• Endurance athletes require extra protein

• Assists in repair and recovery process

• Acts immediately after ingested

Reasons against include:

• Increases calcium excretion in urine

• Decreases vitamin/mineral intake

• Places stress on kidneys due to increased urination

• Accelerates gains in muscle size and strength

• Increase force and muscular power in sports that require short, sharp bursts of energy

• Delays creatine phosphate levels and lactic acid build-up

Disadvantages:

• Increases water retention, leading to weight gain

• Can cause cramps, muscle spasms and pulled muscles

• Can cause liver damage

• promotes an increase in the utilisation of fat as an exercise fuel and 'spares' the use of limited muscle store of glycogen.

• improves muscle contractions and increases time to exhaustion

• decreases perception of effort and fatigue

Con's

• increased heart rate, anxiety and insomnia (over arousal)

• loss of fine motor skills

• can cause athletes to become dehydrated as it has a diuretic effect

-Supports pre-existing vitamin deficiencies which aren't corrected by diet

-An athlete is undergoing long term weight loss

-Having a busy competition schedule that interferes with normal eating

Case Against:

-Intake of excessive amounts is dangerous and unecessary as there is already enough

-Excessive amounts of Vitamin A and D contribute can cause joint pain, headaches, nausea and fatigue, impacting performance of athletes

-Super-supplementation does not improve performance

For:

• Minerals allow us to retain water and help our muscles contract

• Iron:

  Helps deliver oxygen to working muscles enhancing adaptation to endurance training.

• Calcium:

  Adequate consumption can Assists in bone strength an bone density while decreases chances of injuries such as fractures.

Against:

• supplimntation is generally deemed unnsecessary because diet can provide adequate levels provide

•