Performance Enhancement

Ergogenic Aids - Boost & Beware

Substances/methods enhancing performance. Classified: Pharmacological, Nutritional, Physiological.

• Pharmacological:
  • Anabolic Androgenic Steroids (AAS): (e.g., Testosterone)
    • Mech: ↑ Protein synthesis. Benefit: ↑ Muscle mass/strength.
    • Risks: Gynecomastia, testicular atrophy, liver damage, mood changes. 📌 STERIOD (Striae, Testicular atrophy, Elevated LFTs, Roid rage, Infertility, Oligomenorrhea, Deep voice).

    ⭐ Gynecomastia is a common side effect of anabolic steroid abuse in males.

  • Erythropoietin (EPO):
    • Mech: ↑ RBCs → ↑ $O_2$ capacity. Benefit: ↑ Endurance.
    • Risks: Thrombosis, HTN.
  • Growth Hormone (GH):
    • Mech: Anabolic. Benefit: ↑ Muscle mass, ↓ fat.
    • Risks: Acromegaly, arthralgia.
  • Stimulants (e.g., Caffeine):
    • Mech: CNS stimulant. Benefit: ↑ Alertness, ↓ fatigue.
    • Risks: Insomnia, anxiety. Caffeine WADA threshold: 12 µg/mL urine.
  • Beta-blockers (e.g., Propranolol):
    • Mech: ↓ HR, ↓ tremor. Benefit: Precision sports.
    • Risks: Bradycardia, bronchospasm.
• Nutritional:
  • Creatine:
    • Mech: ↑ Muscle phosphocreatine → ATP regeneration.
    • Benefit: ↑ Short-burst power. Risks: Weight gain, GI upset.
• Physiological:
  • Blood doping.

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Doping Control - Clean Sport Code

• WADA (World Anti-Doping Agency): Global anti-doping regulator; publishes annual Prohibited List; enforces World Anti-Doping Code (WADC).
• Prohibited List Highlights: (📌 Mnemonic S0-S5: "Some Athletes Prefer Better Health Daily")
  • Always Prohibited (S0-S5, M1-M3):
    • S0: Non-Approved Substances
    • S1: Anabolic Agents (steroids)
    • S2: Peptide Hormones (EPO, hGH)
    • S3: Beta-2 Agonists (some need TUE)
    • S4: Hormone/Metabolic Modulators (meldonium)
    • S5: Diuretics/Masking Agents
    • M1-M3: Methods (Blood Doping, Chemical/Physical Manipulation, Gene/Cell Doping)
  • In-Competition (S6-S9): Stimulants, Narcotics, Cannabinoids, Glucocorticoids.
  • Particular Sports (P1): Beta-blockers.
• Sample Collection: Urine/blood (A & B samples). Strict chain of custody, adherence to International Standard for Testing and Investigations (ISTI).
• TUEs (Therapeutic Use Exemptions): For legitimate medical use of prohibited items; requires formal application and pre-approval.
• ABP (Athlete Biological Passport): Longitudinal monitoring of biomarkers; detects unusual variations from baseline indicating doping.

⭐ Strict Liability: Athletes are responsible for any prohibited substance in their sample, regardless of intent or how it entered their system.

Sports Nutrition & Training - Peak Performance Pillars

• Nutrition Strategy: Fueling for success.
  • Macronutrients:
    • Carbohydrates: Primary fuel. Pre-exercise: 1-4 g/kg 1-4h prior. During (>1h): 30-60 g/h. Post-exercise: 1-1.2 g/kg/h for first 4h.
    • Protein: Muscle repair & growth. Daily intake: 1.2-2.0 g/kg/day. Post-exercise: 20-40g for MPS.
  • Hydration: Maintain <2% body weight loss. Pre-hydrate: 5-7 mL/kg ~4h prior. During: individual needs, aim for fluid balance.
  • Supplements:
    • Whey Protein: High quality, supports Muscle Protein Synthesis (MPS).
    • BCAAs: Limited ergogenic evidence; may reduce muscle soreness.
    • Creatine Monohydrate: Improves high-intensity performance, strength; 3-5 g/day (maintenance).
• Training Principles: Building elite athletes.
  • Periodization: Planned variation of training volume & intensity (macro, meso, microcycles).
  • Overload: Progressive increase in training stress to stimulate adaptation.
  • Specificity: Training adaptations are specific to muscle groups used, movement patterns, and energy systems.
  • Recovery: Crucial for adaptation (e.g., sleep, nutrition, active/passive methods).

⭐ Optimal protein dose to maximize muscle protein synthesis post-exercise is approximately 0.25-0.4 g/kg body weight or an absolute dose of 20-40g.

High‑Yield Points - ⚡ Biggest Takeaways

• Anabolic Steroids (AAS): Cause gynecomastia, liver damage, mood changes, infertility.
• Erythropoietin (EPO): ↑ RBCs for endurance; risks thrombosis, hypertension.
• Human Growth Hormone (hGH): Leads to acromegaly, diabetes, joint pain.
• Stimulants: ↑ alertness, ↓ fatigue; risk cardiac arrhythmias, sudden death.
• Diuretics: For weight loss or masking; cause dehydration, electrolyte imbalance.
• Beta-blockers: Banned in precision sports (archery, shooting) for ↓ tremor.
• WADA, its Prohibited List, and TUEs are key in anti-doping.