Nutritional Strategies
Effective nutritional planning is a legal and evidence-based method to delay fatigue, accelerate recovery, and support long-term adaptation. This section explores key strategies used by elite athletes.
Carbohydrate Loading
A strategy to maximise muscle glycogen stores before endurance events (>90 mins). The modern protocol is safer and more effective than older methods.
- Goal: Achieve “supercompensation” of muscle glycogen, from 100-120 mmol/kg to 150-200 mmol/kg.
- Method: 1-4 days of exercise taper combined with a high-carb diet (7-12g of CHO per kg of body mass).
- Key Consideration: Use low-fibre CHO sources (pasta, white rice) to avoid GI distress. A temporary 1-2kg weight gain from water retention is expected and normal.
Caffeine
A legal central nervous system stimulant that reduces an athlete’s perception of effort and pain.
- Mechanism: Blocks adenosine receptors in the brain, reducing drowsiness and fatigue.
- Dosage: 3-6 mg per kg of body weight, consumed approx. 60 mins prior to exercise.
- Risks: Can cause anxiety, insomnia, and GI upset. Has a diuretic effect, so hydration must be carefully managed.
Glycemic Index (GI) Application
The GI ranks carbohydrates based on how quickly they raise blood sugar. Strategic use is key.
Physiological Recovery
Beyond nutrition, athletes use physiological strategies to reduce muscle soreness, restore function, and prepare for the next performance. Their effectiveness requires critical evaluation.
Sleep: The Ultimate Tool
The most critical recovery strategy for physical and psychological restoration.
- Physiological: Release of Human Growth Hormone (HGH) for tissue repair during deep sleep.
- Psychological: Consolidation of motor skills and memories.
- Recommendation: Elite athletes should aim for 9+ hours per night.
- Risk of Deprivation: Increased injury risk, poor decision-making, and impaired immune function.
Hydrotherapy & Thermotherapy
Using water and temperature to aid recovery.
Cryotherapy (Cold): Ice baths cause vasoconstriction, reducing inflammation and DOMS.
Thermotherapy (Heat): Saunas cause vasodilation, increasing blood flow and flexibility.
The Cryotherapy Paradox
While cold therapy reduces soreness now, regularly suppressing inflammation may blunt long-term training adaptations. A strategic choice must be made: feel good for tomorrow’s event, or maximize gains from today’s training.
Psychological Skills
Physical talent is not enough. Athletes must possess psychological skills to perform under pressure. These are learned and practiced, just like physical skills.
Arousal & The Inverted-U Hypothesis
Performance peaks at an optimal level of arousal. Too little or too much can impair performance. Use the slider to see how arousal level impacts performance quality.
Motivation & Goal Setting
Techniques to maintain drive and focus.
- Goal Setting (SMART): Provides direction and builds confidence. Process goals are often more effective than outcome goals.
- Self-Talk: Using positive internal dialogue (“I can do this”) to reinforce belief and regulate effort during difficult moments.
Imagery & Concentration
Controlling attention and rehearsing success mentally.
- Mental Imagery (PETTLEP): Using all senses to create a vivid mental rehearsal of a successful performance.
- Concentration Cues: Using simple words (“focus”, “smooth”) to redirect attention and block out distractions.
The WADA Code & Strict Liability
The World Anti-Doping Agency (WADA) harmonizes anti-doping rules globally. Their code is built on foundational principles to protect the “spirit of sport.”
The 3 Criteria for Banning a Substance
A substance or method is banned if it meets at least TWO of these criteria.
The Principle of Strict Liability
This is a core, non-negotiable rule. The athlete is solely responsible for ANY prohibited substance found in their body, regardless of how it got there or whether they intended to cheat. Ignorance (“I didn’t know”) is not an excuse. This places the ultimate burden of responsibility on the individual athlete.
Prohibited Substances & Methods
Doping involves using substances or methods that are harmful, unfairly enhance performance, and violate the spirit of sport. Click on each category to learn more about the effects and dangers.
Landmark Doping Case Studies
Explore the timeline of major scandals that exposed systemic corruption and forced the evolution of the anti-doping movement. Click a case to learn more.
Select a case study from the timeline to view details.
