NCAA 2012-2013 Banned Substance List

Ever year the NCAA furnishes its member institutions with the most current list of banned substances. This list is meant to educate the student-athlete on the classes of drugs and some of their compounds that are deemed illegal in the collegiate sports arena. Some of these drugs or medications are considered to be performance enhancing while others are simply illicit drugs that can be a danger to one's health and well being.

Please click here for the NCAA's 2012-2013 Banned Subsance List.

Stay Thirsty My Friends

As athletes, we know that we need to drink water to stay hydrated while going through vigorous practices and games, but how much do we need and what are the consequences?  Many people have heard that 8 glasses of water per day is the correct amount of water to drink.  This is correct; however as athletes we are not the average bear when it comes to hydration.

Why is it important?
It is essential for us to maintain a balanced amount of fluids in our bodies each day.  Having adequate hydration improves your ability to train and your overall performance on the field or court.  Without adequate hydration, it is common to have cramps, heat stroke, sickness, lethargy, and an overall lack of performance.

Assessing Hydration
So how do you know if you are hydrated or not?  The best indicator to tell by is the color of your urine.  The lighter the color, the more hydrated you are. Darker colored urine, such as the color of apple juice is a sign of dehydration.  If you take a multivitamin soon after your urine will likely be darker due to the abundance of vitamins included which naturally turn your urine darker.

The amount you sweat has an effect on how much liquid you need to replace.  You should know how much water you need when you have your Bio-impedance test taken. You need to make the realization on how much you sweat and how much your body needs to consume during practice or games.  The sun in Baton Rouge can be very unforgiving so it is crucial to maintain proper hydration under harsh conditions. The biggest goal of staying hydrated is to drink as much as you need to prevent dehydration without drinking too much.

How much should I drink?
(Pre-workout) It is important to realize that preparing in advance can go a long way in preventing dehydration the next day or simply before practice/games.  Within a minimum of 2 hours before exercise try to drink roughly a 12-16oz of water (2 glasses).
(During) Sweat loss during exercise is different for everyone and typically the recommendation is 7-10 ounces of water for every 15-20 minutes. It is important to recognize how much you are sweating and to make sure you replenish what you lose.
(Post-Workout) If during your workout you notice that you have lost weight, it is recommended that you put back in what you had lost during activity. Drinking 16-24oz for every pound you lose can decrease the risk of dehydration.

Factors the manipulate fluid replacement
- Sweat rate
- Intensity of the workout
- Duration of the exercise
- Opportunities to drink
- Fluid availability

What should I be sippin' on?
- PowerAde is great during activities due to the added electrolytes-- but should not be consumed all the time due to its high sugar content. PowerAde ZERO is a good alternative for everyday use.
- Good ol' fashioned water
- Coconut water-- Low calorie, plenty of electrolytes and vitamins included
- Unsweetened tea with lemon

Stay away!

- Soda’s-  All sugar with added flavor and carbonations
- Lemonade, Snapple - Most are nearly as bad as soda’s
- Alcohol- dehydrates you by acting as a diuretic making you go to the bathroom more often
-  Juices- Are tricky, they are good in small amounts due to the vitamins included but contain loads of natural sugar made up of fructose.  Fructose can cause an upset stomach. Limit the usage of juice before large workouts (1 glass)
- Coffee/energy drinks- caffeine also acts as a diuretic, which makes you lose more water quicker

Contributed by Daniel Hunoway- Dietetic Intern at Tulane University 




     

"Roofies" Becoming a Bigger Concern in Baton Rouge

The LSU community has recently seen an unusually high number of students reporting that they may have received a ‘roofie’ at local Baton Rouge establishments. Be aware of what you can do to protect yourself...

What do Roofies do?

Roofies (hypnotic sedative type drugs) cause sedation, a feeling of extreme intoxication, and amnesia. The liquid (usually GHB) or powdered pills (Rohypnol, Lortab, Vicodin) are dropped into your drink usually by someone who wants to take sexual advantage of you. About 10 minutes after ingestion, you'll start to feel very drunk-like and have difficulty speaking or moving as well as the inability to remember anything; eventually, you may pass out.

The drug's amnesiac effect lasts anywhere from six to eight hours; even if you are not passed out, you'll have no memory of anything that occurred while you were under the drug's influence, nor will you be able to defend yourself. Besides making you vulnerable to sexual assault, roofies can also cause nausea, seizures, coma, liver failure, and even death from respiratory depression.

How Can I Protect Myself?

• Roofies may cause an unusual salty/bitter taste when dissolved in any beverage; be alert to a strange taste in your drink. Small amounts may be undetectable in an alcoholic beverage.


• When placed in a light-colored drink, Rohypnol will turn the beverage bright blue. If your water origin and tonic turns blue, bring it to the LSU Police Department for testing and become especially alert; someone has tried to drug you. GHB, lortab and vicodin, as well as other sedative hypnotics won't change the color of your drink.


• If you suddenly feel unusually drunk after just a small amount of alcohol, quickly ask for help - you might have just a few minutes of alert behavior left to you.


• Don't drink anything you did not open yourself or that you didn't see being opened or poured.


• Don't accept a drink from someone you don't know unless you see it being opened or poured by a bartender. A note of caution – bartenders may be one of the people involved in dispensing the drug.


• Always watch your drink at parties and bars. If you leave your drink unattended, get a fresh one to be on the safe side. Taking a beverage from open containers, (i.e. a bowl) is extremely high risk.


• Have a friend drive to and from a party or bar with you to lessen your chances of being taken advantage of.


• Take care of your friends. If they seem disproportionately drunk, suddenly amorous, and "out of it," they may have been slipped a drug. Don't leave them alone.

(Some of these tips are reprinted with permission from Iona College.)

What Should I Do if I Suspect I've Been Sexually Assaulted?

• If you suspect that you have been sexually assaulted, do not shower, douche or otherwise destroy potential evidence.
• Seek medical attention at the Student Health Center (during regular hours of operation) or the hospital as soon as possible; evidence can be collected should you decide to so that you will have evidence of the assault.
• Seek assistance to help you through this traumatic event:

1. Contact a Sexual Assault Victims Advocate (SAVA) (www.lsu.edu/shc/225-578-5718 <http://www.lsu.edu/shc/225-578-5718> ),


2. Contact the LSU Mental Health Service, 578-8774, during regular hours of operation.


3. You can also contact the Rape Crisis Center, 225-383-7273 (24 hour),


4. or The PHONE, a 24 hour crisis line at 225-924-(LSU1)5781.


5. You should inform friends you trust, and you should consider getting professional counseling.

If you choose to file a police report, contact LSUPD at 225-578-3231.

Information in this blog provided by:

Katie McGee Barras
Assistant Dean of Students & Associate Director of Student Advocacy and Accountability
Louisiana State University
115 Johnston Hall

Top 10 Nutritional Tips for Athletes (Part 1)

Tavis Piattoly, MS, LDN, RD
Team Dietitan: New Orleans Saints

Many athletes don't take into account the significance nutrition plays in improving performance, enhancing recovery, and reducing down time from injuries and illness. Combining a quality diet, the timing of specific nutrients (i.e. Protein and Carbohydrate), and smart supplementation with a well-rounded Strength and Conditioning program results in a healthier athlete who will perform at the highest level day in and day out. Below are 5 of my top 10 Nutrition Guidelines for the Athletes (Part 1).

1) Nutrition is your Secret Weapon

If you bought a new Mercedes, would you fill it up with 87 Octane or 93 Super Premium Gasoline? I also agree the finest gasoline will make your car run better and result in less mechanical problems. The same goes for quality nutrition and your body. Fueling your body with high quality nutrition provides you with a foundation to acheive optimal energy levels, improve muscle recovery, minimize your risk of illness (cold, flu, infection), and break records in the weight room. Here's a start on what I define as quality nutrition.

• Fresh Produce (Fruits and Vegetables) - Eat 6-10 servings per day from whole foods.


• Whole Grain Carbohydrates - Oatmeal, 100% Whole Grain Cereal, Sweet Potatoes, Whole Wheat pasta, Brown Rice, 100% Whole Wheat Bread.


• Healthy Fats - Oils- Olive, Canola, Sunflower, and Safflower, Nuts (Brazil, Almonds, Cashews, Walnuts, Sunflower Seeds, Natural Peanut Butter (i.e. SmartBalance, Almond Butter), Low Fat Salad Dressings, Light Mayo


• Lean Protein/Meat - choose from the following cuts of meat to lower your risk of heart disease and maintain a healthy performance weight- Chicken - preferably skinless white meat baked, grilled, or broiled- Beef - 93-96% extra lean ground meat, Filet, Flank, Eye of Round, or Sirloin- Fish - any fish baked, grilled, or broiled (Tuna, Salmon, Trout, and Halibut are best)- Pork - tenderloin or Center Cut Pork Chops- Turkey - Extra Lean Ground turkey or skinless white meat baked, grilled, or broiled- Deli Meats - Lean Roast Beef, Ham, or Turkey- Protein Powders - Whey or Casein Proteins (Muscle Milk Collegiate)- Wild Game - Venison (Deer), Buffalo or Bison- Egg Whites or Egg Beaters- Skim or Low Fat (1%) Milk- Lowfat Cottage Cheese- Vegetarian Hot Dogs, Sausage Patties, Burgers (i.e. Morningstar Farms)

2) Eat and Eat Often

In order to keep your body's gas tank full and maintain a high level of energy, eating every 3-4 hours will prevent your body from using muscle (protein) for energy and instead, burn fat. Additional benefits include maintaining a healthy blood sugar, prevention of overeating, and maintaining lean muscle mass. Skipping meals (going more than 4 hours without eating) causes the body to use muscle for energy which increases body fat and impairs performance. Have a plan by bringing healthy snacks to school to eat between meals, after practice, or lifting. Try some of the following snacks:

• Peanut Butter or Turkey sandwich on whole wheat bread


• 1 Scoop of Whey Protein with low fat milk


• Handful of nuts with Fresh fruit


• Nutrition Bar (any around 200 calories with at least 10-15 grams of Protein)


• Fresh Fruit with a piece of low fat string cheese


• Lean Beef Jerky (2-3 ounces) with fresh fruit

3) Breakfast is for Champions

You've been hearing this for years from your parents, teachers, and coaches. They got it right. Not only is breakfast the most important meal, it could be the biggest mistake if you decide not to eat it. What time was your last meal the previous night? If your last meal was 9:00 or 10:00 pm, going until 12:00 pm the next day results in 14-15 hours of fasting. Remember what happens when we skip meals? Now you're in continuous muscle burning mode. Now combine skipping breakfast with an early morning lifting session on an empty stomach and you will see the negative impact it has on performance. Doing so increases the risk of you eating larger portions at night when you are less active, promoting the storage of body fat and the potential for weight gain. Start the morning with a well rounded breakfast (egg whites, oatmeal, whole grain cereal, fresh fruit, 100% juice, whole wheat toast). If you have an early morning lifting session and have trouble eating whole food, take 1 scoop of whey protein with water or lowfat milk and a piece of fresh fruit to activate your muscle tissue.

4) Time your Nutrients for Greater Muscle Gains and Recovery

The timing of nutrients, especially protein and carbohydrates, are extremely important to repair damaged muscle tissue caused by an intense weight lifting session. Having a combination of protein and carbs immediately post workout can improve muscle recovery by 250% as opposed to not consuming calories. You have a small window of opportunity after your workout to optimize recovery so be sure to grab a shake or eat a meal within 30-60 minutes. Waiting longer than 2 hours after your workout to refuel your body causes your body to breakdown more protein than it will rebuild. A ratio of 3 or 4:1 grams of carbohydrate to protein has been proven to facilitate protein synthesis (muscle repair) and the refueling of glycogen (your body's gas tank). Here are some convenient post workout options to ensure recovery is acheived.

• Chocolate Milk - Milk protein contains the amino acid Leucine, which is the mostimportant Amino Acid to promote muscle protein synthesis


• 20-30 Grams of Whey Protein + Sports Drink


• Muscle Milk Collegiate Ready to Drink Shake with a banana


• Balanced Meal (Lean Protein, Complex Carbohydrates, Fruit, Veggies)

5) Skip the Alcohol

Although most college athletes are not of age to drink, I'm a realist and realize some of you will celebrate a big win with a night of heavy drinking. Doing so could significantly impair future performance. In a matter of fact, one night of heavy drinking could off-set the muscle gains acheived through one week of intense strength training. Here are the negative effects alcohol has on performance.

• Decreases Growth Hormone and Testosterone production - these are hormonescritical for muscle growth and development


• Increase storage of body fat


• Increases cravings for fatty foods


• Increases protein breakdown


• Impairs cognitive function, motor skills, balance, and coordination


• Promotes dehydration


• Contains 7 calories per gram which could lead to significant weight gain if consumed on a regular basis and in abundance.

If you do choose to drink, here are some strategies to minimize the negative effects:

• Drink a glass of water between drinks to stay hydrated


• Avoid mixing liquor with Juice, Soda, or Tonic water to avoid extra calories


• Stick with clear liquors (i.e. Vodka) and mix with diet sodas or Club Soda


• Choose light beers instead of regular or dark beers

This is Part 1 of the Top 10 Nutrition Guidelines for Athletes. For additional questions, feel free to contact me at tpiattoly@gmail.com

Information provided by: Tavis Piattoly, MS, LDN, RD Team Dietitian, New Orleans Saints.

2008-2009 Banned Substance List

All student-athletes who participate in Division I collegiate athletics are governed by the rules and regulations that were set forth by the NCAA. The rules that govern drug testing and the use of banned substances were put in place to protect the health and welfare of the student-athlete.

Click on the following URL to obtain the most recent list of substances that are banned by the NCAA:

http://www.ncaa.org/wps/wcm/connect/resources/file/ebb83308f4d9141/banned%20drugs%202008-09%2006-20-08.pdf?MOD=AJPERES&attachment=true

Alcohol: Is There a Link To Breast Cancer?

BOOZE & BREAST CANCER
(10/01/07)

The news Friday suggesting that even a glass or two of wine a day will leave women at risk of breast cancer is, well, sobering.

Does this mean that women, young and old, invite disaster if they participate in happy hour? No: The headlines not only overhype the danger, they omit a reliable countermeasure.

For starters, it's true that numerous studies in recent decades have shown associations between alcohol consumption and breast cancer - but the increased risk has always been very modest, in the area of 20 percent to 30 percent.

Some have irresponsibly suggested the alcohol risk is equivalent to that of smoking. In fact, smoking a pack of cigarettes a day increases your risk of lung cancer by 1,000 percent over that of a non-smoker.

What is comparable? Well, not having a full-term pregnancy, or having a first baby after age 35, boosts a woman's risk of breast cancer by 20 percent to 30 percent.

A different line of studies also suggest the risk is relatively small. Epidemiologists look at the question of whether something causes disease by seeing if individuals highly exposed to the suspected danger have a substantially increased risk of the disease. But multiple studies of women characterized as "alcoholic" have never documented that these women are at an increased risk of breast cancer. So a strong link between alcohol and breast cancer is less likely (although competing health risks and earlier death rates for such women could mask any effect that might be present).

But the most important fact left out of Friday's stories was this: It has been demonstrated beyond doubt that taking the B-vitamin folic acid (about twice the usual recommended dose) literally wipes out whatever small risk of breast cancer alcohol consumption might pose.
This protective effect of folic acid is well known in the medical literature - but apparently is a well-hidden fact, as it appeared nowhere in the recent headlines about breast cancer and alcohol.

One of the two "bibles" of cancer epidemiology, Schottenfeld and Fraumeni's "Cancer Epidemiology and Prevention," says "high intake of folic acid and high plasma folate levels appear to mitigate completely [emphasis added] the excess risk of breast cancer associated with alcohol intake." The other bible, "The Textbook of Cancer Epidemiology," concurs.
Bottom line: Ladies, Don't panic. If you drink, do so in moderation (and recall that for older women, alcohol conveys significant cardiovascular benefits). And, to ease your mind, take a folic-acid supplement.

Finally, a memo to the media: Please temper health scares with a full helping of facts, not just fears.


Reference: Dr. Elizabeth Whelan is president of the American Council on Science and Health (ACSH.org, HealthFactsAndFears.com). This piece first appeared in the New York Post (10/01/07).

Alcohol Abuse: The Legal Considerations

Drinking and driving can result in injury, permanent disability and possibly the death of yourself, your passenger(s) and innocent by-standards. Because of this, a designated driver should always be assigned and used to safely return everyone back home. If you decide to drive after drinking any amount of alcohol, you also need to consider the legal ramifications of that decision.

Two quick facts for drivers in the state of Louisiana:

1. You are considered legally intoxicated at a blood alcohol level of .08%


2. Legal drinking age is 21 even though you can enter some bars at 18 years of age.

The folllowing is a list of the likely outcomes associated with receiving a DWI in the state of Louisiana:

DWI First Offense (Misdemeanor)

i. Fine: $300 - $1000 (plus court costs)
ii. Jail: 10 days to 6 months (but can be suspended)
iii. Community Service: 32 hours
iv. Substance Abuse Eval & Driver Improvement School Required
v. If BAC over .15: Minimum 48 hours jail
vi. License Suspension: 90 days

Second Offense (Misdemeanor)

i. Fine: $750 - $1000 (plus court costs)
ii. Jail: 30 days to 6 months ( all but 48 hours can be suspended)
iii. Community Service: 240 hours
iv. Substance Abuse Eval and Driver Improvement School Required
v. BAC .15 or more: Min. 96 hours in jail
vi. License Suspension: 1 year

Third Offense (Felony)

i. Fine: mandatory $2000
ii. Jail: 1 to 5 years (all but 6 months can be suspended)
iii. Substance Abuse Eval and Driver Improvement School
iv. Vehicle: mandatory seizure and sale of vehicle being operated
v. License Suspension: 2 years

Fourth Offense (Felony)

i. Fine: Mandatory $5000
ii. Jail: 10 to 30 years (all but 2 years can be suspended)
iii. Vehicle: mandatory seizure and sale
iv. License Suspension: 2 years

Alcohol's Effect on the Student Athlete's Performance

Alcohol is often seen as less serious. However, there are a number of more insidious effects and consequences...

• Athletes who consume excessive alcohol after practice or game may subsequently have impairment of athletic skills for as long as 14 hours.
• Reaction time, balance, coordination, strength, power, and speed are just some of the physical capacities that remain compromised the morning after a night of drinking even when the drinking was moderate.
• Drinking alcohol has been found to interfere with the loading of carbohydrates in muscles (muscle glycogen synthesis) during the exercise recovery phase resulting in lower endurance.
• Alcohol is a diuretic and contributes to dehydration problems.
• Alcohol can significantly interfere with adequate sleep:
  i. Staying up late partying
  ii. Interfering with temperature regulation after going to sleep
• Alcohol has been found to lengthen the recovery and rehabilitation time associated with an injury (depletes minerals/vitamins, dehydrates, and interferes with sleep – body has to fend off effects of alcohol rather than spend it’s time mending the injury).
• Alcohol can contribute to weight problems:
  i. High calories (4 carb, 4 protein, 9 fat, 7 alcohol – ea gram)
  ii. Stimulates appetite

Reference: Dr. Erich Duchmann, LSU Team Psychologist

Blood Alcohol Levels: When Is Enough...Enough?

Blood Alcohol Levels and Corresponding Symptoms:

• .02% – Feel moderate effects


• .04% – Begin to feel relaxed, mildly euphoric, sociable, talkative


• .05% – Judgment, attention, control somewhat impaired; driving ability somewhat impaired; sensory-motor & finer motor skills somewhat impaired


• .08% – Legal level for INTOXICATION in many states; definite impairment in coordination & driving skills


• .10% – Legally INTOXICATED in most every state; clear deterioration in reaction time and control


• .12-.15% – Vomiting usually occurs unless long duration of drinking or higher tolerance; drowsiness


• .15% – Same as ½ pint of whiskey circulating in the bloodstream


• .18-.25% – Disorientation, confusion, dizziness, exaggerated emotional states; increased pain threshold, lack of muscular coordination; significant staggering & slurring of speech


• .25-.30% – General inertia, near total loss of motor functions and limited response to stimuli; inability to stand or walk, vomiting, & incontinence; may lose consciousness or stupor


• .30-.50% – Complete unconsciousness, depressed or absent reflexes, low body temp, incontinence, impairment of circulation and respiration


• .45% Blood Alcohol Levels and higher are fatal to nearly everyone

*Death may occur at .37% or higher
*Can metabolize ½ oz of ethanol (1 standard drink) per hour

Reference: Erich Duchmann, LSU Team Psychologist

Alcohol Abuse While at College: What Are The Statistics?

Think before you drink...

• Alcohol is the number one substance abused by teenagers and by all athletes from junior high through the professional ranks.
• Eight young people a day die in alcohol-related car crashes.
• Alcohol kills more teenagers than all other drugs combined; among 15-24 year olds, it is a common factor in accidents, homicides, and suicides.
• Over 30,000 students each year need emergency health care for alcohol overdose.
• One in eight college students report injuries resulting from alcohol use.
• 60% of college women who have acquired sexually transmitted diseases were under the influence of alcohol at the time of intercourse.
• More than 1/3 of binge drinkers report falling behind in schoolwork due to drinking.
• It is estimated that alcohol may be a factor in as many as 40% of all academic problems.
• College students drink an average of 34 gallons of alcohol yearly, and as a group spend $5.5 billion to purchase it (mostly beer); this is more than they spend on books, soda, coffee, juice, and milk combined.

Reference: Dr. Erich Duchmann, LSU Team Psychologist

Alcohol

Alcohol Use and the Effects on Performance?

• Alcohol stimulates the kidneys to produce urine, which could lead to dehydration. Alcohol consumption can lead to a 3% loss of body weight (as fluid loss) within 4 hours of consumption. Dehydration can lead to cramping, even in the absence of heat, increased fatigue, headache and decreases ability to repair damaged muscle tissue.
• According to the American College of Sports Medicine large amounts of alcohol consumption can limit skills that require reaction time, balance, accuracy and hand-eye coordination. It also decreases strength, power, speed, muscular endurance and cardiovascular endurance.
• Its effects on the central nervous system can interfere with sleep patterns and decrease your quality of sleep. Poor sleep can in turn lead to fatigue, impaired ability to recover from injury and an increased risk of injury.

Facts About Alcohol

A drink is considered to be:

• one 12 oz. beer or wine cooler
• one 5 oz. glass of wine
• one 1.5 oz of 80 proof distilled spirits

Remember that your body can only process alcohol at a constant rate of .5 oz per hour, regardless of how many ounces you consume. Acute (sudden and severe) alcohol intoxication results in tremor, anxiety, irritability, nausea and vomiting, decreased mental function, vertigo, coma, and death. Chronic (ongoing) alcoholism harms every organ in the body, particularly the liver, heart, brain, and muscles. Chronic alcohol use causes loss of many nutrients from the body, including thiamine, vitamin B6, and calcium.

It takes up to 48 hours for the body to expel all traces of alcohol from our bodies. One night of drinking can cost you several days of workouts and recovery.

Alcohol: Interactions with Medications

There are more than 150 medications that should not be mixed with alcohol. For example, if you are taking antihistamines for a cold or allergy and drink alcohol, the alcohol will increase the drowsiness that the medicine alone can cause, making driving or operating machinery even more dangerous. If you are taking large doses of the painkiller acetaminophen (Tylenol®) and drinking alcohol, you are risking serious liver damage. Check with your doctor or pharmacist before drinking any amount of alcohol if you are taking any over-the-counter or prescription medicines.