haya.Learning made clear
Supplements and ergogenic aids: overview and evidence sheet
10-mark answer frame

Discuss the ergogenic aids used by athletes, with the evidence for each and their risks.

How to lay out the answer. Follow the frame, then write it in your own words.

  1. 1 · Open in two lines. An ergogenic aid is a substance, device or practice that improves work capacity or performance. Few supplements have strong evidence.
  2. 2 · Types of ergogenic aids.
    • Nutritional.
    • Pharmacological (mostly banned).
    • Physiological.
    • Psychological.
    • Mechanical.
  3. 3 · Draw a table of the five. [Table: caffeine, creatine, nitrate, beta-alanine, bicarbonate: action, dose, best use, side effects]
  4. 4 · Evidence levels. AIS framework: Group A strong evidence, B emerging, C little evidence, D banned or high risk.
  5. 5 · Sports foods and medical supplements. Drinks, gels, bars, protein powders; iron, calcium, vitamin D only for a diagnosed need.
  6. 6 · Risks and safe use. Contamination, strict liability, WADA Prohibited List, batch-tested products; food first.
  7. 7 · Nutrition link. Need, safety, evidence and legality checked by a sports dietitian before any supplement.
  8. 8 · Close in one line. Supplements can add the last few per cent only when diet, training and rest are already right.

Scoring tip: A five-row table of the IOC supplements with doses is the core of the answer; learn the doses as numbers with units.