Sports. Doping. Answers.

Why does the NCAA recommend against the use of dietary supplements?

2011-12-28T12:32:00.000-06:00

Every time a student-athlete or a trainer asks us a question about a dietary supplement, we attach a standard warning, regardless of whether the listed ingredients are banned or not. Often, we are asked the questions, “why do you give this warning,” “what does it mean”, and “why do you suggest that student-athletes not use dietary supplements?” Below, is the standard warning we give, with an explanation of the statements.

“Products labeled as dietary supplements sold over the counter, in print advertisements and through the internet are under-regulated by the U.S. FDA. Whether a product is classified as a dietary supplement, conventional food, or drug is based on its intended use by the manufacturer. Please be aware that some companies manufacturer dietary supplement and conventional food products*. Dietary supplements are at risk of contamination or may include ingredients that are banned under your drug testing policy. Studies have found 12-25% of dietary supplements contain unlisted steroids, stimulants, or trace metals.” – Why are dietary supplements at a risk for contamination? Consider these points, (1) Manufacturers do not have to prove the safety and effectiveness of a dietary supplement before it is marketed. (2)Manufacturing facilities are virtually unregulated, they are required to adhere to Current Good manufacturing Practices (CGMPs) , but unfortunately only an average of 5 inspections take place a month (consider the total number of products sold today…thousands!) (3) A number of company’s contract manufacture their products and leave the sourcing of ingredients to the contracted company. So the true identity of the ingredients can be cut or changed without the parent company ever knowing. This was solidified by the FDA’s Brad Williams participating in an education program at Supplyside West, and he said the number one issue with companies inspected under the supplement GMP program has been failure to adequately test ingredients for identity.

“We cannot guarantee the safety or purity of any dietary supplement product. Also, the claims made by manufacturers may not be backed up with reliable, scientific research. Student-athletes take any dietary supplement at their own risk.” Without proper testing of the finished product, there is no way to know if the ingredients, and their amounts, listed on labels are correct. You could be getting too much, too little, or none at all of the so-called “active” ingredients. Remember, products do not have to prove their level of safety or effectiveness before they are sold. Often, the “research” a company cites is not reliable, has been done by a party that has interest in the success of the product, or is not scientific in nature. Below are a few tactics used by Supplement Company’s:

· Misrepresented clinical studies (results out of context, “University tested”, inappropriately referencing research results)

· False, exaggerated, or purchased endorsements (How much money is the athlete making for saying he takes a product?)

· Media distortion and false advertising (planted stories online, Company reps posing as local gym guy online in forums, “As seen on Oprah”)

· Omitting relevant Facts (Product marketed to men but all research done on women)

“The REC does NOT recommend the use of any dietary supplement or manufacturer; please submit all dietary supplement questions to the REC.” While we realize that not all companies are trying to dupe consumers or engaging in dishonest practices, there is no easy way to tell between the “good” and “bad” companies.

“Please be aware that some companies manufacturer dietary supplement and conventional food products. Products produced in the same manufacturing plant or by the same company could potentially have contamination issues.” Be aware that we have no way to know for sure that a product labeled as a conventional food product but still manufactured by a dietary supplement manufacturer is 100% safe, unfortunately. If a company is manufacturing meal replacement bars, and shakes, but also manufactures DHEA, you could have a potential problem.

“Remember to report all medications and supplements to your sports medical staff, no matter how insignificant you believe them to be, it could save your life.” Your sports medicine staff needs to know what you are taking, even if it is something as simple as a vitamin. Medications and dietary supplements could pose health risk for some if combined. Those in charge of your health need to know everything you take to give you the best care, especially in case of an emergency.

Again, we realize that there may be benefits to some dietary supplements and that not all manufacturers engage in dubious practices. However, our first commitment is protecting the health and safety of student-athletes. Lastly, we are dedicated to helping protect the integrity of sportsmanship in all sports, and at this time that includes not suggesting dietary supplements.

Where do you get your information on dietary/nutritional supplements?

2011-12-16T15:55:00.000-06:00

We know that at least 69% of student-athletes purchase their supplements at their local retail store (2009 NCAA Study).

I can’t tell you how many calls we get that include the following statements, “The guy at the nutrition store told me I should take Product X. He said it would be fine to take and doesn’t have anything banned in it. He said it is safe.” We’ve discovered a trend; often times the sales clerk is wrong in his/her assessment of the product and really has no clue what impact the product will have on athletes health or eligibility. So where do you get your information on dietary/nutritional supplements? Do you turn to the person at the “nutrition” store or perhaps through a web search? Do you ask friends, coaches, or family members? Why do you ask these individuals for help?

Often, when we try to educate about a certain supplement and warn student-athletes about potential complications of use, we are asked, “how do you know?” We have had individuals demand proof that dietary supplements can be contaminated, or why a certain substance should or should not be banned. We are more than happy to provide proof and offer solutions that will help the athlete stay healthy, both on and off the field, but our question is, why do you not demand the same proof from those who suggest products to you? Do you ask the person at the nutrition store how they know the product will help you gain muscle? What is their expertise? Do you demand scientific evidence?

When you search online, do you research the manufacturer’s claims? Do you ask your friend how they know a product will work for you? Do you request their qualifications?

We are also aware of a lot of direct marketing. Companies selling Deer Antler Velvet, male enhancement products, etc., are sending emails directly to student-athletes. They may be using your name in the subject line and might even know your sport. In copies we have seen, they are telling you how great their product is, that it is safe, AND that it is NCAA “legal” or “approved”. This type of marketing personalizes the message to you. This helps gain your trust. Ask yourself, who are they? How did they get my name and email? What type of information are they giving me? What do they stand to gain? Is it worth my health and/or scholarship/career?

Our point is this: Don’t believe something just because someone tells you that it is true. The fact is, most dietary supplements are not backed by reliable, scientific evidence. They could be a waste of money, they could be harmless but ineffective, or they could be dangerous. With most products, there just isn’t enough information to make the claims that are made at “nutrition” stores, in direct marketing, or on the web.

Proof:

Banned ingredients in supplement cause failed drug test at PanAm Games
U.S. Marshals Seize Products containing banned ephedrine for Dietary Supplements
HCG Diet – Products are Illegal
Tainted Weight loss products
Tainted Products Marketed as dietary supplements
Tainted Body Building Products: Includes warning letters, Enforcement, and Recalls

FDA reminder: Remember, FDA cannot test all products on the market that contain potentially harmful hidden ingredients. Enforcement actions and consumer advisories for tainted products only cover a small fraction of the tainted over-the-counter products on the market.

Dietary Supplement Q & A: What is considered a supplement?

2011-12-09T16:01:00.001-06:00

If someone asked you, “Do you take supplements?” what would you say? What do you think of when you hear the term supplement? Do you think of those containers you see at the gym that are called things like Serious Mass, NO-Xplode, and Creatine? What about your multivitamin? The GU gel you take during training runs? How about the 5 hour energy shots you take before a game?

The answer to this question isn’t an easy one. After reading research on supplement usage rates, I was finding a wide range of answers and a wide range of products mentioned. A lack of understanding of the term “supplement” makes research on usage rates difficult. It is also challenging as we try to educate student-athletes on risks of supplement use, to both their eligibility and their health. To help you navigate through the murkiness, here are some definitions.

Dietary Supplement - As defined by the FDA , a dietary supplement is a product taken by mouth that contains a "dietary ingredient" intended to supplement the diet. The "dietary ingredients" in these products may include: vitamins, minerals, herbs or other botanicals, amino acids, and substances such as enzymes, organ tissues, glandulars, and metabolites. Dietary supplements can also be extracts or concentrates, and may be found in many forms such as tablets, capsules, softgels, gelcaps, liquids, or powders. They can also be in other forms, such as a bar, but if they are, information on their label must not represent the product as a conventional food or a sole item of a meal or diet.

Nutritional Supplement – Any product intended to supplement the food diet. This can include multivitamins, protein powders, sports drinks and gels, etc. Anything that is not a traditional food can fall into the nutritional supplement category.

Cold Weather Hydration

2011-11-14T10:58:00.001-06:00

We are constantly reminded in the summer months and early fall to stay hydrated, but It's easy to forget about hydrating when it's cold outside, you don't feel hot and sweaty and many don’t associate cold weather with dehydration. Unfortunately the reality is you're still losing moisture, both through sweating (sweat evaporates quickly in cold, dry air) and breathing. Yes, breathing… when you exhale the air from your lungs, you probably notice it in the form of a small cloud, that cloud contains moisture from your body.

Small levels of dehydration lead to significant decrease in physical and mental performance. So as an athlete please remember to constantly monitor your level of hydration, and don’t wait until you fell thirsty to drink something, because this could be far too late. The classic rule of thumb is to keep an eye on the color of your urine. Clear is ideal, less clear not so ideal and dark urine is bad and often means you're dehydrated.

Tips to stay hydrated

· Drink something after waking up (milk, orange juice, water, etc…)

· Drink throughout the day (carry a water bottle to class)

· Drink even though you may not be thirsty

· Avoid energy drinks before practice

· Limit alcohol consumption

August 2010 blog on fall hydration

Hydration Chart – June 2011

Methylhexaneamine – Q & A

2011-10-25T10:31:00.000-05:00

Q: Can my dietary supplement which includes Methylhexaneamine (1, 3 Dimethylamylamine also listed as geranium oil or plant) cause a positive drug test? More specific, will it cause a positive for Meth?

A: We consulted with Clinical Reference Laboratory here in the KC Metro area and we discovered that Methylhexaneamine could cause a false-positive screen by immunoassay but would confirm as a negative sample after gas chromatography-mass spectrometry (GC-MS). So simply put, chemically it is not methamphetamine nor will it ever create amphetamine or methamphetamine in the body. The chemical structure is too simple to begin with and the body cannot make it into something more complex.

Methylhexaneamine is currently banned by most sport governing bodies including the NCAA and WADA under the stimulants drug class. So Methylhexaneamine which is commonly found in weight loss preparations and pre-workout dietary supplements will cause a positive drug test for a stimulant.

Below is a recent report published in the Journal of Analytical Toxicology, Vol. 35, April 2011. The report explains more indepth how a positive drug test can be registered.

Four Tips for Nutrition During Injury Recovery

2011-10-21T11:57:00.004-05:00

Most athletes have heard of RICE (rest, ice, compression, and elevation), when it comes to injury recovery. But there is another aspect of injury recovery that many often forget - nutrition and diet. Are you eating to help your body recover? Read these four nutrition tips for injury recovery:

1. Remember that your activity level has decreased. You may put on weight if you eat the same portions you normally do as you are not burning as many calories. To keep your weight stable, pay attention to your caloric intake and stop eating when you aren’t hungry, even if you usually eat more.

2. Eat wholesome foods post injury to get the vitamins and minerals you need. Choose foods such as broccoli and spinach or citrus fruits, yogurt, lean meats and milk.

3. Be sure you are eating protein. If you have a diet lacking in protein, you are missing important nutrients, like iron and zinc, that can help healing. Eat a protein rich food at each meal.

4. The American Dietetic Association suggests getting plenty of the following nutrients to help the healing process: Vitamin C, Vitamin A and Zinc.

For more information on a healthy diet during injury recovery (or anytime), speak with a registered dietitian. You can find a sports dietitian in your area at http://www.scandpg.org/.

Resources:
http://www.active.com/nutrition/Articles/Injury__diet_and_recovery__Guidelines_for_nutrition_and_healing.htm
http://www.traxee.com/posts/1189-nutrition-for-injury-recovery
Handout from the American Dietetic Association http://www.lehighsports.com/assets/sportsmed/NutritionDuringRehab.pdf

Steroid use and injury

2011-10-14T09:29:00.002-05:00

When I first started working at Drug Free Sport, I read Dan Clark’s book, “Gladiator: A True Story of ‘Roids, Rage, and Redemption”. I have to admit I learned a lot about the effects of steroid use from his story. We often warn student-athletes of the dangers of steroid use, breast development in men, acne, aggressiveness, etc., but reading about them in first person was an eye-opening experience. It was also from this book that I was first introduced to the link between steroid use and injury, something I think many people often overlook. As an athlete, this link is essential, because one injury could derail your career.
So what is the link between steroids and injury and why should you be concerned? Often the increase in muscle mass and increased speed, seen from steroid use, is not always followed by equal increases in tendon, ligament, and joint strength. These imbalances, along with rapid weight gain, increase the risk of injuries. Explosive movements already put an athlete at risk for injury, but can be made worse when the supporting elements around muscles aren’t trained or ready for these movements at such high speeds with so much muscle mass.

A study published in 2009, by The American Journal of Physical Medicine and Rehabilitation, found that self reported anabolic-androgenic steroid use was significantly associated with self-reported, medically diagnosed joint and cartilaginous injuries in comparison to non-users. These injuries included; disc herniations, knee ligament/meniscus injury, elbow injuries, stingers, spine injury, and foot/toe/ankle injury. It has also been suggested that the increase of tendon and ligament injuries in baseball is due to steroid use. Read more.

While more research is needed, the link between steroid use and injury is another risk added to a long list adverse effects.

Resources:

Self-Reported Anabolic-Androgenic Steroids Use and Musculoskeletal Injuries: Findings from the Center for the Study of Retired Athletes Health Survey of Retired NFL Players. American Journal of Physical Medicine & Rehabilitation: March 2009 - Volume 88 - Issue 3 - pp 192-200

http://psychcentral.com/news/2009/02/23/steroid-use-damages-health-later-in-life/4273.html

http://uncnews.unc.edu/content/view/2210/138/

http://onlineathens.com/stories/032911/spo_806925222.shtml

Dietary Supplements – The quackery of healing

2011-10-07T16:36:00.002-05:00

A common claim of dietary supplements is their ability to heal. Whether it be healing an injury or helping cure a disease, there is always some substance, and in turn hundreds of dietary supplements, claiming to be beneficial. This can be dangerous, especially if individuals forgo regular medical treatment for a dietary supplement, believing that the supplement will cure them and they don’t need medical treatment. An athlete who believes the supplement they are taking is helping them heal faster, may begin training or competition before an injury has fully healed, causing more serious injury to ligaments, muscles, and joints. FDA labeling laws for dietary supplements prohibit companies from making claims that their products can cure, treat, diagnose, mitigate or prevent any disease.

We often refer to the claims made by these products as quackery. People believe these claims every day. Not only are there health consequences quackery can have economic consequences as well, causing individuals to spend money on a product that is not proven to work. Quackery can also cause a spread of misinformation and a push to weaken consumer protection laws.

Here are a some examples:

Debbie Benson died of breast cancer after refusing additional treatment after she had a lump removed. She went to a naturopath who gave her herbal treatments. Debbie ignored a swollen lymph node as she was told it was just an effect of the herbal products. When she finally went to the doctor, she found out it was cancer. She continued treatments with alternative healers but her condition deteriorated until she died .

In this story, Susan Fox and her husband were thousands of dollars in debt after pursuing a “work from home” project with Herbalife which required they purchase thousands of dollars in product, training materials, and phone plans. http://www.mlmwatch.org/13Victims/fox.html

Neuro Replete by CHK Nutrition. CHK has been at the center of attention for some time now because they have made health claims about their products. You can find additional information here: http://www.fda.gov/NewsEvents/Newsroom/PressAnnouncements/ucm271703.htm

Cracking Down on Health Fraud - http://www.fda.gov/Drugs/EmergencyPreparedness/BioterrorismandDrugPreparedness/ucm137261.htm

FDA issues warning letters to marketers of unapproved "alternative hormone therapies" (items promoted for treatment or prevention of cancer, heart disease, and osteoporosis) http://www.fda.gov/NewsEvents/Newsroom/PressAnnouncements/2005/ucm108515.htm

H1N1 scams - http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm187728.htm

Recent conventions for illegally selling drugs - http://www.fda.gov/ICECI/CriminalInvestigations/ucm248636.htm

While there are may be alternative therapies for a condition, make sure there is sound, scientific evidence behind a product, substance, or therapy before you rely on them.

To learn more about quackery visit http://www.quackwatch.com/.

To learn about evaluating health information on the web visit http://www.fda.gov/Drugs/ResourcesForYou/Consumers/BuyingUsingMedicineSafely/BuyingMedicinesOvertheInternet/ucm202863.htm

Alcohol: Is your consumption affecting you and your team?

2011-09-27T14:29:00.003-05:00

The 2009 NCAA Study of Substance Use of College Student-Athletes leads me to believe yes.   Here are some of the statistics from the study:
·         Overall (Division I, II, II), 83.1 % of respondents indicated drinking within the last 12 months (this is true for both male and female). This is an increase from the 2005 study (77.5%).
·         The majority of those reporting alcohol usage report frequency of use as less than two days per week.
·         Only 12.6 % reported never using alcohol.
·         Approximately 47 percent of those reporting alcohol usage report drinking six to 10 plus drinks in one sitting.
·         Fifty-four percent of the respondents indicated drinking during both their competitive and off seasons.
·         The majority of the respondents indicated obtaining alcohol from a friend, family member or teammate.
The survey also asked, “Why”, student-athletes used alcohol and, reasons not related to sports was ranked the highest amongst the other options. For those that choose to abstain from alcohol consumption, not wanting the side-effects was the main reason.
Student-athletes are expected to be great at what they do, they are asked to maintain a high level of performance, both athletically and academically, all under the constant scrutiny of coaches, teammates, fans, and media. Many problems start well before college and some escalate to levels that require intervention from coaches, parents, etc…Student-athletes are different from the rest of the student population and because of their constant exposure and elevated status on campus, college student-athletes are typically placed in situations that cause stress and anxiety. Now this is not a valid excuse for a student-athlete to go on a drinking binge or neglect the rules obeyed by the rest of society, but we do understand that you are under constant pressure:
·         Balancing sports and academics
·         Adapting to social challenges
·         Success and failure on field and in classroom
·         Injuries
·         Weight management
·         Sports career ends due to injury or eligibility
Alcohol abuse is a chronic problem among college athletes, including football players. According to Dr. Gary Wadler, professor at New York University School of Medicine and author of "Drugs and the Athlete", alcohol is the No. 1 substance abused by athletes. It is estimated that college students in America drink about 34 gallons of alcohol every year. Surveys have revealed that over 80 percent of college athletes are abusing alcohol, with a majority of athletes admitting that the drinking problem started before the end of high school.

How does alcohol affect me or my team?

The following information represents the number of negative consequences experienced as a result of alcohol consumption in the last 12 months:
Experienced as a result of alcohol/drug use
Never
1-2
3-5
6+
Hangover
33.6%
25.7%
16.1%
24.6%
Missed Class
66%
17.8%
9%
7.3%
Poor Test or Project Performance
76.1%
15.6%
5.4%
2.8%
Missed or Late to Practice
93.8%
4.9%
1%
.3%
Poor Athletic Performance
79.3%
14%
4.4%
2.2%
Driven Under the Influence
76.9%
13%
4.8%
5.3%
Memory Loss
70%
17.3%
6.8%
6%
Done Something Later Regretted
62.4%
23.6%
10.4%
3.8%

Effects of Alcohol Abuse
Alcohol abuse has a variety of dangerous chronic and acute side effects on college athletes and their teams. athletic performance can be hampered even with the smallest amounts of alcohol; some common side-effects are, hand tremors, slowed reaction time, poor balance, nutritional deficiencies, problems tracking, weakness, slowed hand-eye coordination. Lastly chronic alcohol abuse can cause myopathy, a condition that results in muscle weakness, damage or wasting.

Not every college student-athlete is at risk of being a substance abuser. Some individuals can drink responsibly and never abuse alcohol, but some individuals may develop a problem and will need help. As a coach, counselor, or concerned teammate it is important to note who might be at-risk for developing an alcohol-related problem. Symptoms of substance abuse that may be observed in an athlete population include:
·         drinking in secrecy
·         feelings of guilt about drinking
·         lying about drinking
·         needing an increased amount of alcohol to produce the desired effects
·         alcohol-induced amnesia or blackouts
Student-athletes who display any of these symptoms might be experiencing problems related to their alcohol use. If you don’t want the success of your team to suffer because of your own, or your teammate(s) alcohol consumption please become educated on the dangers of alcohol consumption and how to (if at all) consume it responsibly.
Many student-athletes struggle with stress management and choose poor coping strategies, such as alcohol. If you want to learn more about coping strategies, or who to contact on your campus please consider the following:
Athletic Trainer
Registered Dietician
Coach
Parents
Campus Health Services
Off campus treatment centers
Individual groups on campus
Other Family members

Additional locations to search for information and help:
http://myplaybook.drugfreesport.com/
http://www.aa.org/?Media=PlayFlash
http://www.drugfreesport.com/rec (If you are a subscribing member please view Recreational Drugs)
http://www.smartrecovery.org/
http://www.befrienders.org/
http://www.factsontap.org/index.htm
http://teens.drugabuse.gov/
http://findtreatment.samhsa.gov/
http://www.bettyfordcenter.org/index.php

Alcohol – Is it affecting your athletic performance?

2011-09-08T11:44:00.000-05:00

73.2 % of college athletes who drink believe that their alcohol use has no effect on their athletic performance. Well, I’m sorry to tell you that alcohol does have an effect on your performance both on the field and in life.

Effects of alcohol (A few examples)

· Memory retention – large amount occurs during sleep. Blackout after drinking, or drink before bed and you stand the chance of disrupting sleep cycle and not retaining all the information you learned. (Ever wonder why you didn’t remember that cute girl or boy’s phone number?)

· Hydration – drinking decrease the body’s state of hydration and this leads to that wonderful hangover you experience the next day.

· Injury – dehydration, poor food choices, depletion of vital nutrients and poor sleep = Injuries or sickness for you and/or teammates.

We know that most college students drink 0-4 drinks when they party and 1 in 5 choose not to drink at all, but the athlete population is different. The NCAA Substance Use Survey reported that within the last 12 months 83.1% of respondents in all divisions reported alcohol use. College athletes are more likely to drink than non-athletic students and are also prone to binge drinking.

Binge Drinking

* 5 or more drinks for men, and 4 or more for women in about 2 hours

* More common among men

* Highest percentage in the 18- to 20-year-old group (51%).

Alcohol consumption is the most abused drug in collegiate sports and in professional and Olympic sports.

There is so much more information to cover, but we cannot do it justice in this blog alone, but below you will find several resources to pass along to children, student-athletes, coaches, teachers, and more.

The Effects of Alcohol on Athletic Performance

Words from a student-athlete: The surprising reason I choose not to drink

myPlaybook

American College of Sports Medicine (ACSM) – Alcohol and Athletic Performance

Alcohol – The effects of commonly abused substances on athletic performance and overall health by Dr. Gary Wadler

For the Athlete: Alcohol and Athletic Performance

APPLE conferences

http://alcohol.stanford.edu/bac.html

How just two-weeks of binge-drinking destroyed a female Olympic athlete’s body

Student-Athletes Speak Against Binge Drinking

Alcohol and Australian Sport

Tewksbury, R., Higgins, G. E., & Mustaine, E. E. (2008). Binge drinking among college athletes and non-athletes. Deviant Behavior, 29(4), 275-293.

What should I eat???

2011-08-26T15:01:00.001-05:00

One of our primary responsibilities at the REC is to answer questions from athletes on dietary supplements. We are always warning them about the risks of supplement use and encouraging them to turn to food for their dietary needs and performance goals. In an effort to provide alternatives, we are working to increase our knowledge of sports nutrition by working with a great group of registered dietitians, Collegiate and Professional Sports Dietitians Association (CPSDA - http://www.sportsrd.org/).

This group of registered dietitians is founded on the fundamental “food first” principle that “whole foods are the best fuel”. With all the questions we get asked about sports nutrition and our desire to offer athletes alternatives, who better to turn to than CPSDA? Below is a collection of blogs where you can go to get relevant and reliable information from experts on sports nutrition.

Dana Angelo White, MS, RD, ATC

Sports Dietitian and Clinical Professor, Quinnipiac University Nutrition Consultant Certified Athletic Trainer Nutrition Expert for FoodNetwork.com

http://danawhitenutrition.com/

http://foodnetwork.com/healthyeats

Dave Ellis, RD, CSCS

CPSDA President

http://www.daveellisbio.com/www.daveellisbio.com/Blog/Blog.html

Jamie Mascari, RD, LDN

Registered Dietician

Louisiana State University Athletics

http://healthytiger.blogspot.com/search/label/Welcome

http://leslieschilling.wordpress.com/

http://www.atlantasportsnutrition.com/
Marie Spano, MS, RD, CSCS, CSSD
Nutrition Communications and Sports Nutrition
Leslie P. Schilling, MA, RD, CSSD, LDN
Schilling Nutrition Therapy, LLC

Nancy Clark RD CSSD

Sports nutrition counselor

http://community.active.com/blogs/NancyClarkRD

Sally Berry, MA, RD, CSSD
Team Dititian, Orlando Magic
The "Diet Diva" on The Daily Buzz TV show
Nutrition Consultant, UCF Athletics
http://www.ebodyfuel.com/blogpage.html

Tara Gidus, MS, RD, CSSD, LD/N
Registerd Dietician
Bodyfuel inc.
http://www.healthline.com/health-experts/diet-diva

Bob Seebohar, MS, RD, CSSD,CSCS
Registerd Dietician/Sport Dietitian

http://fuel4manceblog.blogspot.com/

***This list will grow so please continue to check back. ***

What is a Registered Dietitian?

A registered dietitian is a food and nutrition expert who has met academic and professional requirements including:

Earned a bachelor's degree with course work approved by ADA's Commission on Accreditation for Dietetics Education. Coursework typically includes food and nutrition sciences, foodservice systems management, business, economics, computer science, sociology, biochemistry, physiology, microbiology and chemistry.
Completed an accredited, supervised practice program at a health-care facility, community agency or foodservice corporation.
Passed a national examination administered by the Commission on Dietetic Registration.
Completes continuing professional educational requirements to maintain registration.

Approximately 50 percent of RDs hold advanced degrees. Some RDs also hold additional certifications in specialized areas of practice, such as pediatric or renal nutrition, nutrition support and diabetes education.

Registered dietitians who are members of the American Dietetic Association are not only food and nutrition experts—they are leaders in the field of dietetics. Every one of ADA's wide array of member benefits is designed to advance their knowledge and skills and enhance their networking opportunities. (http://www.eatright.org/students/education/)

Risky Supplements

2011-08-19T11:00:00.002-05:00

The REC warns against the use of any dietary supplement because of the under-regulation of the industry and the possible dangers (both to your health and your sport). We encourage you to be extra cautious of products falling into these categories:

Pre-workout – “Get amazing PUMPS with EXPLOSIVE energy!”
Products claiming to be pre-workouts often contain stimulants including, but not limited to, synephrine, octopamine, 1,3-dimethylamylamine, and caffeine. Many of these substances are banned by sport organizations. Also, stimulants can increase heart rate and body temperature as well as keep the exerciser working out longer, which can prove dangerous especially in hot humid conditions.

Pre-workout products also tout the benefits of L-arginine or arginine-alpha-ketoglutarate (AAKG). L-Arginine converts to Nitric Oxide which causes the blood vessels to dilate allowing more blood flow to tissue. However, manufacturers often twist its capabilities, claiming that it will increase muscle protein synthesis and increase HGH levels. In studies, NO has failed to increase athletic skill or ability in healthy athletes. (while it does provide benefits in some medical cases such as burn victims). Read more.

Weight loss - “Melt away the fat without hitting the gym! Lose 10lbs in one week!”
Many of the most ridiculous claims come from products in the weight loss category. Often promising to help you lose weight with virtually no work on your part, these products tend to contain many of the same stimulants (that are banned) as pre-workout products. It isn’t advised by most experts to lose more than1-2lbs per week. If a supplement claims it can result in quicker, easier weight loss steer clear.

The FDA has found unlisted prescription drugs, such as sibutramine, in weight loss supplements. Sibutramine was actually pulled from the market itself as it caused heart problems and strokes. Contamination with this drug along with others like fenoproporex (not approved for use in the US), fluoxetine, and bumetanide can lead to many dangerous health situations. Some side effects and interactions of these drugs include: insomnia, heart palpitations, headaches, anxiety, panic attacks, nausea, muscle pain or weakness, hearing loss, and many more. Read FDA information on weight loss supplements here.

Male enhancement - “Get bigger, Last longer, and Increase your sex drive!”
Products in this category usually claim to increase testosterone levels, size, libido and sexual performance. They often mention ingredients such as Tribulus, Yohimbine, Longjack, Horny Goat Weed, and many others. It is common to see these products pulled from the market because they contain undeclared prescription drugs or analogues of these drugs (Viagra – Sildenafil citrate). There are many possible adverse reactions associated with taking un-prescribed sildenafil such as: heart attack, seizure, irregular heartbeat, vision changes, loss of hearing, or shock. With any product claiming to increase testosterone levels, you run a risk of a positive test as elevated levels could result in one.

Muscle building - “Gain 25lbs of Muscle in a MONTH!”
Gaining muscle is not a matter of snapping your fingers. It takes hard work, dedication and most importantly, time. You will hear of celebrities who put on 25lbs of muscle over the course of 6 months, and they have personal trainers and dietitians on their side! If it were easy to gain that much muscle in a month for a role, one would think they would be the first to dive in. If a product claims to help you gain muscle that quickly be concerned with not only what is listed in the product but what isn’t. Many of these muscle builders contain ingredients that are chemically similar to steroids or that are prohormones, which are banned by sports organizations and definitely hazardous to your health. Side effects of steroid use include: heart attack, liver disease, testicular shrinkage, acne, and many more. For your health (and eligibility), it is best to avoid these products completely.

The bottom line? If something seems too good to be true, it probably is.

NCAA Medical Exceptions

2011-08-11T15:46:00.002-05:00

The NCAA recognizes that in some cases there is a legitimate medical need for a banned substance to be used. Because of this, the NCAA has a Medical Exceptions Procedure for student-athletes. Below are some highlights of the exceptions procedures. You can access detailed information on medical exceptions here.

Medical Marijuana: The NCAA does not currently allow a medical exception for banned substances in the class of Street Drugs. Medical Marijuana is not eligible for a medical exception and any drug-test involving the use of marijuana for medical reasons may be addressed during the appeal process.

ADHD Medications: Stimulant ADHD medications like Ritalin and Adderall are banned by the NCAA. Student-athletes can request a medical exception but must include documentation of their diagnosis as well as their treatment. This information must be on file in the event of a positive drug-test. Please login to the REC and visit the Drug Program Information page for specific guidelines related to the documentation of ADHD treatment with banned stimulant medications.

Male-pattern baldness: Finasteride (Propecia) is banned by the NCAA under the class of masking agents. The student-athlete must exhaust all other options and document this effort.

Hypogonadism (or testosterone deficiency): Testosterone medication often used for this condition is banned by the NCAA. Student-athletes must request approval for use of this medication prior to participation.

Asthma: Common asthma medications, such as albuterol, are banned by the NCAA. However, they are permitted by inhalation with a prescription. You must have documentation on file to submit in the event of a positive drug-test.

When do I request a medical exception? For medications in the anabolic agent or peptide hormone drug class, you (through your athletic director) MUST request a medical exception prior to participation. For all other medications, documentation and medical exception paperwork must be on file. In the event of a positive drug test, you can then submit this documentation to the NCAA requesting a medical exception.

Please know that a prescription does not guarantee a medical exception will be granted. Report all medications to the training staff and take the steps necessary to request a medical exception in the event of a positive test (i.e., have the paperwork, diagnosis, etc. on file).

The NCAA does not grant medical exceptions for the use of over-the-counter drugs or dietary supplements under any circumstances.

Pre-season update #1 – NCAA Banned Substances

2011-08-04T16:36:00.003-05:00

Student –athletes are heading back to campus and fall sports are getting underway. This is a busy time of year for us as questions come in regarding supplements, medications, banned substances, and drug-testing. Here are some quick points on what you should know and what is new:

Reminders:

Click here to be taken to the NCAA banned drug classes. Please remember that the NCAA does not have a list of specific banned substances, but instead has a list of drug classes that are banned. Any substance that falls in these classes or that is related to these classes is banned.

Take ALL your medications, prescription and over-the-counter, to your athletic trainer or other medical staff, whether you think they could be banned or not.

Report all dietary supplements to your athletic trainer or medical staff to avoid any possible drug interaction.

Ask the REC before use of any dietary supplement product.

What’s new?

Synthetic cannabinoids ARE considered banned under the Street drugs class. This includes compounds listed in products such as K2 and Spice.

Beta-2 agonists (commonly prescribed for asthma) are banned by the NCAA unless they are taken by inhalation and you have a prescription. The medical exception process must be followed for these medications.

We have seen an increase of prescription drug abuse. Recently, Oklahoma linebacker Austin Box had five prescription painkillers and an anti-anxiety drug in his system when he died. The cause of death for 21-year-old Aaron Douglas, a recruit at Alabama, was ruled a "multiple drug toxicity" of methadone, diazepam and carisoprodol.

Remember that some prescription medications, such as pain killers, whether banned or not can prove to be deadly when abused. Do NOT use a prescription that has not been prescribed to you specifically by a doctor.

Asthma - What it means for student-athletes

2011-07-20T10:50:00.000-05:00

Please further educate yourself on what Asthma is and how to live with it. Below are only a few suggustions.

When you have asthma, your airways narrow and swell. They produce extra mucus, and breathing becomes difficult. The most common asthma signs and symptoms are coughing, wheezing and shortness of breath. For some people, asthma symptoms are a minor nuisance. For others, they're a major problem that interferes with daily activities. If you have severe asthma, you may be at risk of a life-threatening asthma attack. (Mayo Clinic staff)

· 1 in 15 Americans suffers from asthma

· 5,000 people a day visit the ER due to asthma

· Asthma is more common among children than adults

· Asthma is slightly more prevalent among African American than Caucasians

· Every day in America 11 people die from asthma, and more than 4,000 deaths a year due to asthma

- Asthma and Allergy Foundation of America

As a student-athlete you have many demands, but one of your top priorities is your health. Thousands of student-athletes will be returning to college campuses around the country in the coming weeks, and for many it will be the first time away from home. So what does this mean? It means many of these student-athletes have never been responsible for their own well-being including illnesses and medications.

Tips

Parents: Please prepare your young adult by ensuring their medical file is in order and prepared to go off to college. Maybe even remind your student-athletes of some of their triggers for asthma, and to give extra inhalers to the medial staff. Help them develop a plan of action for managing their asthma and make sure others know what that plan is.

Athletes: Make sure to carry your inhaler with you at all times (backpack, purse, etc…), you will be exposed to a number of new environments and knowing your triggers will be important. Also make sure your doctor knows you are asthmatic and what medications and/or supplements you are taking. This is not the time to be shy or afraid of what others may think, not disclosing all of your medications or supplements could be hazardous to your health.

Medications (examples)

· Inhaled corticosteroids (not banned for NCAA)

· Leukotriene modifiers (not banned for NCAA)

· Long-acting beta agonists (Permitted if prescribed for NCAA, otherwise banned)

· Short-acting beta agonists (Permitted if prescribed for NCAA, otherwise banned)

Lastly, as an asthmatic I know the difficulties of managing school, sports, work, and life. I’ve had asthma since I was a young child, and spent many nights in the hospital as a result. As I grew older, I became stronger and more knowledgable about how to handle my asthma. Having asthma can sometimes just suck! Some days you feel great and have the ability to run, shoot, jump, etc…forever, and then there are the days that your chest feels like it is on fire and you are drowning with no air. If you have asthma I’m sure you’ve experienced those sleepless nights full of wheezing and shortness of breath. So be prepared to treat and prevent flare-ups.

Here are my tips for managing your triggers:

· Avoid smokers at all cost (cigarettes, marijuana, bars, etc…)

· Keep your dorm, apartment house clean (dust often), but I recommend using mild cleansers as the more potent ones always caused me a great deal of trouble

· Watch for changing weather, especially warm to cold. I had some of my worst flair ups in the fall and winter. If it is cold outside make sure to cover you face to avoid directly inhaling the cold air.

· Hot humid weather paired with some asthma medications can also create a problem, so stay hydrated.

· Eat your fruits and vegetables! They contain antioxidants that help boost immune function.

NCAA student-athletes please make sure to report all medications to your ATC and medical staff.

Helpful links:

http://www.cdc.gov/asthma/

http://www.nhlbi.nih.gov/health/public/lung/index.htm#asthma

http://www.mayoclinic.com/health/asthma/DS00021/DSECTION=risk-factors

Are you ready for the HEAT?

2011-07-14T15:55:00.001-05:00

August is fast approaching and thousands of freshmen will be stepping on a college campus for their first time. Football, volleyball, and soccer teams around the country will be preparing for a grueling season by initiating the dreaded, two-a-day practices. Across the country student-athletes are hitting the weight room, running outside, and trying to find the next best thing to prepare for next season. As a sports community lets pull together to make sure our teammates, friends, neighbors, coaches, etc… are prepared and educated for the summer off-season workouts and the ensuing fall preparation and games.

IT’S HOT OUTSIDE!

So what it’s hot… When it is hot outside you tend to sweat, and when it is humid outside you tend to sweat. Those two paired together equals the air being saturated with water vapor, sweat won’t evaporate if the air is filled with water. So it will probably fall to the ground before it has a chance to cool the skin. The body doesn’t get any cooler, and as a result the body continues sweating. Obviously the hotter and more humid the weather, the more sweaty you get and hence the potential for dehydration and other heat related illnesses.

IT’S NOT COOLING DOWN SO NOW WHAT?

Prevention is better than treatment – Heat stroke can be fatal. You can go from heat exhaustion to potentially fatal heatstroke in minutes. So let’s get prepared, Hydration is the first step to being prepared, but having an understanding of your body and how it responds to the heat is just as important.

· Allow the body time to adjust to the hot and humid conditions. Try ramping up by training in hot, humid conditions. Arriving 7-10 days prior to practice in the conditions can be helpful as well.

· Understand your body’s sweat response and practice drinking strategies while training. Develop a plan for yourself and stick to it.

· Begin practice or games well-hydrated and start drinking early. Smaller amounts of fluid more often are likely to better maintain your hydration status verses long periods with no fluids.

· Water may not be enough in some situations, so try mixing in sports drinks in hot and humid conditions to help replace electrolytes.

· The loss of water and electrolytes from the body has a few negatives but most notable is the decrease in blood volume and resultant reduction in oxgen transport resources. So are you hydrated? Check here.

HOW DO I KNOW IF SOMEONE IS SUFFERING FROM HEAT ILLNESS?

Those who have a prior history of heat illness, have other underlying illnesses (such as diabetes), and who take certain medications (including antihistamines and Ritalin), are at higher risk. Signs of heat related illness:

· Heavy sweating

· Paleness

· Muscle cramps

· Tiredness

· Weakness

· Dizziness

· Headache

· Nausea and vomiting

· Fainting

· Fast, weak pulse

· Fast, shallow breathing

WHAT SHOULD I DO IF I NOTICE THESE SIGNS?

· Athletes who show any of these symptoms should stop working out or be forced to stop working out or practice immediately

· Take them inside or to a shady place and given cool drinks

· If the athlete begins to exhibit changes in thought processes or behavior, call 911 immediately

DIETARY SUPPLEMENTS

Long story short you are better off leaving them alone, but especially products sold as weight loss products. Weight loss products typically have several sources of stimulants included in the product. Stimulants often speed metabolism, heart rate, and blood pressure; the increased activity in the body produces extra heat (especially in hot and humid conditions). Under these conditions the blood vessels in the skin constrict, preventing the body from cooling itself efficiently.

Ultimately, heat illnesses are preventable injuries. Consequently, it is the responsibility of those caring for athletes, the parents, coaches, trainers, and team doctors, to ensure that athletes are educated in preventative strategies and are properly monitored during training or competition in the heat.

Helpful Websites

How to Recognize, Prevent & Treat Exertional Heat Illnesses (MUST READ)!!!

http://cdc.gov/Features/ExtremeHeat/

http://drugfreesportrec.blogspot.com/2010/08/remember-to-hydrate-and-refuel-as-fall.html

SCAN – Performance Hydration

SCAN – Exercise Hydration

National Athletic Trainers’ Association (NATA)

NATA – Two-a-Days

What can you take? Why not ask a Sports RD!

2011-07-06T16:11:00.000-05:00

Drug Free Sport and the REC are pleased to announce that we will be partnering with CPSDA and their members to help address the question of, "what can I take or do?" It is our goal to bring food to the forefront and avoid all unnecessary adverse reactions and positive drug test due to dietary supplements. Athletes on all levels share one common goal and that is to be the best at what they do. The REC will continue to stay dedicated to helping protect the integrity of sportsmanship in all sports. We exists to provide up-to-date, confidential and accurate information on dietary supplements, dangerous and/or banned (prohibited) substances, and provide educational materials to empower athletes to make healthy and responsible decisions. We will now also be able to provide more concrete information and direct you to the professional near you.

CPSDA Statement of Purpose

The Collegiate & Professional Sports Dietitians Association (CPSDA) represents the vast majority of Advanced Practice Registered Dietitians in the United States who work full-time with athletes in colleges, professional sports, Olympic training centers, the U.S. Military and in law enforcement. CPSDA’s member-driven national not-for-profit organization speaks with one voice on behalf of America’s leading Sports RDs and is founded on the fundamental “food first” principle that “whole foods are the best fuel,” and that athletic programs operating at every level of competition will best serve their athletes when employing the full-time services of CPSDA-member Sports RDs. Beyond the improved performance outcomes expected from more efficient recovery when employing the services of a Sports RD, most anti-doping experts agree that the key to minimizing “doping” is to offer effective alternatives, one of the best of which is to employ Sports RDs to manage the full range of foods and permissible dietary supplements for the athletic program. CPSDA contends that the cost of adding the services of a full-time on-site Sports RD is offset by more efficient management of feeding and dietary supplementation, with the added measurable benefit of helping athletic programs recruit and/or retain the services of athletes. The CPSDA is dedicated to providing Continuing Education programs to keep Sports RDs apprised of new developments in our rapidly-evolving global food and dietary supplement supply; developing new education programs to prepare Associate and Student CPSDA members to become reliable and responsible Sports RDs; and to partner with education-based organizations like the National Center for Drug Free Sport to restore and advance our firm belief that a varied balance of healthy whole foods is the optimal method of fueling athletic performance.

---CPSDA Board of Directors, July 6, 2011

IT'S HOT OUTSIDE!!! Don't wait until URINE trouble to hydrate.

2011-06-29T09:26:00.000-05:00

It's hot outside! Here is a easy way to monitor your hydration throughout the year. Print the document out and place it above your urinal or toilet to constantly remind yourself to stay hydrated. Hydration is good for athletics but essential to health.

We handed these posters out at NATA in New Oreleans at the National Athletic Trainers Association and recieved a number of request for more copies. If you are a ATC at a NCAA school you can log into the REC and go to Drug Program information to print off a copy from the original file.

Summertime!!! Alcohol in moderation

2011-06-24T09:58:00.000-05:00

Its summertime and finally a break from school! This of course excludes the thousands of you on campus attending summer school and summer workouts to get a leg up on the competition. You work hard all year, going to classes, studying, and being involved at the school you attend. You are a student-athlete, which is a tough job, and you have put lots of time into training, practice, and competitions. For some, summer time is vacation time, but for many of you it is simply a chance to focus on getting better. Of course, I’m sure you will make a “little” more time for partying and fun, but fall session is right around the corner and that first game even closer. Yes, it is the off-season, but getting back in shape is a lot tougher than staying in shape. So if you ask yourself the question, “what will it hurt to drink a little more than usual,” remember these tips:

#1 Weight gain: Alcoholic drinks, including beer and wine, are empty calories. If you go out and binge drink, you can easily consume 600-1,000 calories+ and that doesn’t include late night snacking! Many summer drinks contain 500 calories in ONE drink.

#2 Skipped workouts: Ever have a work out planned, or a work out your coach wants you to do, that you decided to skip because you couldn’t get out of bed from the night before? Excessive drinking causes headaches, nausea and tiredness, all of which can convince you to skip a work out.

#3 Alcohol affects performance, and that includes training: Even out of competition, alcohol can affect your ability to get better through training and practice. Want to learn more? Watch a recorded webinar on the topic here.

#4 Dangerous behavior: Chances are you know someone or have heard a story from an athlete who participated in dangerous activities or made bad decisions while under the influence and it changed their lives. Student-athletes have experienced career-ending injuries, and even fatal injuries, because of activities and decisions while under the influence. In college, I had a friend who fell out of a window while intoxicated at a party; he was paralyzed from the waist down and couldn’t continue his college basketball career. Think it can’t happen to you? So did he.

#5 Social, legal and personal problems: Poor decisions and risky behavior can affect many aspects of your life. In the long run, the stress or consequences can have an impact on your performance and your athletic career.

What does all this mean to you? Even in the off-season, alcohol can affect performance and health. Be responsible and mindful when it comes to your own alcohol consumption and social activities.

Choose My Plate - 2010 Dietary Guidelines for Americans

2011-06-16T15:17:00.002-05:00

In January, the USDA released the 2010 Dietary Guidelines for Americans, and have recently launched the new website and symbol. Moving away from the Pyramid look, which has been a symbol since 1992, the USDA introduced “My Plate” to illustrate the five food groups using a familiar visual. The new focus is to encourage Americans to consume more healthy foods and to limit intake of things such as added sugar, trans fat, and sodium. Instead of the previous approach, suggesting how many servings of each food group is adequate per day, the USDA is suggesting which food groups to eat more of, or make a bigger portion of your “plate”, and which to limit your intake of. These guidelines provide action steps for Americans to incorporate.

The new guidelines suggest:

Avoid oversized portions
Increase the amount of fruits and vegetables you eat (at least half your plate)
Make at least half of the grains you eat whole grains
Drink low-fat or fat-free milk
Cut back on added sugars and solid fats
Consume less sodium by comparing the amount in foods such as frozen meals and soups
Drink water instead of sugary drinks (such as soda, juices, energy drinks, etc.)

The 2010 Dietary Guidelines offer a fresh approach for Americans on what a healthy diet should look like. The focus has shifted to what you should eat more of and what you should consume less of. The new conceptual view of what your plate should look like can also help you visualize better than using “servings”.

The USDA offers ways to track food intake, learn about food groups, and create food plans online at www.choosemyplate.gov. You will find a wealth of information here, including tips for a healthy diet.

Following these guidelines can help you learn to not only control your caloric intake (and in turn your weight), but eat for lifelong health and performance.

Does summertime have you thinking about shedding a few pounds? Read this first!

2011-06-09T13:21:00.008-05:00

Summertime brings weight loss to the front of many people’s mind. Swimsuits, pools, shorts, dresses, etc., motivate people to drop the pounds. There are tons of fad diets and dietary supplements that promise to be quick fixes for anyone wanting to lose weight. Below are some of the most popular methods and products we see at the REC and reasons you should be wary of them:

1. hCG (injections, pills, drops) and the 500 calorie diet. There has been no conclusive evidence suggesting that hCG aids in weight loss. Obviously, if you go on a 500 calorie diet you will lose weight, but severe calorie restriction is dangerous and should never be done without the supervision of a physician. For an athlete, 500 calories will not be enough to fuel practice or training, which will negatively affect performance, and make you tired and lethargic.

2. Hydroxycut, Lipofuze, Redline, Xenadrine, Lipo 6 Black, OxyElite Pro: These popular weight loss supplements list caffeine, synephrine, 1,3-dimethylamylamine, octopamine, and other stimulants. Stimulants can speed metabolism, heart rate, and blood pressure; the increased activity in the body produces extra heat (especially in hot and humid conditions). Under these conditions, the blood vessels in the skin constrict, preventing the body from cooling itself efficiently. By making the user feel more energetic and less fatigued, stimulants keep users exercising longer. In rare cases this can easily set the stage for heat illness, heat stroke and sudden death in certain situations. Large amounts of stimulants can have side effects such as nausea, dizziness, and nervousness. They may make you feel jittery and shaky. Stimulants can also disrupt your sleep patterns. High doses of caffeine or prolonged use can cause dependence.

3. DHEA supplements: Claims have been made that DHEA can help with weight loss, but there is not conclusive evidence on this subject. Because DHEA is a testosterone precursor, its use carries many of the same warnings associated with steroid use, such as decreased liver function, hair loss, testicular shrinkage, acne, etc. Researchers have stated that use of DHEA should be avoided because the drug is not yet well understood.

4. Meal replacement products, or manufactured food systems: A common complaint with these systems and products is once the user tries to go back to normal food, they gain back the weight they lost, and possibly more. This often happens because using meal replacements does not force the dieter to make lifestyle changes that will help keep the weight off. Cleanse products/programs, which often contain diuretics and/or stimulants, are also often touted as programs to lose weight quickly but cause regain as soon as the user goes off of them.

Experts agree the best way to lose weight is to reduce calorie intake and be more active. Eat less processed foods and eat more whole grains, fruits and vegetables. Spend at least 30 minutes every day participating in a physical activity you enjoy. Athletes NEED fuel for practices, workouts, and training. While losing a few pounds can aid performance in some cases, it is important to lose weight gradually by making changes to your diet that allow you balance between your needs for training and your weight loss goals.

Read about sports nutrition, healthy weight loss, and eating habit tips by visting the sites below.

Healthy Ways to Lose Weight (previous REC post): http://drugfreesportrec.blogspot.com/2010/05/healthy-ways-to-lose-weight.html

Eating for Performance (previous REC post - two parts): http://drugfreesportrec.blogspot.com/2010_10_01_archive.html

SCAN: http://www.scandpg.org/sports-nutrition/sports-nutrition-fact-sheets/

A Trip to the Beach...don't forget to relax a little.

2011-06-02T09:48:00.001-05:00

Contributed by Robin Burton, MS, ATC

Drug Free Sport Staff member

Aaaahhhh…the beach…white sand, the sound of ocean waves, tropical birds calling in the background….all attainable from my urban, climate-controlled, somewhat noisy, 6 x 8 office cubical. Lucky for me, all I need for a nice mental break, to escape the stresses and demands of the world, is a good imagination. Imagery is used in a variety of settings, and from personal experience in a couple of dental office chairs. Student-athletes are no exception and in fact can use imagery in all aspects of their sport: the mental preparation for the game, the drowning out of crowds, the mental imagery throughout a race, or imagining the next moves of the competitor. This mental game can quickly work against you if you don’t know how to control your thoughts. Relaxation can begin a number of ways, and taking a mental vacation to the beach or a simple change of routine can be a start. Focusing on the rewards of your hard work, i.e.: improved test grades, great practices, or a high-scoring game can help ease daily pressures. Remember, you are only human and want and deserve a break every once in a while, so don’t feel like you can’t take a break. Let’s focus on the positive side of the visualization tool as well as some other things to help provide relaxation to you, the student-athlete.

You haven’t come this far in school or athletics without being good at it, but there’s always room for improvement right?

Imagery: More than just “be the ball,” mental imagery can take you through any circumstance. It can be a mental walk-through of the “what ifs,” the “1 out, bottom of the 9^th, 2 men on base,” or “how will I remember the steps of my chemistry experiment?” This is a free practice run! It can provide a way to improve your concentration and control your emotional responses on the field or in the classroom.

Breathing: Simple, quick, easy! Take a few moments to breathe in inner peace and exhale your anxieties and worries….aaaahhhhhh.

De-clutter: Subconscious clutter and chaos can affect your state of mind and productivity. Tidy up your living space and create a pleasant environment; my dorm room was never cleaner as it was during finals week!

Prioritize: Unlike procrastination, prioritizing is systematic; tackling one thing at a time can help you feel less stressed and get things done more quickly. If you have 30 stepping stones creating a path across a river, jumping over 6 or 7 may seem faster, but isn’t taking one step at a time guaranteed to get you across? Completing projects and moving through tasks methodically can provide you with a sense of accomplishment and reward.

Positivity: Developing a positive attitude can help ease inner tensions. Encourage and help others with your thoughtful words. Reaching out to others with an outgoing, optimistic attitude can attract the same in return for you. Seeking spiritual help can provide you with words of advice and ways to help deal with stress and mental health. These are not new concepts people. Working to empower yourself and to not depend on the opinions of others can release the burdens on your mind. Subconsciously, when we work only to please others and not to improve ourselves it can be impossible to relax. Developing a detachment to praise and criticism can lead to relaxation and inner peace by decreasing the importance of others’ views. As a wise man once said, “Don’t worry, be happy.”

Sleep: Get enough restful sleep to take on your day!

Wait, forget all of this! Beer relaxes you right? Ok…for who, how long and why? For a non-athlete or a non-student who could care less how many rebounds he grabs in a game or what score he receives on a Physics exam, drinking may relieve some stress. So he thinks. What use is alcohol or other drugs to a student-athlete looking to compete and complete a degree in 4 years? Correct me if I’m wrong, but isn’t alcohol use addictive, dangerous, and prohibited on most college campuses? Doesn’t drug use kill brain cells? The same brain cells you need to study, finish the game, as well as relax? Using alcohol or medications to cope with stress or to relax eventually creates further stress, causes the body to forget how to cope and to free yourself of anxiety, and thus contributing to a vicious and harmful cycle. Bottom line: Alcohol and other drugs can impair your athletic performance, causing you more stress and more anxiety. What does that do for you? A little counterproductive if you ask me…

Prescription Drug Abuse

2011-05-27T17:16:00.000-05:00

We have heard it in the news, seen it in recent surveys, and some have even experienced the negative consequences of prescription drug abuse. Prescription drug abuse is the fastest growing drug problem among teens and young adults. In 2009 an estimated 16 million people (or 6.4 % of the population 12 years and above) reported non-medical use of pain relievers, tranquillizers, stimulants and sedatives. About 7 million were “current prescription drug users”. The most commonly abused prescription drug of choice is pain relievers. Many teens report the easy access to their parent’s medical cabinet or friends to be the source of their addiction. The 2006 NCAA Study of Substance Use of College Student-Athletes found that 4.5% of student-athletes reported using Adderall without a prescription in the previous 12 months. With the recent deaths of young promising football players possibly being attributed to pain killers and athletes such as Erik Ainge admitting to abuse, it is important to discuss the problem of prescription drug abuse and ways we can all help eliminate this issue.

A common misconception that accompanies the abuse of prescription drugs is that they are safe unlike illicit street drugs because they are prescribed by a medical professional such as a family doctor. This however, is untrue. While prescription drugs have uses in medicine, they are not harmless. Substances like Adderall and Oxycodone are highly addictive. Prescription drugs are designed to be used under the supervision of a physician, who knows drug interactions, your medical history, and the proper dosage for you. Taking drugs without a prescription is not only dangerous, but deadly.

Who is at risk?

Anyone whom is prescribed a drug is at risk of addiction or other adverse reactions, however the risk is elevated anytime you ingest more than what is prescribed, with alcohol or take a drug that is not specifically prescribed for you. Listed below are some additional examples of individuals or groups at risk:

· Addictions to other drugs including alcohol

· Teens or young adults

· Exposure to an environment where there is drug use and peer pressure

· Pressure to perform or succeed

· Easy access to drugs

· For student-athletes, the need for prescription pain medications may lead to the abuse of these drugs. Keep your eye on athletes you know have a prescription for signs they may be abusing the pills.

Most commonly abused drug categories

· Opioids – Usually prescribed to treat pain (Codeine, Opium, Morphine, Oxycodone, Hydrocodone)

· Centeral Nervous system depressants - prescribed to treat anxiety and sleep disorders (Abmien, Lunesta, Xanax, Valium, Ativan)

· Stimulants – prescribed to treat ADD/ADHD, and narcolepsy (Amphetamines (Adderall), Lisdexamfetamine - (dextroamphetamine with lysine) (Vyvanse) Methylphenidate (Ritalin, Concerta, Methylin), Methamphetamine (Desoxyn)

Warning signs of prescription drug abuse

                Dramatic changes in behavior
                Poor hygiene habits
                lack of energy
                Inability to concentrate
                Nausea
                Loss of coordination
                Hostility or aggression
                Increased anxiety

How do we reverse the trend? How can we, as coaches, athletic trainers, teacher, friends, and family help?

Education is key. Many drug and alcohol education programs don’t address the dangers of prescription drug abuse. Student-athletes, students, friends, coaches, parents, everyone needs to be educated. Adults, especially parents, should lock up prescription medications. Anyone with extra prescriptions should watch for a drug take back day and dispose of their medications. At the very least, monitor your prescriptions and know how many you should have and when your next refill should be needed. Educate teens and young adults on the dangers of sharing prescription medication, taking more than the recommended dosages.

Awareness is important. Everyone should be aware of the warning signs/symptoms of prescription drug abuse. Please become more educated and turn to professionals such pharmacist, doctors, and other experts for more information.

Resources

http://www.whitehousedrugpolicy.gov/drugfact/prescr_drg_abuse.html

http://www.helpguide.org/mental/drug_substance_abuse_addiction_signs_effects_treatment.htm

http://www.nida.nih.gov/PDF/RRPrescription.pdf

http://timetoact.drugfree.org/

http://www.prescriptiondrugabuse.us/signs.html

http://www.theantidrug.com/drug-information/otc-prescription-drug-abuse/prescription-drug-rx-abuse/default.aspx

http://www.incb.org/incb/en/annual-report-2010.html

http://www.keepfriendshipalive.com/

I don’t have time to eat healthy!

2011-05-19T13:24:00.000-05:00

Sound familiar? I’m not a big fan of excuses so I thought I would provide some help or direction to make time for food. While attempting to come up with a witty way to talk about time management and fitting nutrition into the schedule, I came across a great website from Dartmouth University’s Academic Skills Center, http://www.dartmouth.edu/~acskills/success/time.html. They have time management handouts, calendars, links to other time management websites and even videos.

Part of a student-athlete’s job is to fuel their body for optimal performance, so please remember to make eating for performance a high priority. Your foods and their nutrients play a vital role in preparing you for competition, your immune health, and your recovery from workouts.

Here are a few tips to remember:

Breakfast: Start your day off right by breaking your fast. Student-athletes who eat breakfast perform better in the classroom than those that skip breakfast. Don’t be confined by tradition, if you want to eat leftovers or cheese and crackers for breakfast, then do it! A banana dipped in peanut butter is another great option.

Lunch: Plan, plan, plan! It can be pretty cheap to take your lunch to class with you, sandwiches, yogurts, fruits, etc., but if you forget or oversleep and are forced to eat fast food, do so with a plan! Go for the lower fat options such as grilled chicken sandwiches (minus the mayo) or bean burritos.

Dinner: End your day on a great note, by refueling your body and rewarding yourself for accomplishing all your day’s goals (or most of them anyway). Enjoy your food and take some you time to relax because your mental health is just as important as your physical!

In between: Internationally known sports nutritionist Nancy Clark, MS RD CSSD says, Research suggests that eating 15 minutes before you exercise is as effective for boosting your energy as eating an hour before. However, if you will be doing a sprint workout, you might want to eat an hour or two pre-exercise to allow food time to exit the stomach. One of the best ways to enhance recovery is to fuel before exercise with a carb/protein snack (recovery can actually start pre-exercise, so the "tools" to recover are already in your system) and then to refuel afterwards, again with some carbs & protein. The carbs provide fuel for working muscles and body processes and the protein heals and builds. (http://www.nancyclarkrd.com/about/index.html)

Tools to eat, work and play with:

· Make a list of to-do’s (prioritize tasks)

· Concentrate on one thing (avoid multi-tasking, texting, Facebook, and homework)

· Avoid procrastination

· Set personal deadlines

· Avoid burnout and always save some time for relaxation, even if it is only 5-15 minutes, and remember to reward yourself for your accomplishments.

· Foods to Promote Immune Function by SCAN registered dietitians

· Performance Hydration by SCAN registered dietitians

· Vegetarian eating for athletes by SCAN registered dietitians

· Eating for recovery by SCAN registered dietitians

Need help with sports nutrition? Start here: http://www.scandpg.org/

NCAA Special -- Correcting the Record on NCAA Banned Drugs and Nutritional Supplements

2011-05-10T10:28:00.000-05:00

The REC has recieved a number of emails in regards to the NCAA banned drug classes, dietary/nutritional supplements, and what is considered banned and how to effectively find this information. The response is here:

As members of the institution’s sports medicine staff, athletic trainers and other health-care providers are called upon often to educate and advise student-athletes and athletics staff about NCAA policies related to banned drugs and nutritional/dietary supplements. As members of the NCAA Committee on Competitive Safeguards and Medical Aspects of Sports, and having sat on dozens of drug test appeals, we felt it important provide a clear and accurate accounting of these issues to assure our colleagues are best prepared to provide reliable advice to student-athletes to protect their health and eligibility.

The following three areas are of critical importance to protecting health and eligibility of student-athletes.

1. NCAA Banned Drugs: The NCAA lists banned drugs by class, and any substance that is chemically related to the class is banned (unless specifically exempted.) When the NCAA originally developed the banned drug classes, many examples were listed under each class, though the list was never an exhaustive list of all banned drugs. From the beginning, any stimulant and anabolic steroid was banned, even if it was not named as an example under the banned drug class. THERE HAS NEVER BEEN A COMPLETE LIST OF BANNED DRUGS. This concept is critically important to compliance with NCAA banned drug regulations. In recent years, it has become clear that the list of examples, instead of providing some clarification, have actually created a false sense of security to student-athletes and staff alike, who believe that if the ingredients on a product are not found on “the list” in the same manner the product manufacture names them, they are not banned. And as we explain below, with the many new supplements and designer drugs appearing on the market annually, creating a complete list is impossible.

2. Nutritional Dietary Supplements: Since 1994, with the enactment of the Dietary Supplement Health and Education Act, DSHEA, the number of supplement products, and particularly products targeted to body building and athletic performance, has exploded. The stated intent of DSHEA was to provide health products that consumer could easily access; but the reality of DSHEA is that many stimulants, anabolic steroids, diuretics and other non-essential nutrients are included in supplement products promoted to the public and our student-athletes as a quick route to enhanced performance –sexual, athletic and even cognitive. DSHEA allows supplement products to go on the market without first proving effectiveness, safety and purity, creating a real drug problem for our student-athletes and for consumers in general. Manufacturers add designer drugs and proprietary ingredients, and many of these products are spiked or contaminated with banned ingredients that are not listed on the labels. And some supplement products change formulas without changing the name of the product. This lack of premarket review and the ever-changing product formulas create real risks to eligibility, health and safety. Student-athletes need to be aware of these real risks and understand that these products are NOT necessary for their health and performance and most are a waste of money. Student-athletes should be advised that the most effective and safest way to enhance their performance is to avoid these questionable products and rely on a combination of a healthy diet, appropriate conditioning, rest and recovery, and avoiding substance abuse.

3. Advising Student-Athletes who want to use supplements: Even with the above stated concern, many of our student-athletes insist on using dietary supplements. In most cases, members of the sports medicine staff are assigned the responsibility to educate student-athletes about banned drugs and to advise about and review supplement products that student-athletes intend to use. The burden of this awesome responsibility can be dramatically reduced by establishing an athletics department policy that student-athletes bring all supplement products to the appropriate athletics staff before using, and then checking all supplements through the Resource Exchange Center, REC, staffed by the National Center for Drug Free Sport, the NCAA third party drug testing administrator. The REC is the only authoritative resource for questions related to whether listed ingredients on nutritional supplement product labels or in medications contain NCAA banned substances. Because of the changing nature of the dietary supplement industry and the manner in which manufacturers use proprietary names and rename products to suit their purposes, there is no way to create a reliable database of reviewed products. Institutional staff should submit each time a student-athlete brings forth a dietary supplement product, as last year’s review may no longer apply to the this year’s newly formulated product by the same name. To access the REC, call toll free or go to www.drugfreesport.com/rec. Right on the home page you can select “Ask about Dietary Supplements” or go to the “Prescription/Over-the-Counter Drug Search”. It’s as easy as 1, 2, or 3!

As sports medicine staff, we must fully understand these concepts, develop an appreciation for the real risks of supplement use, and create a comprehensive policy and educational program that provides clear advice to our student-athletes that promotes safe and healthy approaches to achieve their performance goals.

Debra Runkle

Medical Coordinator and Head Athletic Trainer

University of Dubuque

Doug Padron

Associate Director of Athletics and Head Athletic Trainer

Monmouth University

The all night cocktail – Adderall/Caffeine/Energy Drinks

2011-05-05T23:44:00.000-05:00

There is no way around it, if you are in college you are probably going to do some studying to avoid failing a class, or to pass those dreaded finals to graduate. Of course, the best method is a consistent nightly routine dedicated to specific classes and projects. That would allow you to avoid cramming and make adequate time for rest (especially needed by collegiate athletes). From my personal experiences however, I know that “some” people may procrastinate and wait to study until the last minute before an exam.

What we know

College students cram for academic finals and student-athletes cram for academic and sport finals, but student-athletes have a great deal to lose when cramming. Students and student-athletes alike are turning to caffeine (pill form), energy drinks (beverages that contain modest to relatively high levels and concentrations of caffeine; range: 50-505 mg caffeine/serving; 2.5-35.7 mg caffeine/oz) and Adderall to stay awake. A scary trend is the combination of all three (more is not better…) to get the “best” effect. It is estimated that 34% of students have used Adderall not prescribed to them to aid their studying. A University of Kentucky study revealed that an estimated 75 % of students know someone who takes Adderall without a prescription. All three include or are central nervous system stimulants and carry individual adverse reactions that increase in severity when combined.

Adderall (amphetamine and dextroamphetamine)

· Can be habit-forming

· If you are taking other drugs (prescribed or not) or supplements you should consult your doctor before taking Adderall.

· Overusing Adderal may cause sudden death or serious heart problems such as heart attack or stroke.

· Bottom line if you don’t have a prescription, don’t take the drug.

Energy drinks and caffeine

· Caffeine has been clearly associated with adverse health effects in susceptible individuals.

· Energy drinks frequently contain high and unregulated amounts of caffeine

· Energy drinks have no therapeutic benefit and many ingredients are understudied and not regulated

Adverse reactions

Increased heart rate, increased blood pressure, insomnia and nervousness, headaches and tremors, and GI distress.

Easy Study Tools

Plan ahead and try to avoid cramming for your finals!!! If that doesn’t work keep these tips handy for increased productivity.

· Location - Avoid your couch, bed, dimly lit rooms, bean bags, etc...You want a good firm chair, strong lighting and a desk for all those books.

· Hydration - You are an athlete and this should be a staple in your daily routine.

· Fuel – Just like you feed the body for on field/court workouts your mental workouts require that you fuel your body for success. Avoid the junk food and try an apple or cereal to give you energy.

· Breaks - Short 10-15 minutes, watch TV, text or talk on the phone, music, get creative.

· Exercise - The last thing an athlete wants to hear I know…so try dancing, or take a short walk and after hop in the shower for some additional alertness!

If you can’t keep your eyes open no matter what you do, then it is time to go to bed. Remember, your body recovers while you sleep and without sleep your muscles will not fully recover for your next workout or competition.

References

·         Mayo Clinic (accessed 5/5/2011) Energy Drinks Can Have a Variety of Adverse Effects on the Body http://www.mayoclinic.org/medical-edge-newspaper-2009/may-29b.html
·         Arria, A PhD; O’Brien, M, The “High” risk of Energy Drinks The Journal of the American Medical Association (JAMA). 2011; 305(6): 600-601(accessed online 5/5/2011)
·         Juliano, L, Griffiths, R, A critical review of caffeine withdrawal: empirical validation of symptoms and signs incidence, severity, and associated features. (2004) Psychopharmacology; 176: 1-29
·         Pubmed Health (accessed 5/5/2011) Dextroamphetamin and Amphetamine http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0000166/

Overtraining Syndrome: Fact or Myth?

2011-04-29T11:44:00.002-05:00

Overtraining syndrome is a condition in which an athlete experiences a decline in performance, even though they are training, and also shows symptoms of disturbed eating and sleep patterns and mood changes. They may also feel very fatigued. The idea is that the athlete is not letting their body rest and, in the effort to gain an edge by training constantly, they are actually harming their performance. But does overtraining really exist? Isn't more training better?

Studies have shown, and many experts agree, that overtraining syndrome exists and is an all too real problem for many athletes. More is not always better. However, there is some disagreement on the definition of the syndrome and how to determine if someone has it, but below are some generally accepted symptoms of overtraining.

Decline in performance
Tiredness, lack of energy
Aches and pains or leg soreness
Sleeping problems
Pain in muscles or joints
Increased number of colds, feeling sick more often
Inability to complete training sessions
Moodiness
Depression
Loss of appetite
Increased injury incidence
Reduced maximum heart rate
Elevated resting heart rate

The cause of a decline in performance is not always as easy as overtraining. There can be many other reasons. Overtraining syndrome involves much more than not playing well. If you believe you may have or may be developing the syndrome, the only remedy is rest. The longer you have been in a state of overtraining, the longer your rest period must be.

Be aware of your eating, sleeping and exercise habits. Keep a journal of your activity and watch for warning signs. Your best bet is to pay attention to your body and catch symptoms early so you can take a few extra rest days before you develop full-blown overtraining syndrome. Remember, rest and recovery are just as important for optimal performance as intense training.

Preventing and Overcoming the Female Athlete Triad

2011-04-20T16:50:00.003-05:00

Female athletes are at risk of developing the Female Athlete Triad, which includes disordered eating, loss of menstrual periods (amenorrhea), and osteoporosis. The loss of calcium and bone associated with the triad can increase the risk of stress fractures and other injuries. The triad affects all aspects of the individual’s health and can lead to life-threatening situations.

What can you do to avoid the triad or overcome it?

1. As an athlete, your body NEEDS fuel to perform. Do not skimp on foods or skip snacks. Be sure to eat calorie dense and nutritious foods to help your body fuel its daily processes and your training. Keep in mind, as a female, you probably need to eat more than you currently think you should and definitely more than your non-athlete peers.

2. For an athlete, the scale does NOT give an accurate picture of how healthy your weight is. Muscle weighs more than fat. As an athlete, you may weigh more than you think you should, but have a very low percent of body fat. Use body composition as an indicator of how healthy your weight is.

3. Work with a registered dietitian to determine how many calories you need a day and to get help choosing foods to meet these needs.

4. It is easy to forget about your menstrual cycle, especially when you have the busy life of a student-athlete, but don’t. Pay attention and track your cycles to be sure they are regular. If you miss more than 3 in a row, or they become very irregular, talk with your trainer and a doctor. Irregular cycles or loss of cycle (amenorrhea) can lead to a host of health issues.

Resources:

http://www.femaleathletetriad.org/

http://www.drugs.com/cg/female-athlete-triad.html

Do you have an eating disorder?

2011-04-13T14:23:00.000-05:00

Contributed by Becky Achen, CPT

“My first year of college, I ran at least four miles every morning, seven days a week. I would eat cereal, or a granola bar and head to class. Sometimes, after class, I would tell my friends I was going to nap instead of eat lunch. I would take a few afternoon classes and then head back to the gym to lift weights, bike, elliptical, or run more. A few hours later I would leave the gym and meet my friends for dinner, during which I usually ate a full meal. A few days a week, I played intramural sports on campus or in city leagues.

For six months, I worked out vigorously for 3 hours a day, every day, eating well under the amount of calories I needed to fuel that type of activity. No matter what I did or what people said, I never thought I could work out enough. I would look in the mirror and it would only make me run harder, workout longer, and vow to spend more time in the gym. I wore baggy t-shirts, sweatshirts, and sweats all the time.

For an entire week straight, I slept over lunch and didn’t eat. Something that used to be an occasional occurrence was becoming the norm. One day, I realized I would have to skip a workout and I totally freaked out. The obsession took over and I mentally could not deal with it, how was I going to make up for the lost workout? I was anxious and angry and missing the workout was all I could think about for days.

I don’t know how it happened, but I suddenly saw how many things I had given up because I needed to workout. I finally realized how many times I had skipped eating lunch. Exercise was running my life. My obsession with how I looked was taking over. It was then that I asked my friends to help snap me out of it. I don’t know how I realized it, but I am lucky. There is no doubt in my mind that I could have easily continued on the path that I was headed own, towards a full-blown eating disorder.”

We addressed eating disorders in January (Recognizing Disordered Eating), but how do you look at yourself and recognize if you have an eating disorder, or better yet, how do you recognize if you are heading down that path? Did you identify with the story above? Did any of the comments, attitudes, or beliefs match your own? As an athlete, you are already at a higher risk for developing disordered eating because of the emphasis on having low body fat, the amount of calories you expend training, and often a desire to be perfect.

First, we encourage you to look at your habits right now and ask yourself the questions below.

· Do I spend a lot of time working out, especially on top of my training for my sport?

· Do I skip things I would like to do to workout instead?

· Do I skip meals?

· Do I prefer to eat alone?

· Do I eat almost nothing all day and then stuff myself full of pizza, chips, candy, etc. in the evening?

· Have I ever made myself vomit or take a laxative?

· Do I feel guilty or bad about myself if I take a day off from workouts?

· Do I look in the mirror and feel fat, no matter how thin others may say I am?

· Do I count every calorie I eat?

· Am I afraid of gaining weight?

Many of these same questions are a part of the self-assessment tests below. Please take them, they will give you a score telling you if you are at risk for developing an eating disorder, or if you may currently be suffering from one. No one will see the results but you, so be honest with yourself. If you can catch disordered eating early, you can get help before it develops into a full blown eating disorder.

http://eatingdisorder.org/about_eating_disorders/resources/quiz.php

http://www.casapalmera.com/assessments/eating-disorder-self-assessment.php

Disordered eating isn’t always easy to spot. You don’t have to be able to see someone’s ribs or witness them vomiting for there to be a problem. Individuals with severe, full blown eating disorders did not start out that way. It is a progression that starts small. Assess your own attitudes, feelings, and behaviors related to food and be aware of your own propensity to develop disordered eating. And keep yourself on the path to a healthy body image.

CONFIDENTIAL - How to pass a drug test!

2011-04-07T11:10:00.001-05:00

Contributed by Michaela Stemmons, MA, ATC

The Situation

I decided to go home over the summer after my first year of college; It was great seeing all of my old high school buddies, and catching up like the old days, sparking up a few blunts a week. My buddies told me I would be fine as long as I stopped about a week or two before I returned to school. A few of them had taken work-place drug tests and they passed with the help of an online detox and cleanse system, so I figured I should be fine. The week before returning to school I went online to www.hightimes.com and found several recommendations from the website on how to pass my drug test, including substituting my own urine with synthetic urine, drinking detox drinks and mixing my urine with a urine additive. Just to be sure I thought I could try all of the above.

The Dilemma

Upon returning to campus the athletic department held an all sport meeting and they went over the NCAA drug testing program and our institutional program and at the end we were required to sign a consent form. The speaker was great and even told us how to pass a drug test!

1. E-books with step-by step instructions

2. Adulterants (Bleach, washing powder, Urine Luck, etc…)

3. Dilution (Water, water, water)

4. Substitution (The Urinator, switching with a buddy, synthetic urine)

With this information I was feeling even more confident because it matched what I had seen online at, www.hightimes.com. Then the speaker hit us with a bomb shell…these don’t work.

The Truth

If you smoke marijuana and think you can pass a drug test administered by Drug Free Sport (administrator of the NCAA Drug Testing Program and hundreds of institutional programs) or the World Anti-doping Agency, think again. We have heard and seen it all (to-date) and as a result we have measures in place to discourage cheating. Some of those measures include:

Direct observation to the restroom, in the restroom and back to the collection table by a crew member of the same sex
Rinsing of hands before and after urinating
Crew member must see the urine actually leave the body (shirt pulled up to chest and pants to mid thigh)
Student-athlete keeps the sample in their possession until they sit at collection table
Specific gravity and pH are measured

We have heard and seen it all (to-date at least) and want to share a few misconceptions that student-athletes may have if they’ve used marijuana, supplements, or other illicit drugs and are afraid to fail a drug test.

Common Misconceptions

Misconception #1. I’ll visit the local “health or sports nutrition” store, or go on-line; to purchase a product that claims to cleanse, detox or purify my system to help me beat a drug test.

The reality is that none of these OTC products work. The products may instruct the individual to consume a significant amount of water and add color back to the urine which would help to beat a test if the collection crew didn’t measure the concentration of every sample. But the Drug Free Sport collection protocol requires that concentration is measured. So, don’t waste your money.

Misconception #2. I’ll just start drinking water now and flush the marijuana out of my system.

The reality is that this technique will only delay the collection process and you will spend some quality time getting to know the collection crew. When you arrive at the testing site and your bladder feels like you’ve been on a long road trip without any rest stops, the crew will encourage you to void every 15 minutes, exercise intensely and maybe even send you to eat a well-balanced meal. But the banned substance in your system is still metabolizing at the same rate, so it will still be there when you’re ready to provide a concentrated sample. Also, if you provide multiple dilute samples, you could be selected for drug testing more frequently for the remainder of your athletic career.

Misconception #3. If I wait out the collection crew, they will eventually stop the test and I won’t have to provide a sample.

The reality is the collection crew will wait for you to provide an adequate sample. We won’t reschedule or postpone the test if you claim, “I just don’t have to go.” Eventually, you’ll have to go. And if you need to attend an academic obligation, the crew will be at the testing site when you are able to return. And if you are noncompliant or refuse to test, this could be considered the same as a positive test result.

Misconception #4. If my administration calls to notify me that I’ve been selected for drug testing, I’ll just ignore the call.

The reality is that we’ll encourage your school to knock on the front door of your residence, pull your class schedule and come visit you in Organic Chemistry and/or ask those that showed up for the test or your coach to try to contact you as well. Again, it’s better to take the test than to ignore the call because this could be considered the same as a positive drug test result.

Misconception #5: I will bring “clean” urine to the drug test or I will receive “clean” urine at the test from another individual when the collection crew is not watching and I will substitute it as my own.

The reality is that the collection crew supervises the testing site and keeps the room organized to prevent individuals from sharing “clean” urine. And while in the restroom to provide a sample, each individual is being monitored (yes, watched) while they provide the sample. A same-sex crew member monitors each individual and will ensure that the sample provided is his/her own. Substituting your sample is not wise because it will be considered the same as a positive drug test result.

So how do you pass a drug test?

Avoid illegal drugs
Avoid medications that are not prescribed to you
Avoid anything that is a synthetic form of a illegal drug (i.e. K2, bath salts, etc…)
Avoid substances that you are unfamiliar with
Avoid Dietary/Nutritional Supplements
Surround yourself with likeminded drug free friends that share your commitment to compete and live drug free!
Ask questions and communicate with your athletic trainers, physicians and the Resource Exchange Center. You have questions? We have answers!

Synthetic drugs – The dawn of a new era or just “rebranding”

2011-03-25T09:48:00.001-05:00

In October of 2004 the U.S. government put together a national synthetic drugs action plan. In that plan they stated, “The illicit production of synthetic drugs is hardly a new problem in this country,” followed by, “That uncertain future is now a disturbing reality.” So if it was a disturbing reality then, what should we call it now? The plan focused on all synthetic drugs, more specifically methamphetamine and MDMA (Ecstasy). The plan was put in place but the problem had already existed for years in both the United States and around the world, so the question remains how do we confront and solve this problem?

What is the definition of a synthetic drug?

USA - The term "Synthetic," as used in the National Drug Control Strategy (NDCS), the National Synthetic Drugs Action Plan, and the 2006 Synthetic Drug Control Strategy, refers to drugs whose origins are not primarily organic, but rather are produced via chemical synthesis. (http://www.whitehousedrugpolicy.gov/publications/international/factsht/counter_synth_drg.html)

Europe - Artificially produced substances for the illicit market which are almost wholly manufactured from chemical compounds in illicit laboratories (amphetamine, benzodiazepines). Interpol: http://www.interpol.int/public/icpo/default.asp

Drugs of concern in the athlete population:

Bath Salts – MDPV, MDA, Mephedrone (3, 4-methylenedioxypyrovalerone, 3, 4-methylenedioxyamphetamine). Bath salts have no history of FDA approved medical use. Reportedly, they have four times the potency of methylphenidate (Ritalin, Concerta).

Street names

· Ivory wave
· Purple Wave
· Hurricane Charley
· Aura

Side effects

Substances have been reported to the Poison Control Centers by 33 states. CBS medical correspondent Dr. Jennifer Ashton reports, “It's a central nervous system stimulant, so it will increase your blood pressure, increase your heart rate, can cause anything from chest pain, heart attack, and stroke. Those are just the physical symptoms. Some psychological (symptoms include) delusions, paranoia, psychosis. They're highly addictive, very dangerous."

The Law

On the DEA list of Drugs of concern but not currently illegal in the U.S.A. Currently not banned by WADA under its doping code, or the NCAA. Illegal in Europe.

Synthetic cannabinoids - (JWH-018, JWH-073, HU-210, etc…).

Street names

· K2
· Spice
· Yucatan Fire
· Genie

Side effects

Reports have shown that synthetic cannabinoids found in K2 and Spice could have the potential to be three to five times as potent as marijuana. Users have experienced blackouts, stoppage of breathing, Heart palpitations, and hallucinations to name a few.

The Law

Schedule I controlled drug by the DEA. Currently prohibited under the WADA doping code, and other sport governing bodies. Will be included on the NCAA banned drug classes for the 2011-2012 year.

Designer phenethylamines - (Over 179 created by Alexander Shulgin*)

Street names

· 2C-E (2,5-DIMETHOXY-4-ETHYLPHENETHYLAMINE)
· 3C-E (3,5-DIMETHOXY-4-ETHOXYAMPHETAMINE)
· 2C-T-2 (2,5-DIMETHOXY-4-ETHYLTHIOPHENETHYLAMINE)

Side effects

Users have reported hallucinations similar to those who use LSD, but the intensity is reported to be higher. These drugs are both stimulants and psychedelics that report to have a slow-onset of action that has an unanticipated effect on new users; they take a certain amount and don't feel any effect, so they take more. This is the exact process that leads to harmful, if not fatal overdoses.

The Law

On the DEA list of Drugs of concern but not currently illegal in the U.S.A. Currently not banned by WADA under its doping code, or the NCAA. Illegal in Europe.

DEA Drugs and Chemicals of Concern - http://www.deadiversion.usdoj.gov/drugs_concern/index.html

These three synthetic drug products are sold at various locations including, gas stations, head shops, online and convenient stores. Law enforcement officials are reporting that abuse of bath salts has become “prevalent”, and are taking the path of synthetic cannabiniods, designer phenethylamines are on the verge of becoming main stream nationally with the help of Dr. Alexander Shulgin and his large following. Similar to K-2, Spice, and "bath salts," the primary concern surrounding 2C-E is the painful lack of information. We do not have any short or long term studies to legitimize the risk in taking the drugs. We don’t know how 2 C-E will interact with other drugs, alcohol, or even medications. Unfortunately lack of knowledge in this case could can easily lead to death.

Please remember, just because something claims to be “legal” or “all natural,” doesn’t mean it is safe for you to ingest. Synthetic substances are manmade and do not occur in nature, this does not mean they are safe. They are potentially life-threatening."

* Alexander "Sasha" Shulgin, Ph.D., is a pharmacologist and chemist known for his creation of new psychoactive chemicals. Shulgin has synthesized and bioassayed (self-tested) hundreds of psychoactive chemicals, recording his work in four books and more than two hundred papers.

UPDATE - K2/Spice (synthetic cannabinoids)

2011-03-14T16:23:00.000-05:00

What is K2?

· K2/Spice is one, of many products that have become synonymous with synthetic cannabinoids or cannabimimetics. The ingredients listed on a package of K2 incense are all herbs, but research has shown that products such as K2 or Spice are contaminated or laced with synthetic cannabinoids such as JWH018, JWH073, and HU-210.

What are synthetic cannabinoids?

· Synthetic cannabinoids memic the effects of cannabis (Weed, Mary Jane, or in some circles “broccoli”), by acting on the same receptors.

· Synthetic cannabinoids or Cannabimimetics such as cannabincyclohexanol (CP47,497-C8) and JWH-018 can be found in products such as K2 and Spice.

· WADA, and many professional organizations (MiLB, PGA TOUR, LPGA, etc…) bans these substances, and the UCLA laboratory can now test for the most commonly seen ingredients (JWH018, JWH073, and HU-210). NCAA will include on banned substance list in August.

History of Synthetic Cannabinoids

· The compounds carry the initials of their developer, John W. Huffman, an organic chemist at Clemson University in South Carolina. The main purpose was to develop chemicals that mimicked marijuana or cannabimimetics in the brain in the hopes of developing new medicines.

· The project was funded by the National Institute on Drug Abuse (NIDA) and the findings were published in a scientific journal, including the formula for JWH-018 in 2005.

· JWH-018 was given the 18 designation because it was the 18th such compound his lab team made during the research project. It has been reported that Dr. Huffman’s team developed over 450 additional compounds similar to JWH-018.

· Germany was one of the first places where products containing the compounds were seen. Officials there encountered a large number of cases involving the version known as Spice in 2008 and moved quickly, making those products illegal under the German Narcotics Law in early 2009.

Safety

· Because of the newness of the drug, medical and law enforcement officials have little documentation about the medical consequences of its use. Some internet forums indicate constant use can be addictive.

· We have seen reports of the following locally and across the nation:

o Shortness of breath

o Stopped breathing

o Blackouts

o Heart palpitations

o Dizziness

o Headaches

o Hallucinations

o Severe agitation

o Elevated heart rate and blood pressure

o Vomiting

o Tremors and Seizures

· Reports have shown that synthetic cannabinoids found in K2 and Spice could have the potential to be three to five times as potent as marijuana.

· WHAT ARE LONG-TERM EFFECTS?

o There have been no long-term studies of the use of K2/Spice.

· These products are being manufactured in China, drug regulations are very relaxed, and exporting illegal substances is not uncommon.

The Law

U.S.A. - As of January 13, 2011, the DEA has temporarily placed five synthetic cannabinoid chemicals into schedule 1 of the Controlled Substances Act. This placement is good for one year or until a final determination has been made. Those chemicals are: JWH-018, JWH-073, JWH-200, CP-47,497 and CP-47,497.
Canada – K2, Spice and other incense products are not specifically prohibited in Canada, but synthetic cannabis is listed as a schedule II drug.

South Korea - South Korea officially added JWH-018, CP 47,497 and HU-210 to the controlled substance list on July 1, 2009, effectively making these chemicals illegal.

Japan - Japan has banned JWH-018, CP 47, 497, and homologues, and HU-210 since Oct. 2009

Chile - The Chilean Ministry of Health on April 24, 2009 declared the sale of synthetic cannabis to be illegal

Switzerland - synthetic cannabinoids are illegal.

Germany - JWH-018, CP 47,497 and the C6, C8 and C9 homologues of CP 47,497 are illegal in Germany since January 2009

Most common synonyms

Herbal Incense
Spice
K2
K3
K2 Spice
K2 Summit
Premium Blend K2
Spice Gold
Spice 99
Black Mamba Spice
Synthetic Marijuana
Legal Herb
Legal Weed
K2 Weed
Synthetic THC
JWH-018
Vodoo Spice
Serenity Now

RECAP:

· Not for human consumption

· Side effects

o Stopped breathing

o Blackouts

o Hallucinations

o Elevated heart rate and blood pressure

o Tremors and Seizures

· There have been no long-term studies of the use of K2/Spice.

· UCLA laboratory and others can now test for the most commonly seen ingredients (JWH018, JWH073, and HU-210).

· Schedule 1 of the Controlled Substances Act

o The drug or other substance has a high potential for abuse

o The drug or other substance has no currently accepted medical use in treatment in the United States.

o There is a lack of accepted safety for use of the drug or other substance under medical supervision.

Methylhexaneamine (1, 3-dimethylamylamine) – UPDATE

2011-03-04T14:52:00.006-06:00

Methylhexaneamine (1, 3-dimethylamylamine) – Why this is now a problem.

We previously covered the topic 1, 3, Dimethylamyaline (Geranium Oil) back in September of 2010; after receiving an alarming number of emails and responses from clients and followers on various social media websites. We thought it would be a good idea to address some of your questions.

What is Methylhexaneamine?
Methylhexaneamine is a weak stimulant that was first trademarked under the name ‘Forthane’ by Eli Lilly in April of 1971 as a nasal decongestant. The trademark has long expired, but Methylhexaneamine has continued to grow in popularity over the years.

Why is Methylhexaneamine banned by some sport organizations?
Methylhexaneamine is considered a stimulant; most sport governing bodies around the world consider most stimulants to be banned, including Methylhexaneamine.

I’ve asked about a particular product in the past and it was fine, so why is it banned now?
In 1994, the Dietary Supplement Health and Education Act (DSHEA) passed into law and radically changed the dietary supplement marketplace. DSHEA expanded the category of dietary supplements further to include:

· Ginseng

· Fish oils

· Enzymes

· DHEA and more

DSHEA removed much of the FDA's control over dietary supplements and as a result created what is considered to be a virtually unregulated industry. Some supplement products change frequently (quarterly, yearly, etc…), others are forced to change because of market recalls. This uncertainty is why we must continue to check dietary supplement ingredients, because last year’s formula could be obsolete and the new product could include ingredients banned for athletes.

I did not see Methylhexaneamine listed as an ingredient, could it be listed as something else?

Yes. Here are the most common names (synonyms) that we have seen listed in dietary supplements; if you come across any of these names in an ingredients list, I advise you to not consume.

1, 3-dimethylamylamine (Most common – This is updated from the September blog)

· Geranium oil extract

· Geranuim oil

· Geranium extract

· Geranamine (trademarked by Proviant Technologies)

· Methylhexanamine

· DMAA

· Forthane

· Forthan

· Floradrene

· 4-methyl-2-hexanamine

· 4-Methylhexan-2-amine

· 2-amino-4-methylhexane

· 2-hexanamine, 4-methyl-

· 2-hexanamine, 4-methyl- (9CI)

· 1,3-dimethylamylamine

· 1,3-dimethylpentylamine

· Pentylamine, 1, 3-dimethyl-

So should I be worried if the label only lists Geranium oil and no other synonyms?

Yes, Geranium oil (extract) is often used in place of Methylhexaneamine or 1, 3-dimethylamylamine because the general public views Geranium oil to be a ‘natural’ substance and thus ‘safe’. Geranium is a nonessential trace element that has caused nephrotoxicity (kidney injury) and death when used chronically by humans, even at recommended levels of use.

What products do you commonly find these ingredients listed in?

The most common product that we receive questions on still remains to be Jack3d by USP Labs. Jack3d, lists, [1, 3 Dimethylamylamine] and caffeine. The following is a list of the top 10 product names, manufacture and banned (problematic) ingredients as listed on the label, in order of most popular.

1. Jack3d – USPlabs (1,3 Dimethylamylamine (Geranium [Stem], caffeine)

2. OxyELITE Pro – USPlabs (1,3 Dimethylamylamine(Geranium [Stem], caffeine)

3. Hemo-Rage Black Ultra Concentrate – Nutrex (1,3 Dimethylamylamine)

4. C4 Extreme - Cellucor (1,3 Dimethylamylamine HCI, caffeine)

5. Rezolution – LG Sciences (1,3 Dimethylamylamine (Geranium Flower), Bitter Orange (synephrine), caffeine)

6. Liquid Clenbutrx Hardcore – VPX (Apple Geranium (Pelargonium Odorantissomum) (Leaves) [Std. To 1,3-Dimethylpentylamine],caffeine)

7. Heat Accelerated – Magnum Nutraceuticals (Geranium Oil Extract, Citrus Aurantium, caffeine)

8. CryoShock – Neogenix (1,3 Dimethylamylamine, caffeine)

9. RedLine Black On Blue V2 – VPX (Supra-Amine™ Apple Geranium (Pelargonium Odoratissimum) (Leaves) [Std. To 1,3-Dimethylpentylamine], caffeine)

10. Motivate – Anabolic Innovations (1,3 Dimethylamylamine, caffeine)

Have you seen reports of individuals failing drug test because of Methylhexaneamine?

Yes, we have seen positive drug test in regards to Methylhexaneamine, and the numbers seem to be rising. If you are using any of these supplements, please be aware that the presence of Methylhexaneamine will cause a positive drug test.

Please be advised that supplement use can be dangerous to your health and your eligibility. The REC does not recommend the use of any dietary supplement and encourages athletes to turn to food first for their dietary needs. Athletes must remember that you are always 100% responsible for what you consume.

Experienced as a result of alcohol/drug use	Never	1-2	3-5	6+
Hangover	33.6%	25.7%	16.1%	24.6%
Missed Class	66%	17.8%	9%	7.3%
Poor Test or Project Performance	76.1%	15.6%	5.4%	2.8%
Missed or Late to Practice	93.8%	4.9%	1%	.3%
Poor Athletic Performance	79.3%	14%	4.4%	2.2%
Driven Under the Influence	76.9%	13%	4.8%	5.3%
Memory Loss	70%	17.3%	6.8%	6%
Done Something Later Regretted	62.4%	23.6%	10.4%	3.8%

Athletic Trainer	Registered Dietician	Coach
Parents	Campus Health Services	Off campus treatment centers
Individual groups on campus	Other Family members