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TODAY’S SPEAKER:Lara Gray, MS, RD, CSSD
300+ individual college and university drug-testing
programs
Cour
tesy
: Eat
Rig
ht. A
cade
my
of N
utrit
ion
& D
iete
ticsFork & Knife Ergogenics:
Using Food for Performance & Recovery
drugfreesport.com
Today• Supplement Activity• Supplement Risks• Tools/Resources for Supplement Safety
• Solution: Food• Action Items for YOUR school
SUPPLEMENT LABEL
• What catches your eye?• Are there any red flags?• Would you use/recommend this supplement? Why?
drugfreesport.com
• What catches your eye?• Are there any red flags?• Would you use/recommend this supplement? Why?
Surge Nutrition: Power
drugfreesport.com MN for Athletes: Pre-Workout
• What catches your eye?• Are there any red flags?• Would you use/recommend this supplement? Why?
drugfreesport.com AthleteFit:100% Protein
• What catches your eye about this label?
• Are there any red flags?• Would you use/recommend this supplement? Why?
drugfreesport.com Raw Nutrition: Pure Gainer
• What catches your eye?• Are there any red flags?• Would you use/recommend this supplement? Why?
drugfreesport.com
Mark
eting
drugfreesport.comMarketin
g
drugfreesport.com
Social Media
10
Mark
eting
drugfreesport.com
Yet, products list caffeine, synephrine,
other banned ingredients.
Some products are no longer manufactured
by the company!Mark
eting
11
drugfreesport.com
Risks with Supplement Use
• Cross-contamination• Spiking/ Adulteration• Counterfeit Supplements• Heavy metals, pesticides,
herbicides, etc• Underlying/
undiagnosed medical conditions
A BAC
12
drugfreesport.com Third Party Certification
• Banned Substance Control Group– www.bscg.org
• Informed Choice– www.informed-choice.org
• NSF Certified for Sport– www.nsfsport.com
drugfreesport.com
Formerly the Resource
Exchange Center (REC)
To serve as a pivot point for services, resources, and information related to athlete health and wellness.
drugfreesport.com
drugfreesport.com/axis
ncaa1NCAA Division II ncaa2NCAA Division III ncaa3
drugfreesport.com
Formerly the Resource
Exchange Center (REC)
Includes:• Dietary Supplement
Inquiry
• Prescription/OTC Database
• Drug Program Information/ Banned Drug Lists/ Medical Exception processes
• Sports Nutrition Handouts
drugfreesport.com
Risk Level Rating System
drugfreesport.com Trends: Risk Levels2016
Risk Level 1
66%
Risk Level 2
28%
Risk Level 36%
drugfreesport.com Trends: Supplement Categories
2016
0 1000 2000 3000 4000 5000
Unclassified/Medication
Bars/Nutritionals
Hydration/Endurance
Testosterone Booster/ Anabolic…
Other
Herbal Formula
Post Workout/ Recovery
Weight/ Mass Gain
Thermogenic/ Weight Loss
Amino Acid
Vitamin/ Mineral/ Immune Health
Pre Workout/ Energy
Protein Powder/ Creatine
drugfreesport.com
drugfreesport.com
SOLUTION: FOOD!
drugfreesport.comProtein Quiz:
How many protein-rich foods?
drugfreesport.com Good Nutrition & Food Choices
• INCREASES ENERGY
• Improve performance
• Increase speed, stamina, & endurance
• Improves mental focus
• Decreases recovery time
• Improves mood & sleep
• Reduces risk of injury, cramping, & muscle pulls
• Increases muscle mass
• Decreases fat mass
drugfreesport.com
What We See:
• Missed Breakfast
• Missed Lunches
• High fat, fast food and dining hall meal options
• Low Carbohydrate intake
• Inadequate total calorie intake
• Inconsistent protein intake throughout the day
• Using recovery shakes for meal replacement
• Supplement Inquiry before FOOD
drugfreesport.com
Amino Acid Blend Supplement(1 serving = 3 capsules)
Amino Acid MG
Tryptophan 21
Threonine 80
Isoleucine*BCAA 66
Leucine*BCAA 197
Lysine 176
Methionine 58
Cystine 9
Phenylalanine 120
Tyrosine 99
Valine*BCAA 96
Arginine 160
Histidine 51
Alanine 176
Aspartic acid 215
Glutamic acid 543
Glycine 280
Proline 337Source: General Nutrition Center Website (www.gnc.com); “Amino Acid Blends Top Sellers.” Chosen from top 10 results.
Amino Acid MG
Tryptophan 42
Threonine 303
Isoleucine*BCAA 404
Leucine*BCAA 745
Lysine 663
Methionine 218
Cystine 68
Phenylalanine 404
Tyrosine 374
Valine*BCAA 612
Arginine 222
Histidine 183
Alanine 316
Aspartic acid 586
Glutamic acid 1448
Glycine 178
Proline 876
Vanilla Greek Yogurt(5.3 oz.)
Source: USDA National Nutrient Database; http://ndb.nal.usda.gov/ndb/search/list. 1 bottle: ~$35.005.3 oz: ~$1.00Walmart
drugfreesport.com
Whole Almonds24 pieces
Amino Acid MG
Tryptophan 61
Threonine 173
Isoleucine*BCAA 216
Leucine*BCAA 424
Lysine 164
Methionine 45
Cystine 62
Phenylalanine 326
Tyrosine 130
Valine*BCAA 246
Arginine 710
Histidine 155
Alanine 288
Aspartic acid 760
Glutamic acid 1787
Glycine 412
Proline 279
Amino Acid Blend Supplement
(1 serving = 3 capsules)Amino Acid MG
Tryptophan 21
Threonine 80
Isoleucine*BCAA 66
Leucine*BCAA 197
Lysine 176
Methionine 58
Cystine 9
Phenylalanine 120
Tyrosine 99
Valine*BCAA 96
Arginine 160
Histidine 51
Alanine 176
Aspartic acid 215
Glutamic acid 543
Glycine 280
Proline 337
Source: General Nutrition Center Website (www.gnc.com); “Amino Acid Blends Top Sellers.” Chosen from top 10 results.
Source: USDA National Nutrient Database; http://ndb.nal.usda.gov/ndb/search/list.
1 bottle: ~$35.00
14 oz bag: ~$7.0024 almonds: ~$0.42Walmart
drugfreesport.com
1 String Cheese + 4 slices of
TurkeyAmount per serving
Calories 206
Total Fat 7g
Saturated Fat 3g
Cholesterol 67mg
Sodium 1054mg
Potassium 289mg
Total Carbohydrate 6g
Dietary Fiber 1g
Sugars 4g
Protein 31g
Amino Acid MG
Tryptophan 373
Threonine 1149
Isoleucine*BCAA 1340
Leucine*BCAA 2078
Lysine 2095
Methionine 710
Cystine 234
Phenylalanine 1066
Tyrosine 1073
Valine*BCAA 1417
Arginine 1490
Histidine 753
Alanine 1399
Aspartic acid 2353
Glutamic acid 4474
Glycine 1105
Proline 1510
Protein Powder Blend Supplement
(1 serving = 1 scoop)Amino Acid MG
Tryptophan 228
Threonine 675
Isoleucine*BCAA 815
Leucine*BCAA 1505
Lysine 1248
Methionine 410
Cystine 155
Phenylalanine 760
Tyrosine 770
Valine*BCAA 995
Arginine 490
Histidine 440
Alanine 503
Aspartic acid 1125
Glutamic acid 3223
Glycine 283
Proline 1555
Amount per serving
Calories 150
Total Fat 6g
Saturated Fat 3g
Cholesterol 15mg
Sodium 160mg
Potassium 130mg
Total Carbohydrate 9g
Dietary Fiber 2g
Sugars 2g
Protein 16g
Source: General Nutrition Center Website (www.gnc.com); “Protein Powder Blends Top Sellers.” Chosen from top 10 results.
Source: USDA National Nutrient Database; http://ndb.nal.usda.gov/ndb/search/list.
12 pieces cheese + 16 oz Turkey: ~$9.301 string cheese + 1 oz Turkey: ~$0.65Walmart
1 bottle: ~$50.00
drugfreesport.com
Protein Powder Blend Supplement
(1 serving = 1 scoop)Amino Acid MG
Tryptophan 228
Threonine 675
Isoleucine*BCAA 815
Leucine*BCAA 1505
Lysine 1248
Methionine 410
Cystine 155
Phenylalanine 760
Tyrosine 770
Valine*BCAA 995
Arginine 490
Histidine 440
Alanine 503
Aspartic acid 1125
Glutamic acid 3223
Glycine 283
Proline 1555
Amount per serving
Calories 150
Total Fat 6g
Saturated Fat 3g
Cholesterol 15mg
Sodium 160mg
Potassium 130mg
Total Carbohydrate 9g
Dietary Fiber 2g
Sugars 2g
Protein 16g
Source: General Nutrition Center Website (www.gnc.com); “Protein Powder Blends Top
Sellers.” Chosen from top 10 results.
Source: USDA National Nutrient Database; http://ndb.nal.usda.gov/ndb/search/list.
Scrambled Eggs(3 eggs)
Amino Acid MG
Tryptophan 254
Threonine 809
Isoleucine*BCAA 974
Leucine*BCAA 1576
Lysine 1290
Methionine 544
Cystine 375
Phenylalanine 979
Tyrosine 736
Valine*BCAA 1237
Arginine 1140
Histidine 448
Alanine 1036
Aspartic acid 1892
Glutamic acid 2522
Glycine 613
Proline 829
Amount per serving
Calories 273
Total Fat 20g
Saturated Fat 6g
Cholesterol 507 mg
Sodium 265mg
Potassium 242mg
Total Carbohydrate 3g
Dietary Fiber 0g
Sugars 2g
Protein 18g
1 dozen: ~$1.423 eggs: ~$0.47USDA Country Average
1 bottle: ~$50.00
drugfreesport.com
Peanut Butter & Banana Bagel w/Chocolate Milk
(1 Serving = 1 Bagel, 2 Tbsp. PB, 1 large
banana, 8 oz. chocolate milk)Amount per serving
Calories 792
Total Fat 18g
Saturated Fat 3g
Monounsaturated Fat (MUFA) & Polyunsaturated Fat (PUFA)
13g
Cholesterol 24mg
Sodium 774mg
Potassium 1471mg
Total Carbohydrate 133g
Dietary Fiber 13g
Protein 31g
Vitamin A 9%
Vitamin C 16%
Calcium 29%
Iron 1%
Weight/Mass Gainer Supplement
(1 Serving =“4 Level Scoops”)
Amount per serving
Calories 750
Total Fat 6g
Saturated Fat 4g
Monounsaturated Fat (MUFA) & Polyunsaturated Fat (PUFA)
Unknown
Cholesterol 100mg
Sodium 450mg
Potassium 700mg
Total Carbohydrate 124g
Dietary Fiber 4g
Protein 50g
Vitamin A 0%
Vitamin C 0%
Calcium 50%
Iron 8%
Source: General Nutrition Center Website (www.gnc.com); “Mass Gainers Top Sellers.” Chosen from top 10 results.
Source: USDA National Nutrient Database; http://ndb.nal.usda.gov/ndb/search/list.
1 serving: ~$1.30Walmart 1 bottle: ~$60.00
drugfreesport.com
Yogurt with Granola, Fruit, & Nuts
(1 Serving = 1 cup yogurt, 1/2 cup granola,
1 cup sliced banana, 1/4 cup whole almonds)
Amount per serving
Calories 776
Total Fat 30g
Saturated Fat 6g
Monounsaturated Fat (MUFA) & Polyunsaturated Fat (PUFA)
23g
Cholesterol 13mg
Sodium 124mg
Potassium 1332mg
Total Carbohydrate 101g
Dietary Fiber 13g
Protein 35g
Vitamin A 20%
Vitamin C 22%
Calcium 40%
Iron 18%
Weight/Mass Gainer Supplement
(1 Serving = “4 Level Scoops”)
Amount per serving
Calories 750
Total Fat 6g
Saturated Fat 4g
Monounsaturated Fat (MUFA) & Polyunsaturated Fat (PUFA)
Unknown
Cholesterol 100mg
Sodium 450mg
Potassium 700mg
Total Carbohydrate 124g
Dietary Fiber 4g
Protein 50g
Vitamin A 0%
Vitamin C 0%
Calcium 50%
Iron 8%
Source: General Nutrition Center Website (www.gnc.com); “Mass Gainers Top Sellers.” Chosen from top 10 results.
Source: USDA National Nutrient Database; http://ndb.nal.usda.gov/ndb/search/list.
1 bottle: ~$60.001 serving: ~$2.80Walmart
drugfreesport.com
Top 3 DO’s
1.Focus on FOOD for performance instead of supplements.
2.Understand there are no guarantees with supplements.
3.Use Drug Free Sport AXIS™for supplement inquires.
drugfreesport.com Ideas for YOUR Campus
• Download Recipes from AXIS• Create Nutrition Board• Healthy Habit “Clubs”• Fueling/Recovery Stations• Sports RD or work with Dining Hall RD
• Promote Drug Free Sport AXIS™ – www.drugfreesport.com/axis
• NCAA Division I – ncaa1 • NCAA Division II – ncaa2• NCAA Division III – ncaa3
drugfreesport.com
We’re On Social Media!
• Facebook: Drug Free Sport• Twitter: @Drug_Free_Sport
#EducateDrugFreeSport• Instagram: @drugfreesport• Blog:
http://drugfreesport.blogspot.com/
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