3.2) Performance Enchancement of the Musculoskeletal system

I. Performance Enhancement Overview

• Focuses on performance enhancement methods and substances related to the musculoskeletal system.

• Categories include nutritional supplements, training methods, and banned substances.

II. Permitted Methods

• Training Types:

  • Resistance training

  • Plyometrics

  • Aerobic training (e.g., interval training)

  • Flexibility training

III. Nutritional Supplements

• Used to enhance performance; however, many lack scientific backing and may pose doping risks.

• Categories:

  • Specialized Sports Foods: Meet specific nutritional needs (e.g., sports drinks, bars).

  • Performance Supplements: Claimed to enhance performance/recovery (e.g., Creatine, Protein, Caffeine).

  • Dietary Supplements: Used only for nutritional deficiencies (e.g., Vitamins and Minerals).

• Classification of Supplements:

  • Group A: Supported by research for specific sports.

  • Group B: Requires further research, used under supervision.

  • Group C: Limited evidence of benefit.

  • Group D: High-risk or banned substances.

IV. Specialized Sports Foods

• Sports Gels:

  • Provide a high-carbohydrate energy boost.

  • Best used during/after high-intensity exercises.

  • Composition: 60–70% carbohydrate.

  • Precautions: Must be tested for tolerance before competition.

• Sports Bars:

  • Compact energy source.

  • Balance high carbs and proteins.

  • Used for energy replenishment.

• Liquid Meal Supplements:

  • Convenient for post-exercise recovery.

  • Should not replace whole foods.

• Sports Drinks:

  • Aid in rehydration after exercise.

  • Should contain 6-8% carbohydrates.

  • Key Benefits: Encourage fluid intake and reduce the risk of dehydration.

V. Performance Supplements

• Creatine:

  • Increases muscular power.

  • Reduces muscle damage.

• Protein:

  • Supports muscle growth.

  • Aids recovery.

  • Protein mixing with carbohydrates is beneficial post-training.

• Caffeine:

  • Enhances alertness and performance.

  • Dosage should be managed to mitigate side effects.

• Sodium Bicarbonate:

  • Buffers hydrogen ions.

  • Reduces fatigue during high-intensity exercises.

VI. Dietary Supplements: Vitamins and Minerals

• Essential for energy release from food, muscle contraction, and other bodily functions.

• Supplementation typically required only when dietary deficiencies occur.

• Calcium:

  • Vital for bone strength.

  • May be necessary for athletes lacking sufficient intake.

VII. Guidelines for Supplement Use

• Caution advised.

• Excessive supplementation may lead to negative health effects and nutrient imbalances.

• Recommendations for supplementation should be consensus-based and tailored to individual needs.