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neurologyYou need to know

• A healthy, balanced diet supplies appropriate amounts of carbohydrates, proteins, fats, vitamins, minerals, fibre and water to meet an individual’s health, growth and activity needs.
• Carbohydrates are broken down into glucose, the body’s main fuel for moderate- to high-intensity exercise, and excess glucose can be stored as glycogen in the muscles and liver.
• Proteins are made from amino acids and are needed for growth and the repair of body tissues, including recovery and adaptation after exercise.
• Fats provide a concentrated energy source, protect organs, insulate the body and help absorb the fat-soluble vitamins A, D, E and K; unsaturated fats are generally healthier than excessive saturated fats.
• Vitamins are organic micronutrients needed in small quantities for processes such as energy release, immunity, bone health and blood clotting, but they do not provide energy.
• Minerals are inorganic micronutrients with specific functions; calcium supports bones and muscle contraction, while iron is required to make haemoglobin for oxygen transport.
• Fibre is the indigestible part of plant foods that supports digestive health, helps food move through the gut and can reduce the risk of constipation.
• Water regulates body temperature, transports nutrients, supports chemical reactions and replaces fluid lost through sweat; dehydration reduces physical and cognitive performance.
• Energy intake is the energy obtained from food and drink, while energy expenditure includes basal metabolic rate, physical activity and the thermic effect of food.
• Basal metabolic rate is the minimum energy required to maintain essential functions at rest, while the thermic effect of food is the energy used to digest, absorb and process nutrients.
• Energy balance occurs when energy intake equals energy expenditure; a sustained positive balance can increase body mass, while a sustained negative balance can decrease body mass and impair recovery if excessive.
• A metabolic equivalent, or MET, expresses activity intensity relative to rest, and estimated activity energy expenditure in kilocalories can be calculated as `MET value × body mass in kg × duration in hours`.
• An athlete’s meal composition, portion size and timing should reflect the demands of training or competition, with carbohydrate supporting fuel stores, protein supporting recovery and fluids replacing sweat losses.
• Carbohydrate loading increases muscle glycogen before prolonged endurance activity by combining a high-carbohydrate diet with reduced training, but it is less useful for short-duration events and may cause temporary water-related mass gain.
• Creatine supplementation can increase phosphocreatine stores and improve repeated high-intensity efforts, but possible disadvantages include water retention, increased body mass and gastrointestinal discomfort.
• Caffeine stimulates the central nervous system and can increase alertness and reduce perceived exertion, but excessive intake may cause anxiety, disturbed sleep, increased heart rate or gastrointestinal discomfort.
• Sodium bicarbonate can buffer acidity during intense anaerobic exercise, while dietary nitrate can increase nitric oxide availability and improve blood flow through vasodilation; both may cause gastrointestinal side effects.
• Anabolic steroids can increase protein synthesis, muscle mass and recovery, but risks include liver and cardiovascular damage, hormonal disruption, infertility, mood changes and sporting sanctions.
• Erythropoietin increases red blood cell production and blood doping increases red blood cell concentration, which can improve oxygen transport but also thicken the blood and raise the risk of clots, stroke, heart attack and death.
• Human growth hormone may increase tissue growth and recovery but can cause abnormal organ or bone growth and cardiovascular problems; intermittent hypoxic training aims to stimulate oxygen-carrying adaptations, while cooling aids reduce heat strain through vasoconstriction and lower body or skin temperature.

• Classify foods and drinks by their main nutritional components and justify how each component contributes to health, exercise or recovery.
• Evaluate a diet against an athlete’s energy, nutrient, fibre and hydration requirements, identifying specific excesses, deficiencies and suitable improvements.
• Calculate basal metabolic rate using the supplied age-, sex-, height- and body-mass equation, showing accurate substitution, units and working.
• Calculate activity energy expenditure using `MET value × body mass in kg × duration in hours`, converting minutes into hours where necessary.
• Calculate overall energy balance by comparing total energy intake with basal metabolic rate, activity expenditure and the thermic effect of food, then interpret the result as balanced, positive or negative.
• Construct a meal and hydration plan suited to the performer, event duration, intensity and timing, including appropriate pre-event, during-event and recovery choices.
• Analyse carbohydrate loading, creatine, caffeine, bicarbonate and nitrate by linking each aid to its physiological mechanism, possible performance benefit, limitations and health risks.
• Compare pharmacological and physiological aids by explaining their effects on performance, associated health risks, ethical concerns and consequences under anti-doping rules.
• Analyse the suitability of intermittent hypoxic training and cooling aids for a specific performer and environment, linking recommendations to oxygen transport, thermoregulation, vasodilation and vasoconstriction.