel = you muscle cramps,
can exercise harder for strains and tears.
longer. • Causes water
• This extra energy has been retention and
shown to increase muscle subsequent weight
size, strength and gain.
power. • Can result in
• It may also reduce muscle bloating.
fatigue and enhance • Stomach problems.
recovery.
• Most effective for high-
intensity sports/events
Theory into practice…
Investigate the range of
creatine supplements
available on the market
and different protocols for
use.
TASK: What advice would
you give a 17-year-old
basketball player
considering creatine
Energy gels
Provide an easy-to-
consume and quickly
digestible source of
carbohydrate (20-25
grams per pouch)
Greater carbohydrate
density than sports drinks.
Should be taken with
water (reduces stomach
problems)
Good for specific
Energy gels
POSITIVES NEGATIVES
• Easy-to-consume • Expensive
• Digested quickly • Stomach problems if
• Carb dense – don’t have taken without fluid
to consume lots (no • Can cause dental
bloating) problems
Theory into practice…
“How To Make Energy Gels Work For
You – Fuel Like A Pro Cyclist”
Watch the video and take some notes on:
a) What’s in a gel?
b) How do you use gels?
c) What is ‘gut training’?
Protein shakes &
powders
Some just protein
Some protein &
carbohydrate
Some contain additional
ergogenic aids such as
creatine.
Contain different types of
protein:
1. Whey protein (rapidly
digested)
Timing of protein intake
Just as important as the
total amount consumed.
Protein consumption
should be spread out
throughout the day.
Body can only synthesize
20-25g at one time.
Additional amounts stored
as fat or excreted.
Very important in the
hour following exercise
Protein shakes & powders
POSITIVES NEGATIVES
• Easy way to meet protein • Often costly
requirements.
• Often contain
• Provides a good amount of protein added
per serving (enough to initiate sugars/calories
muscle protein synthesis) .
• Complete source of protein (if
protein is whey, casein or soy)
• Lots of different varieties (rapidly
digesting / slow digesting)
• Lot’s of different flavours
• Highly satiating (reduces feelings
of hunger)
Theory into practice…
TASK:
Draw up a list of meals and snacks
providing 20-25 grams of high value
protein that would provide athletes with
enough protein throughout the day to
support muscle protein synthesis.
Diuretics (ergogenic aid)
Increase urine production
Used by some athletes to flush
out residue from steroids –
banned by the world anti-doping
agency (WADA)
Used to shed water as a
temporary weight loss
measure in sports with weight
categories i.e. boxing.
Naturally occurring diuretics
include caffeine and alcohol.
Vitamin and minerals
Micronutrient
deficiencies will
impair health and
performance.
No evidence that
using vitamin and
mineral
supplements will
enhance
performance
except where a pre-
Vitamins and minerals
POSITIVES NEGATIVES
• Good when food • Not as good as eating
intolerances exist actual fruit and
which limit the amount vegetables (do not
of micronutrients a contain the array of
person can get naturally. phytochemicals found in
fruit and veg that
• Useful to ‘top up’ promote health benefits)
nutrients when it is
difficult to obtain full • Some evidence that
quota i.e. during periods large doses might
of travel. disturb the balance of
the body’s
antioxidant system.
Branch chain amino acids
(BCAAs)
Widely used in body
building.
Have become
increasingly popular
among the general
athletic population in
recent years.
3 essential amino acids
that cant be produced by
the body (leucine,
isoleucine & valine)
Can be broken down in
Branch chain amino acids
POSITIVES
(BCAAs) NEGATIVES
• Prevents muscle • May lead to low
protein breakdown serotonin levels (the
(BCAA’s trigger protein happy chemical – boosts
synthesis/the building of mood and aids sleep)
muscle tissue) • They deplete B
• Reduces muscle vitamins
soreness from intense
exercise (inhibits the
production of creatine
kinase, a waste product
that promotes feelings of
fatigue)
• Reduces fatigue in
the CNS (affects the
To summarise:
Supplements are not
replacements for a
sensible, well-planned
balanced and varied diet!
To summarise:
Before using a supplement you should ask yourself:
• Is it a banned substance?
• What are the perceived benefits?
• Are these benefits supported by research?
• If yes, is the research from a genuine,
independent source?
• Are there any side effects?
Research activity
1. Visit the WADA website.
2. Identify which supplements are currently banned by
WADA
3. Identify why they are currently banned
Prioritising nutrition
strategies…
Caffeine, creatine Ergogenic
aids
Drinks, bars, shakes, Sports foods &
vitamins, minerals dietary supplements
Varied diet Day-to-day diet
Fruit & veg The Eatwell Guide
Water
