Sports Nutrition, Supplements, and Ergogenic Aids
Core concepts
Understand macronutrient needs: carbohydrates as primary fuel for endurance, protein for repair (roughly 1.2-2.0 g/kg/day for athletes), and hydration/electrolytes. Know pre-event fueling (carbohydrate loading, pre-competition meal timing), during-event fueling, and recovery nutrition (carbohydrate plus protein within a window). Recognize evidence-based ergogenic aids (caffeine, creatine, beta-alanine, nitrate/beetroot) versus those lacking evidence or banned. Understand WADA prohibited classes and the principle of strict liability.
Traps
Questions test supplement regulation: supplements are not FDA-approved for efficacy/safety pre-market, so contamination and doping risk are real. Do not recommend prohibited substances; caffeine is permitted but has monitoring thresholds. Another trap is overemphasizing protein at the expense of carbohydrate for endurance athletes. Know that creatine is generally safe and effective for strength/power but causes water retention, not kidney damage in healthy people.
Rule of thumb
"Food first, supplements second." For endurance events, carbohydrate is the key fuel; for strength/power, protein timing and creatine have the best evidence. Always check supplements against WADA lists given strict liability.
Worked example
A cyclist asks about beetroot juice before a race. Nitrate supplementation has modest evidence for endurance performance; it is permitted, but the athlete should verify product purity given contamination risk and strict liability.