Ergogenic Aids

1. Ergogenic Aids Food/Fluid Intake Nasal Strips

2. What are Ergogenic Aids? • Ergogenic Aids are any external influences which can positively affect physical or mental performance. • These include mechanical aids, pharmacological aids, physiological aids, nutritional aids, and psychological aids. • Ergogenic aids may directly influence the physiological capacity of a particular body system and reduce physiological constraints, thus improving performance. • They may also speed up recovery after training or competition.

3. Nasal Strips Nasal strips were originally developed to help people with health problems such as obstructive sleep apnia or excessive snoring, but have now found their way into sports bags. When placed over the bridge of the nose, the strip works by expanding the nostrils, decreasing the resistance of airflow and improving nasal-route breathing. Many high-profile athletes are often seen sporting these strips, as it has become a very popular non-pharmacological ergogenic aid. These athletes appear to have bought in to the fact that these strips also boost their overall performance somehow. But are they just fooling themselves?

4. Nasal Strips • Advantages: • Improves airflow through the nostrils. • Claims of benefits on physiological variables relating to exercise performance. • Support from endorsement from elite athletes. • Research extracts are placed on Breathe Right website. • Disadvantages: • It is the concentration of O2 in the air we breathe, not the volume, that is the key. • It is this which determines the amount of O2 absorbed into our blood, thus aiding performance. • Other factors affecting VO2 Max include cardiac output and the ability of muscle tissue to extract O2 from the blood – neither of which are affected by volume of O2.

5. Food/Fluid Intake If you are competing for more than an hour, you may find that taking extra carbohydrate during the event helps to delay fatigue and maintain exercise intensity, particularly during the later stages. If you take small amounts of carbohydrate at regular intervals during the competition, blood- sugar levels will be boosted and glycogen stores will not be depleted so rapidly. If you are competing in a tournament or match which involves intermittent, high- and low-intensity activities, and which lasts for over an hour, try to have some form of carbohydrate during the breaks.

6. Hydration Make sure you are well hydrated before the competition having your last drink about 15 to 20 minutes before the start. Drink at regular intervals (150 to 300ml), ideally every 15 minutes or whenever you have a break during competition. Do not wait until you feel thirsty, you will already be dehydrated. Water is fine or you may prefer to use a commercial carbohydrate drink (Sports Drinks) as this will also refuel your glycogen stores. It is also important to hydrate yourself gradually, even over a period of days before competitions, making sure you do not take in too much. This will cause you to feel bloated, which could subsequently hinder your performance.