3.2) Performance Enchancement of the Musculoskeletal system

Performance Enhancement

Methods and substances aimed at improving the performance of the musculoskeletal system.

Permitted Training Methods

Includes resistance training, plyometrics, aerobic training, and flexibility training.

Nutritional Supplements

Substances used to enhance performance which may lack scientific backing and pose doping risks.

Specialized Sports Foods

Foods designed to meet specific nutritional needs during sports activities such as sports drinks and bars.

Sports Gels

High-carbohydrate energy sources providing quick energy boosts, best used during/after high-intensity exercises.

Creatine

A performance supplement that increases muscular power and reduces muscle damage.

Caffeine

A performance supplement that enhances alertness and performance, with dosage management to avoid side effects.

Sodium Bicarbonate

Helps buffer hydrogen ions, thereby reducing fatigue during high-intensity exercises.

Dietary Supplements

Vitamins and minerals necessary for energy release from food, muscle contraction, and bodily functions.

Calcium

A vital dietary supplement for bone strength, particularly important for athletes.

Guidelines for Supplement Use

Recommends caution with supplement use to avoid negative health effects and suggests tailored recommendations.

Group A Supplements

Supplements supported by research for specific sports.

Group B Supplements

Supplements requiring further research and supervision for use.

Group C Supplements

Supplements with limited evidence of benefit.

Group D Supplements

High-risk or banned substances.

Sports Drinks

Designed to aid in rehydration, should contain 6-8% carbohydrates to reduce dehydration risk.

Liquid Meal Supplements

Convenient for post-exercise recovery but should not replace whole foods.

Sports Bars

Compact energy sources balanced in carbohydrates and proteins, used for energy replenishment.

Protein Supplements

Support muscle growth and recovery, especially when mixed with carbohydrates post-training.