Weight Management Programme

Jake Logan Condon

29/01/23

Introduction
In this assignment I hope to showcase my understanding of each of the following. First, I’d like to
look at the different body compositions an individual may possess. Following from this, I’d then like
to investigate the aspects of their livelihood that may affect said body composition. This will be
through the means of the basal metabolic rate, then moving into the thermic effect that food has on
consumption. From here, I’d like to compose a nutritional plan based on the needs of the individual
whilst discussing the various other methods I might have used instead to gain the same result.
Finally, to finalize the assignment, I’d like to look at the aid of nutritional ergogenic aids, such as
vitamin & mineral supplementation.

I will present this information in a manner that is easily read by the reader, whilst provided all the
relevant information needed. I will do so by carrying out intensive research into all the areas,
removing the waste & focusing on the core detail that is needed for all the areas.

Body Composition
What are the different types of body composition, with reference to methods to determine said composition.
Body composition refers to how we individualise different parts of the human body, into different
components such as body fat, muscle, bone, tissue & water mass. Essentially, the building blocks of
every human. (Satrazemis, E. 2021.) Many would want to analysis these markers, for example, if they
wanted to lose weight. In reality, this individual, wishes to drop body fat whilst maintaining their
lean body mass.

Many fall under three branches of body type, or composition. These branches are identified as a
somatotype, such endomorph, mesomorph & ectomorph. Below I’ll title each, given a brief
description of each. From there, I’ll then discuss on different methods available at present that
enable us to identify our body composition.

Endomorph
An endomorph refers to an individual that may possess a stockier bone structure, with a larger
midsection & hips. (Payne, A. 2023.) Therefore, they have the ability to carry more fat in these areas.
Due to the increase in free space for fat gain, this individual may have difficulty losing fat, but can
gain it quicker. Most related to those with a sedentary lifestyle, allowing their metabolism to slow to
create this effect, as we now know as an endomorph.

Mesomorph
On the other hand, a mesomorph refers to an individual that may possess a medium bone structure,
with their shoulders being wider than that of the hips. This structure can usually be identified as
being more athletic than that of the other two somatotypes. A mesomorph has an efficient
metabolism, allowing them to gain, or lose fat at an equal pace if they wish to do so.
Ectomorph
Finally, we have an ectomorph. An ectomorph refers to an individual that may possess narrow
shoulders & hips in relation to their height. Therefore, they may look more slimmer, than that of the
other two somatotypes. Due to this, their muscles are smaller in relation to their bone length, also.
Ultimately, these factors come down to their fast metabolism which may hinder them from putting
on sufficient gain.

As seen below, there are five different methods we can use to measure our body composition. Of
course, we’d love for them all to be accurate. However, due to the complexity of each machine &
the calculations involved it can never be entirely accurate. Therefore, I’d like to investigate the
equipment with the least margin of error, with the dexa scan (1.6%.) Following from this, I’ll look at
the middle ground, with the bodpod (1-3%.) To finish, I’ll look at the equipment with the most
margin of error & how it’s conducted, with the skinfold test (8-11%.)

Dexa Scan

First, we have the dexa scan. This equipment is the most advanced form of analysing our body
composition available at present. Hence, it’s accuracy. It works by using x-ray technology that scans
over your body, then providing an assessment of how much muscle, or fat mass you have & it’s
location. A good example of this would be judging the fat levels in both sides of the body. With this
equipment we can see small differences like a 0.5kg difference from left, to right in certain areas if
we wish to see such. These discrepancies would be important for the likes of sprinters, etc. Where
they would need overall balance to ensure peak performance.

Bodpod

Next, we have the bodpod. Another piece of equipment that enables us to analyse our body
composition through the means of air displacement. It is in the middle ground for its margin of error,
but often used by health facilities, etc. It is egg-shaped in appearance & measures the change in air
volume within. Therefore, it needs to be sealed tight to ensure the air volume isn’t displaced
externally, but internally by whomever is inside. Using a formula, it can consider the weight, age,
gender & height of an individual to give the most accurate result possible. (Satrazemis, E. 2021.)

Skinfold Test

The final piece of equipment I’d like to glance over is the skinfold test. It may have the largest margin
of error, but due to it’s ease of accessibility it’s used often in fields such as personal training & such.
It is carried out with callipers, taking measurements from different areas over the body. It covers the
biceps, triceps, subscapular & the suprailiac skinfold. Each location is tested three times, this will
give us the average for each area. Once measurements are taken, results will then be added up to
give us a number which can then be referred to a formula. This formula in return gives us the
percentage of body fat on an individual.
 (Satrazemis, E. 2021.)

Basal Metabolic Rate

What is basal metabolic rate, with reference to factors that may affect it.

Leading on from body composition, we move into the basal metabolic rate. Simply known as the
“BMR” of an individual. BMR relates to the number of calories your body would have to consume, to
perform basic functions such as breathing, circulation & cell production. (Frey, M. 2022.) It is most
accurate within controlled conditions, where no variables lay. Hence, an individual must eat this
amount to maintain lean mass. Calculators can be found online, where they consider your gender,
age, height & weight to give a rough estimation of your current BMR.

In contrast, there are factors that can influence these numbers. Size of an individual is one of these
factors. Depending on the size, an individual may have more, or less metabolising tissue. Take for
example a larger individual, they would have more metabolising tissue. Hence, their BMR would be
higher than that of a smaller individual. Another factor to highlight is with age & growth. As we age,
our metabolism slows due to the loss of muscle mass. This considers the hormonal & neurological
changes that occur, also. (BHC. 2001.) This slowing of the metabolism can be seen with older adults.
However, if we look at an individual that is much younger, take for example a teenager. Their need
for calories is much higher as their energy demand during growth spikes significantly. The final factor
we’ll look at is gender. Usually, a male tends to have a higher BMR, than that of a female due to the
increased capacity a male has to put on muscle, in comparison to the female. Relating back to the
size of an individual, this plays a role here. As a male tends to be larger, since they are exposed with
the ability to put on more muscle than that of a female. Also, males tend to be more physically
active, which in return increases their need for calories. Hence, physical activity playing a role too
within this factor alone.
Thermic Effect
What is the thermic effect of food, with reference to exercise.

Moving forward, we’ll look at the thermic effect of food, otherwise known as TEF with its application
to exercise. TEF relates to the amount of energy required by your body to digest, absorb &
metabolise the foods which we eat. (RPTS. 2022.) Throughout the day, our body requires this
energy. Hence, being lost by just eating food alone. It’s said that TEF makes up around 10% of the
average caloric intake for an individual daily. Each macronutrient has a different amount of energy
required to digest, absorb & metabolise itself. Take for example, protein. Protein requires 4 calories
per gram. It’s TEF, being 25-30% which means that amount will be used within the metabolic
process. Moving into carbohydrates, matching protein, with 4 calories per gram. However, it’s TEF,
being 5-15%. This being much lower than that of protein. Meaning, less will be used within the
metabolic process. Finally, we have the highest energy requirement out of the macronutrient. That
being fat. Fat requires 9 calories per gram, which is more than double that of the other
macronutrients. However, due to this it’s TEF is much lower. Found at 0-5%, where fat we be the
lowest used within the metabolic process out of the other two macronutrients. In relation to
training, we can use this to our advantage. As we can see protein has the highest thermic effect,
hence we’d have a lower probability of storing it leading into training. Therefore, you see most
athletes loading up on carbohydrates. This is due to the lower TEF found within the macronutrient,
which allows for more to be stored & used up with exercise.

Taking exercise into account, we’ll look at the thermic effect of physical activity, otherwise known as
TEPA. This refers to the amount of energy burned through any sort of physical activity. This ranges
from getting up of a seat, to going through a high-intensity session. Any sort of movement
throughout the day burns calories due to the different muscles that contract & relax to carry out
movements. Said muscles require energy to function, hence using energy in the process. TEPA tends
to take up around 10-15% of the average caloric intake for an individual daily. (McCall, P. 2022.)
Physical activity that is not planned throughout the day, such as walking to the bus stop, or
preparing a meal like mentioned beforehand, is known as NEAT. Otherwise known as, non-exercise
activity thermogenesis. This is considered when looking at TEPA. For example, if an individual wishes
to lose weight. We should look at increasing their NEAT throughout the day. Allowing them to be in a
steeper deficit without going through any high-intensity training to burn additional calories.

Analysis
Analysis & estimation of the energy output of an individual.

For my analysis, I’ll be looking at a 23-year-old powerlifter, who trains four days a week. With this, I
took note of their height at 5’ 10”, with their weight at 91kg. I’ll take said factors into consideration
whilst I estimate the energy output of this individual.

First, I hope to find the BMR for this individual. I will use the Mifflin formula to do so. For men, the
formula is as followed: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5. On the flip side, the
formula for women is as followed: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161.
For this individual, I’ll be using the first formula using the information I took note of earlier. Formula
is as followed: 10 x (91kg) + 6.25 x (177cm) – 5 x (23) + 5. This formula gives us 1,906 calories as the
BMR for this individual. However, we now how to take into consideration for the TEPA. This
individual trains heavy four days a week, for roughly two, to three hours. For this stage we’ll refer to
a scale as seen below.

Activity Level Scale

Activity Level Multiplication
Sedentary. 1.2.
Lightly active. 1.375.
Moderately active. 1.55.
Active. 1.725.
Very active. 1.9.

Taking that they train four days a week, I would consider this individual as active. Therefore, I will
multiply our BMR at 1,906 calories by 1.725. Hence, giving us an energy requirement of 3,288 to hit
daily for this individual. This number is in reference to their maintenance calories. If said individual
wanted to lose weight at a pace of 0.5kg a week, they would have to reduce their intake by 550
calories. The new net calories would equate to 2,738. Vice versa, if they wanted to increase weight
at a pace of 0.5kg a week, they would increase their calories by 550. Giving us 3,838 calories to be
consumed daily.

Nutritional Plan
Construct a nutritional plan for an individual.

For this nutritional plan, I’ll refer to the individual in the prior question. Taking into account that they
wish to lose 4kg within an 8-week period, we can look at their deficit being in the 550 ranges to
produce a 0.5kg loss weekly. 550 has been chosen, as to lose a kilogram of fat in a week, an
individual would have to burn 7,700 calories. Dividing this number by the number of days in a week,
we get 1,100 calories. To give us 0.5kg, we must divide this by two again. Hence, the number is 550
calories to be burned daily. Using this, it gives us a target of 2,738 calories to be hit daily. We’ve
discussed their exercise selection prior, being a four day a week strength training program, which I
deemed as active on the activity level scale. Considering that they are training for strength; I will look
to include both high protein & carbohydrate levels to their nutritional plan. Macronutrient wise, I
would say that their protein intake would be around 2.2g per kilogram. Taking it in around ~200g per
day. As for fat, I would hopefully aim for a range of 0.8g per kilogram. Giving us roughly ~72g per
day. Remaining calories would flush into the carbohydrate pool. Said plan, can be found below.

Breakfast
Food Amount Carbohydrate (g) Fat (g) Protein (g) Calories
Weetabix x3 38 1 7 204
Low-fat Milk 250ml 13 4 7 118
51 5 14 322
Lunch
Food Amount Carbohydrate (g) Fat (g) Protein (g) Calories
Wholemeal Bagel x2 88 2 19 460
Smooth Peanut Butter 30g 3 16 8 190
Medium Banana x1 27 0 1 105
118 18 28 755

Dinner
Food Amount Carbohydrate (g) Fat (g) Protein (g) Calories
Raw Chicken Breast x2 (150g) 0 4 109 385
Basmati Rice 60g 47 0 5 210
Mayflower Curry 50g 21 10 3 193
Greens x1 0 0 0 0
Frylight x30 0 3 0 30
68 17 117 818

Snack
Food Amount Carbohydrate (g) Fat (g) Protein (g) Calories
Square-bar x2 42 7 2 238
42 7 2 238

Night-time
Food Amount Carbohydrate (g) Fat (g) Protein (g) Calories
Medium Egg x4 0 18 26 264
Wholemeal Bread x4 68 4 16 342
68 22 42 606

Total
Carbohydrate (g) Fat (g) Protein (g) Calories
347 69 203 2,739

With this plan, I’ve taken into consideration everything that forms the lifestyle of this individual.
Starting the day off with a small meal, allowing for much larger meals being later on in the day closer
to training to optimize their strength. Leading into lunch, where we can begin to introduce fats, in
attempt to slow down digestion leaving them feeling less hungry throughout the day. I’ve done this,
keeping in mind that they are eating less food than they usually would. Before training, I’ve
implemented fast-acting carbohydrates in the form of two square-bars. Increasing their overall
glycogen stores, which will become quickly depleted through high-intensity training. After training,
we’ve a high carbohydrate & protein meal, quickly replenishing them stores that have been depleted
regarding carbohydrates. Protein comes into play here, as muscles will have been damaged. Hence,
repair & recovery is a priority for this individual. For an athlete, the body recovers the most during
sleep. Therefore, for the last meal I’ve included a variety of macronutrients. Including high fats here
again, to slow digestion so that’ll span over the duration of sleep. In the hopes to allow for
consistent recovery, peaking protein synthesis before sleep, also. I’m certain the goal of 0.5kg loss
per week will be hit with the plan I’ve produced, so long as it’s followed through with consistency.
Weight Management
Discuss the different approaches that could be employed for weight management.

Following from the nutritional plan, I’d like to now move into weight management. When we speak
about weight management, we usually refer to the ability of an individual to either decrease,
maintain, or increase their current weight over a prolonged period of time. That is, with intent.
Doing so is not the easiest, as said individual will have to be wary of their calorie input to ensure
their meeting their set calorie amount. However, overtime different fad diets have appeared that
have offered more freedom to those who wish to manage their weight. Over the next four
paragraphs I hope to take a more in-depth look into different diets that have arose over time & how
they can be applied, in relation to weight management.

Paleo

Paleo diet refers to the Paleolithic era, a period that spreads all the way back 2.5 million years ago.
(Crowe, K. 2023.) It takes a particular interest in how us, as humans consumed food back then.
Everything was seen as “whole”, without any additives that can be seen in modern-day food. This
style of dieting was then deceased with the increase of agriculture & domestication of animals.
Hence, processed foods slowly become more available. Belief is that us, as humans are not adapted
to each such processed foods. It also states that modern-day food arises various issues such as
obesity, heart disease, etc. Whereas the implementation of “whole” foods, decreases such issues.

As “caveman” as this diet may seem, in general it’s not a bad approach. As in, it focuses on the use
of whole foods that should be present in every diet. However, it’s demonization of processed foods
is where I find it lacks in integrity, not recognizing that such foods grant us access to more variety.
Such variety in the diet is important, as it allows us to manage our food, or weight for prolonged
periods of time as more options are available to us. Therefore, I see this diet as useful in moderation,
but not a long-term solution.

Atkins

Next, we’ve the Atkins diet. Otherwise known as the no-carbohydrate diet. Intaking more fats &
proteins in its absence. It’s based on the principle of ketogenesis, where it’s believed that if the body
receives no carbohydrates, it’ll not be able to produce the correct hormones that turn fat into
ketones. (Crowe, K. 2023.) Therefore, fat will not be added on as tissue, in the hopes that fat
eventually turns into glucose. However, just like the Paleo diet, issues arise due to the lack of
balance.

As there will be little, to no carbohydrates in the diet our blood sugar levels will plummet.
Carbohydrates being a main source for energy, lack of this energy may cause the likes of fatigue,
tiredness, etc. Another consideration has to do with the increase fat content. As we consume more
fat, the more chance we have of consuming saturated fats. Again, which can long-term cause
conditions such as heart disease, stroke, etc. Therefore, I see this diet as useful in the short-term,
but not a long-term solution.

South Beach

South Beach diet refers to the application of low-glycaemic index foods, replacing that of high-
glycaemic. Secondly, it looks at replacing saturated fats, with that of unsaturated fats. Finally, it
prefers the intake of lean protein, over the fattier options that are available. Taking for example,
minced beef. With this diet, we’d look at chicken as the replacement as it has very little fat.
Furthermore, it’s very similar to Atkins in nature, in relation to how they limit the intake of
carbohydrate intake. Where this diet differs, is the recognition of how carbohydrates can be of use,
rather than demonizing them completely.

However, as all diet options it has it’s let down. As most of the research backing this style of dieting
hasn’t been scientifically proven. (Crowe, K. 2023.) There is research out there to showcase that an
individual can lose a considerable amount of weight within the first few weeks. However, this is
mainly due to water weight & not the aim, in fat loss. Therefore, I see this diet as useful in the long-
term, but I wouldn’t see it as a must.

Eat More, Weigh Less

Finally, the last diet I’d like to look at in relation to weight management is the “Eat More, Weight
Less diet.” It is based on the principle that if a high amounts of carbohydrates, that being in the form
of starch, or high-fibre content are consumed throughout the day that you can still lose body fat.
(Crowe, K. 2023.) Foods like wholegrain bread, cereal, etc. is recommended. Due to how low-calorie
dense these foods are, you will have to eat more. Hence, the idea is that you will be too full to
consume any high-calorie dense food options throughout the day. Easing your ability to maintain a
deficit, ultimately leading to weight loss.

Just like beforehand, this diet has flaws laced in between the lines. Foods like eggs, fish, etc. are not
recommended. Demonizing such foods is foolish, as it completely ignores how beneficial they can be
within a balanced diet. Each food contributing essential minerals such as niacin, iron, etc. That
enable our body to function normally. Therefore, I see this diet as useful in moderation, but not a
long-term solution.

As seen above, there are an array of approaches that can be tested for weight management.
However, there are both, positive & negatives to each. Some positives outweighing the negatives,
vice versa. It will ultimately come down to the individual themselves, to which diet that they can
stick with in the long-term to ensure weight management. Remembering that each diet is a tool,
that can enhance the ability of an individual to stay within a deficit, maintenance, or a surplus. Key
principle still applies that the set calorie amount should be met, whilst remaining consistent to
ensure results.
Exercise for Weight Management
Discuss the most effective forms of exercise for weight management.

Moving forward, I’d like to look at exercise being a tool regarding weight management. I’ll be
discussing this through stages such as weight loss, weight management & weight gain. Investigating
on how exercise can be utilized for each, taking account on the efficacy of its application.

Weight Loss

In relation to weight loss, exercise can be a great tool to enlarge a deficit. Therefore, making it easier
to strip away fat. Reflecting on a past example with 2,738 calories, that being at a deficit amount of
550. If we were to include moderate-intensity exercise alongside their resistance training, such as
cycling, it would roughly burn ~350 calories for an individual that weighs 91kg per hour. (CDC. 2022.)
Hence, creating a steeper deficit of 900 (550+350.) calories for said individual. This additional deficit
can be supplemented with more calories, making it easier for the individual to maintain weight loss
for a prolonged period. Therefore, I see the addition of moderate-intensity exercise as a positive. I
would not advise high-intensity exercise, due to lack of calories. Lack of calories will affect both
performance & recovery, which should be considered when aiming for long-term success with
weight management. Hence, moderate-intensity exercise would be the most effective form of
exercise for weight loss.

Weight Maintenance

In relation to weight maintenance, exercise can be a great tool to improve overall health & well-
being. Again, reflecting on a past example with 3,288 calories, that being at a maintenance amount.
We don’t need to steepen, or increase said amount. Therefore, we need to take account of the
deficit created whilst exercising. If we were to include high-intensity exercise alongside their
resistance training, such as swimming, it would roughly burn ~600 calories for an individual that
weights 91kg per hour. (CDC. 2022.) Unlike weight loss, this amount of a deficit can be maintained
over a prolonged period of time due to the amount of calories available to the body, for both
performance & recovery. Hence, high-intensity exercise would be the most effective form of exercise
for weight management.

Weight Gain

In relation to weight gain, exercise may hinder the ability of an individual to reach their calorie
amount daily as additional food may have to be supplemented in place of the steeper deficit created
throughout exercise. Hence, a minimal amount of moderate-intensity exercise is advised. Final time
we’ll reflect on a past example with 3,838, that being at a surplus amount of 550. If we were to in
include moderate-intensity exercise alongside their resistance training, such as walking, it would
roughly burn ~330 calories for an individual that weighs 91kg per hour. (CDC. 2022.) Making the total
amount needs to be consumed roughly ~4,000 calories. Many will struggle to one, eat this much
food & secondly, afford this much food. Therefore, long-term it may not be as effective as we may
think. However, I would still recommend a minimal amount of moderate- intensity exercise as a tool
to improve overall health & well-being. Hence, a minimal amount of moderate-intensity exercise
would be the most effective form of exercise for weight management.

Nutritional Ergogenic Aids

Discuss the effects of a range of nutritional ergogenic aids, vitamins & minerals.

A nutritional ergogenic aid is a dietary supplement, that is used in conjunction with diet & exercise
to enhance the performance of an athlete, or an individual. Dependant on the ergogenic aid in use,
improvements in the likes of strength, speed, endurance, or recovery time can be noted. (Maughan.
2023.) A few examples include; whey protein, caffeine, creatine, carnitine, bicarbonate &
electrolytes. Each playing its own part in improving athletic performance. Below I’d like to delve
deeper into the first three examples listed, investigating their characteristics in relation to their
effect on athletic performance.

Whey Protein

Whey protein itself is the water subsection of milk. When separated from the milk itself, the
remainder can be used for curds & such. (WMD. 2023.) Whey protein itself is finalized in powder
form, that can be dissolved into milk, or water dependant on personal taste. It’s commonly used by
athletes, looking to improve their athletic performance & muscle strength due to its nutritional
content. As whey protein is derived from a complete protein source, it contains all the nine essential
amino profiles needed by our body for both, repair & recovery. It must be noted that it is a
supplement, only being added to the diet if you are deficient with your protein intake. On average,
as an athlete we should look to consume at least 1g of protein per pound of bodyweight. Therefore,
there is no additional benefit of whey protein if you already have reached your saturation point with
your daily protein intake.

Creatine

Creatine itself is a chemical found naturally within our bodies. Found additionally in other foods,
such as red meat, seafood, etc. (WMD. 2023.) Similarly, to whey protein, it’s used to improve athletic
performance. However, rather than an improvement in muscle strength, we’ll see an improvement
in muscle mass. Muscle mass refers to size of the muscle itself, not the amount of force said muscle
can exert. It works by saturating the amount of natural creatine found within the body, allowing for
the phosphocreatine system to work effectively. As our phosphocreatine system will be working
effectively, more energy will be produced throughout a session. Hence, more adaptions can occur
within the muscle itself. In return, we’ll see an increase in muscle mass indirectly via the
consumption of creatine. On average, as an athlete we should look to consume roughly 2.25-10g
daily. Amount of creatine will be individual dependant. Therefore, an athlete must take not of their
individual response to the supplementation of creatine, adjusting when necessary. (WMD. 2023.)
Caffeine

Caffeine itself is like creatine, as it is another chemical. However, this chemical has a stimulant effect
on our body. Found in the likes of coffee, cola, etc. In contrast to the past two ergogenic aids we
discussed, caffeine plays a different role with the improvement of athletic performance. It works by
stimulating our CNS, (Central Nervous System.) heart, muscle & our blood pressure. (WMD. 2023.)
Due to said stimulating effects, it can indirectly improve our physical strength & endurance.
However, as the stimulating effects wear off, it can delay the likes of fatigue. Those who concurrently
use caffeine, may become tolerant to its effect. Hence, lessening the athletic performance perks it
may possess. This is as the more we consume, the more adenosine receptors we create. Hence,
increasing the likelihood of adenosine binding to said receptors. (Walle, G.V.D. 2020.) As an athlete,
we must be aware of our consumption as certain bodies governing sport don’t allow for more than
800mg in the body. Therefore, we should limit our caffeine intake, increasing its intake closer to a
session.

Beforehand, I’ve spoke about the legal nutritional ergogenic aids, that can improve the athletic
performance of an athlete. Said aids are legal, as long used within regulation. Next, I’d like to
investigate the illegal ergogenic aids that offer an unfair advantage, or harmful effect to an athlete. A
few examples include; human growth hormone, anabolic steroids, erythropoietin, diuretics, beta-
blockers & narcotics. Each playing its own part in improving athletic performance. Below I’d like to
delve deeper into the first three examples listed, investigating their characteristics in relation to their
effect on athletic performance.

Human Growth Hormone

Human growth hormone itself is a small protein found within the pituitary gland, that is then
secreted into the bloodstream. Our natural human growth hormone is raised through either
exercise, trauma, or the likes of sleep. Throughout adolescence, it’s what causes the growth of
muscle, cartilage & bone. Today, it is available as prescription drug in the form of an injection. It is
given to those who have a deficiency with their natural human growth hormone. In relation to
athletic performance, it enhances the ability of an athlete to gain muscle mass, whilst providing
more energy to provide for said additional mass. As more energy is provided, an athlete will see an
increase in their athletic performance, also. (Harvard. 2021.) Even though it’s banned in majority of
tested federations, it often finds it’s way back in through those who cheat. We often see it today, as
various athletes get popped. Even though you wouldn’t expect them to. Prolonged exposure to
human growth hormone, or abuse can see an increase in both, heart disease & diabetes. Hence, as
an athlete we should veer far away from such ergogenic aid, as it creates an unfair advantage, or
harmful effect to an athlete.
Anabolic Steroids

Anabolic steroids itself is a chemical derivative of testosterone, often paired with its counterpart
human growth hormone. Testosterone being the male sex hormone, that aids in muscle mass
production & strength. Therefore, an anabolic amplifies those effects noted before. Allowing for an
athlete to increase their athletic performance. Like human growth hormone, it is available as
prescription drug in the form of an injection. It is given to those with blood disorders, connective
tissue disease, etc. (Health. 2023.) However, due to its amplification effect it has been banned in
majority of tested federations. Prolonged exposure to an anabolic steroid, or abuse can see an
increase in both, heart disease & liver damage. We often see it today, within bodybuilding where
their life expectancy is much lower than that of an individual who does not abuse anabolic steroids.
Mortality rate, being 34% higher stated by Charnow, J.A. 2019. Hence, as an athlete we should veer
far away from such ergogenic aid, as it creates an unfair advantage, or harmful effect to an athlete.

Erythropoietin

Erythropoietin itself is a type of blood doping, used to improve endurance & athletic performance.
Commonly known as EPO. EPO is naturally found within our kidneys, stimulating the production &
concentration of red blood cells. Having more red blood cells readily available enables oxygen to be
transported more effectively. Hence, improving the aerobic capacity of an athlete. Like the past two
illegal ergogenic aids, it can be administered via an injection. However, due to its amplification effect
it has been banned in majority of tested federations. We can take note of the Lance Armstrong
situation in 2012. Here, he was found guilty of using an EPO, which lead him to seven victories.
Those titles where then stripped, leaving him labelled as a cheat. If it weren’t for such doping, he
would have not been victorious. Hence, this showcases the effect illegal ergogenic aids have within
sport. Prolonged exposure to an EPO, or abuse can see an increase in both, heart attacks & blood
clotting. Hence, as an athlete we should veer far away from such ergogenic aid, as it creates an
unfair advantage, or harmful effect to an athlete.

Above, I’ve took a look at the efficacy of both legal & illegal nutritional ergogenic aids. For an athlete,
it would be advised to go down the path of the legal nutritional ergogenic aids, as they will have free
will to compete. Including that in the long-term, it’s a much healthier option & would be highly
advised. In contrast, the efficacy of the illegal nutritional ergogenic aids outweighs that of the legal.
However, the negatives far surpass the positives here. Especially in the long-term, where the chance
of a reduced life expectancy are highly raised. In addition, as an athlete, you would not be able to
compete with said aids found within your system.
Conclusion
To conclude this assignment, I feel that I’ve hit all the markets set out in the introduction. I’ve
thoroughly investigated all the areas covered above, without giving any unwanted information. I’ve
done so by presenting the information clearly, in a way that it makes the readers time easier in the
hopes that more information will be taken in.

On reflection, I could possibly have added images in portions of the assignment. However, I felt as
though any images that I would’ve added wouldn’t have fairly represented the points I was trying to
make throughout the assignment. Therefore, in the future, I’d like to investigate ways to include
images smartly, where they can enhance the visual elements of what is being spoken about.

I hope you enjoyed reading & indulging into this assignment. I had an enjoyable time researching &
laying out the information. I hope to continue to learn about nutrition, in relation to weight
programme management. I’ve thoroughly enjoyed going through each section, adding some
knowledge to my library. Especially regarding ergogenic aids, with their application to athletic
performance. Taking note of both the positive & negative aspects found within this section. I hope to
continue my research in this area.
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