Nutrition important

<290mosmol/kg

<700mosmol/kg

<1.020

Slow rtate of drink into circ thus influencing AVP response - Milk and carb Increase drink retention once drink reaches the circulation by influencing AVP response - Sodium

Consult HCO or nutritionist when considering Recommend not using, particularly with high doses, focus on well-balanced diet with anitoxidant-rich foods

Recommended monitoring serum Vit D and use if deficient Some evidence it may increase muscle strength and power and reduction of stress fractures in women Vit D toxic in large quantities - nausea, vomiting, poor appetite, constipation, weakness and weight loss

Need for quality control over supplements - hazardous substances Several certification programs now exist Cost-benefit should be considered Most evidence weak Caffeine, creatine and bicarbonate have strong research basis B-alanine and use of nitrate and arginine growing - less evidence Nitrate - Increase plasma nitrate consumption, Reduces O2 consumption during submax, ATP cost of muscle force production, inhibits the fall in muscle phosphorylcreatule - improves aerobic exercise endurance Unknown if toxic in high doses L-againe - increases plasma nitrate, reduces O2 in submax ex Small but convincing evidence for nitrite and L-arginine

In order to know optimisation need more that total energy and macronutrient, distribution over day, before during and after exercise - generally void of investigation

4-7g.kg of carb for male strength athletes

Good to reach energy balance Isoenergetic carb more favourable effect on N balance

1g.kg before 0.5 during Especially if longer duration and higher volume

Maintain high protein to limit loss of strength Enough time to achieve weight loss Acute strat Dehydration Low residue, low volume meals

Limit to 2-3%

Endurance particularly High conc carb drinks/ Hyperosmotic drinks Fibre, fat and protein intake

High intake of water and low sodium drinks Common in slow competetiors

No

Slow drink (5-7ml/kg) at least 4h before If urine dark drink more about 2h before

Limit loss to 2-3% during exercise of 90min of more