Performance enhancement of the musculoskeletal system Flashcards
(18 cards)
Specialised Sports Foods
Designed for athletic needs – e.g. sports drinks, bars, gels, liquid meals.
Performance Supplements
May help performance/recovery. Only creatine, protein, caffeine, and sodium show proven benefits.
Dietary Supplements
Needed only if nutrient deficiency exists (e.g. calcium, iron).
Carbohydrates
Main fuel for high-intensity and long-duration exercise.
Carbohydrate Loading
Used by endurance athletes to boost muscle/liver glycogen before long events. (over 90mins)
Sports Gels
Compact, quick-energy carbs in one serving.
Sports Bars
Easy carb source before, during, or after exercise.
Liquid Meal Supplements
Carb-rich, moderate-protein, low-fat meals in drink form.
Sports Drinks
Rehydrate and refuel (carbohydrate). Use around training; avoid overconsumption.
Creatine
A naturally occurring compound found in skeletal muscles that assists in the regeneration of ATP in the muscle cells
Protein supplementation
Support muscle growth and repair.
Protein powders
Too much can strain kidneys from excess amino acids.
Caffeine supplementation:
Use fat as fuel (glycogen sparing); may raise heart rate.
Vitamin and Mineral Supplements
Support energy release, muscle/nerve function, fluid balance.
Calcium
Needed for muscle, nerves, enzymes, bones, and blood clotting.
Doping
Illegal performance-enhancing substances or methods. enhances physical and/or mental condition.
Anabolic Steroids
Synthetically produced drugs that mimic the effect of the hormone testosterone. Acne
Human Growth Hormone (HGH)
Synthetic growth hormone mimics the effect of the hormone human growth hormone. Risks: joint pain, thick skin, heart issues.
