Nutrition and Psychology Services
This domain tests whether you can match fuelling to training demand, spot the warning signs of low energy availability, and describe psychological skills as performance tools rather than remedies for weakness.
Fuelling the work
- Carbohydrate periodised to the session: roughly 3–5 g/kg/day for light training, 5–7 for moderate, 6–10 or more for heavy endurance loading.
- Protein about 1.6–2.2 g/kg/day, spread across 3–5 servings, supports adaptation.
- Fat fills the remaining energy need and supports hormone function.
- Hydration - aim to lose no more than about 2% of body mass; individual sweat rate = (pre-weight − post-weight + fluid consumed) ÷ hours.
Supplements and low energy availability
Only a small group has strong evidence: caffeine, creatine, dietary nitrate, bicarbonate, and correction of iron or vitamin D deficiency. Contamination risk means athletes should use batch-tested products. RED-S (relative energy deficiency in sport) occurs when energy availability is too low for health and performance; signs include recurrent bone stress injury, menstrual dysfunction, low libido, mood change and poor recovery. It affects male and female athletes.
Psychology services
- Goal setting - specific, measurable, process-focused.
- Imagery - vivid, multi-sensory and realistic.
- Self-talk and arousal regulation - breathing, cue words, routines.
- Pre-performance routines to control attention under pressure.
- Psychological readiness belongs in RTP, and burnout prevention is an organisational as well as individual concern.
Worked example
A 20-year-old distance runner presents with two stress fractures in 18 months, BMI 17.5, chronic fatigue and eight months without a period. Reasoning: bone stress injury plus menstrual dysfunction plus low BMI is a classic RED-S cluster; more calcium is not the answer. Action: refer to physician and dietitian, restore energy availability, reduce training, consider bone density assessment, and set a phased return.
Traps that cost marks
- Assuming more protein is always better.
- Treating natural or herbal as automatically safe.
- Framing psychological skills as remedial, for weak athletes only.
- Using body-fat or weight targets as selection criteria.
- Missing RED-S because the athlete is male.