Alcohol – Is it affecting your athletic performance?

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???

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

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.