Student-Athlete Nutrition Handbook

Dear Parent/Guardian and Student-Athlete:
In today’s world of competitive secondary school athletics, young men and women place a high physical demand on their bodies. From weight lifting to speed and agility training, they look to gain every possible advantage over their opponents. Throughout the year, they participate in interscholastic practices and games, off-season training, and club team workouts. Yet, despite all this activity, the role of proper nutrition in achieving athletic success is frequently overlooked.

Imagine what would happen to your vehicle if you did not give it the proper fuel, care, and maintenance it required. Eventually, it will stop performing at the level you expect, and ultimately, it will break down. Our bodies necessitate the same attention in order to reach our peak potential in the athletic arena. Unfortunately, too many student-athletes fuel their bodies incorrectly. Fad diets, fast food, candy bars, and greasy snacks do not provide the energy needed to deliver peak performance.

This handbook, which has been compiled from a wide range of resources, is intended to provide basic nutritional guidelines for athletes – young and old. Learning to make intelligent eating decisions will not only give you the edge needed to compete on the playing field, but also provide you with a lifetime of health and wellbeing.

Please be sure to consult a Registered Dietician or your Certified Athletic Trainer before starting any diet. If you have any questions, please feel free to contact me at 610-390-4260 or tdoane@coordinatedhealth.com.
Sincerely, Timothy S. Doane, M.A., ATC
Athletic Training Program Coordinator

Student-Athlete Nutrition Handbook

TABLE OF CONTENTS

Energy and Nutrients 1
Basic Nutrition Guidelines 2
Nutrition Guidelines for Peak Athletic Performance 3
Water 4
Pre-Competition Meals 5
Post-Exercise Nutrition 6
Gaining Weight and Building Muscle 8
Body Composition 10
Sport and Nutritional Supplements 11
References 12
Appendices
What Are Creatine and Antrostenedione? Why Are Athletes Using Them? 14
Creatine and Andro – What Are the Short and Long-Term Risks? 15
Press Release – PIAA Bans Ephedra 17
Press Release – ACSM Urges Young Athletes to Avoid Ephedra 18
Anatomy of MyPyramid 20
MyPyramid Food Intake Patterns 21
Energy and NutrientsCarbohydrates:
o Carbohydrates provide fuel for the body.
o A diet low in carbohydrates will cause fatigue and decreased concentration, resulting in decreased athletic performance.
o Sources include grains, bread, cereal, rice, pasta, fruits, and vegetables.Proteins:
o Proteins are needed for cellular growth and repair, normal enzyme and hormone functions, antibody production, fluid and electrolyte balance, and proper acid/base balance.
o A diet high in protein can be harmful to these processes.
o Sources include meat, poultry, fish/seafood, legumes, dairy products, eggs, seeds, and nuts.Fats:
o Fats provide a source of stored energy, serve as insulation for the body, cushion vital organs, and transport vitamins and fatty acids.
o A diet high in fat will adversely affect body composition, cause sluggishness, and rob muscles of energy needed for athletic performance.
o A low-fat diet is one that consists of 20-25% fats.
o Sources of quality fats include plant-based fats (i.e. olive oil, nuts, seeds) and lean protein-based fats (i.e. lean roast beef, fish/seafood, poultry, eggs).Recommended Distribution of Calories for Peak Performance:
A healthy, well-balanced diet provides all the body needs to function at its peak. Similar to different positions on an athletics team, each nutrient has a purpose. Just as a basketball team would suffer without a point guard, a football team would fail without offensive linemen, and a soccer team would be unsuccessful without defensemen, a diet will fall short if the components are not present in the proper proportion. Variety, moderation, and wholesomeness are three keys to choosing meals and snacks for healthful eating. The following is the recommended distribution of nutrients for achieving peak athletic performance.
o 55-65% Carbohydrates
o 20-25% Fats
o 15-20% Proteins
Basic Nutrition GuidelinesGuidelines to Assist You in Decreasing Body Fat:
o Eat more times per day, but less per meal.
o Be consistent with meal times; keep plenty of variety in food selection.
o Broil, bake, or barbecue all meats.
o Eat more chicken (skinless) and fish.
o Eat lean cuts of meat only.
o Consume low-fat dairy products.
o Eat three to four pieces of fruit daily.
o Eat raw, steamed, or boiled vegetables.
o Reduce the amount of butter or margarine consumed.
o Reduce the amount of red meat consumption.
o Drink eight 8 ounce glasses of water daily.Consuming Complex Carbohydrates:
o Increases energy storage in muscles.
o Increases protein-sparing effect; protein will be used for growth and repair rather than for energy.
o Increases endurance.
o Increases rate of recovery from a practice session.Foods High in Complex Carbohydrates:
o Bread and rolls
o Cereal (good quality, no sugar added)
o Pancakes and waffles
o French toast
o Pasta
o Rice
o Vegetables (potatoes, sweet potatoes, lima beans, peas, corn, etc.)

Nutrition Guidelines for Peak Athletic Performance¸ DO eat three meals per day (when weight gain is desired, there should be an additional two or three snacks). Three meals help maintain muscle tissue, promote the reduction of body fat, and reduce sluggishness and the onset of fatigue.

¸ DO eat breakfast. It is the most important meal of the day. Skipping breakfast will likely cause you to concentrate less effectively in the late morning, work and study less efficiently, feel irritable and short-tempered, or fall short of energy for your afternoon practice/game.

¸ DO increase intake of complex carbohydrates: bread, cereal, pasta, rice, pancakes, waffles, potatoes, sweet potatoes, lima beans, peas, corn, winter squash. This allows for prolonged endurance, increased energy storage in muscles, and a protein-sparing effect for the growth and repair of muscles.

¸ DO increase the consumption of fruits and vegetables. They are high in vitamins, minerals, water content, and are often a good source of carbohydrates.

¸ DO buy lean cuts of meat and trim all excess fat. Eat only moderate portions - the size of your palm is a good rule of thumb. Substitute chicken or poultry for red meat when possible.

DON’T consume a high quantity of foods that are high in fat: red meats, pork products, whole milk, ice cream, cream sauces, butter, or margarine, mayonnaise, salad dressing, oils, fried foods, fast foods. A diet high in fat and low in carbohydrates slows the process of energy storage in the muscle. It can lead to an increase in body fat, a decrease in muscle tissue, chronic exhaustion, irritability, and restlessness.

DON’T skip meals to lose weight. This practice will prevent energy stores in the muscles from being replenished.

DON’T replace meals with refined sugars: candy, cake, cookies, soda. Foods high in refined sugar have a lower vitamin and mineral content and are often high in fat.

DON’T fry foods. You should bake, broil, boil, poach, steam, or barbecue the food instead.

DON’T consume soda, iced tea, hot tea, coffee, or other caffeinated drinks (i.e. Red Bull, Krank’d, etc.). These beverages contain diuretics that can cause dehydration, heat cramps, and heat illness. They will also negatively affect reaction time, hand-eye coordination, accuracy, balance, strength, and endurance.

WaterWater, the most commonly overlooked nutrient, is very critical to athletic performance. Adequate fluid intake before, during, and after exercise is imperative to prevent dehydration. The primary role of water is to hydrate the body for normal metabolic processes. It is important for athletes to maintain normal body temperature during exercise. A two percent loss of body weight through sweating can adversely affect performance. During hot weather, it is even more important to drink plenty of water before, during, and after exercise. Cool water is the best fluid choice. Consuming sport drinks (i.e. Powerade, Gatorade) containing less than six to seven percent carbohydrates during activity may provide benefit only when intense exercise lasts longer than forty-five minutes. Beverages containing greater than eight percent carbohydrates (i.e. fruit juice, fruit drinks, soda) are not recommended during activity, as they will increase emptying time from the stomach, delay fluid absorption from the intestines, and predispose you to dehydration, heat cramps, and heat illness.The following table provides recommendations for adequate fluid consumption:TIME

FLUID CONSUMPTION
Throughout the day
Drink fluids frequently: water, Powerade, Gatorade (avoid soda, iced tea, hot tea, coffee, or other caffienated beverages - they contain diuretics)2 hours before event/exercise
2 _ or more cups15 minutes before event/exercise
2 _ cupsDuring exercise
_ to 1 cup at 10-15 minute interval throughout eventAfter exercise

Replace weight loss with fluids; 16 ounces of fluid (water, Powerade, Gatorade) for every pound of weight lost Pre-Competition MealsPre-competition meals are a vital part of an athlete’s preparation. The meal should consist primarily of carbohydrates while limiting fats and proteins. Carbohydrates can be converted quickly into glycogen, which is used as energy. Fats and protein, on the other hand, usually slow intestinal motility and can take hours to digest. Fat does not provide a rapidly usable source of energy and high levels in the bloodstream can reduce carbohydrate uptake into the muscles.

The pre-game meal should be approximately 4 hours before competition to allow for adequate digestion. Food should be baked or broiled – not fried. Fried foods are high in fat because they soak up the fat from the oil in which they are cooked. The following are sample pre-game meals for breakfast and lunch/dinner.Breakfast:
o French toast
o Potatoes (with no onions)
o Fluffy scrambled eggs
o Toast
o Pastry
o Fruit juice
o Syrup
o Butter/Jam
o Beverage Lunch/Dinner:
o Boneless breast of chicken
o Pasta (i.e. spaghetti, ziti)
o Green vegetables
o Baked potato
o Italian bread
o Butter
o Salad
o Beverage

Post-Exercise NutritionCarbohydrates:
What you eat and drink after practice/competition can affect your recovery rate. This applies to daily training, practices, games, or multiple events throughout a single day. Post-exercise food and drink should be chosen as carefully as you select your pre-competition foods. Exercise depletes muscle glycogen. Therefore, it is important to consume foods high in carbohydrates following activity. Resynthesis of muscle glycogen will help you recover from the previous exercise session and prepare you for the next session. Long-term muscle glycogen depletion may result in fatigue and/or headaches and decreased performance levels. High carbohydrate foods and beverages should be consumed within one to four hours after exercise. The appropriate intake of carbohydrates is 0.5 grams/pound of body weight (1 gram of carbohydrate contains 4 calories) within the first two hours following activity and again during the second two hours after exercise.

Example:
150 pound athlete
150 lb. x .5g carbs/lb = 75g carbohydrates
1g carbohydrate contains 4 calories
4 calories/g x 75g carbs= 300 calories
Therefore, the 150 pound athlete would need to consume 75 grams, or 300 calories, of carbohydrates within the first two hours and again during the second two hours. Quality Recovery Foods:
o Bagel, plain (1 bagel = 200 calories)
o Banana (1 banana = 105 calories)
o Bread, white (1 slice = 60 calories)
o Carrots, cooked from raw (1 cup = 70 calories)
o Corn, cooked from frozen (1 cup = 135 calories)
o Green beans, cooked from frozen (1 cup = 35 calories)
o Orange juice (8 ounces = 110 calories)
o Pizza, cheese (1 slice = 290 calories)
o Potato, baked with skin (1 potato = 220 calories)
o Pretzels, thin twisted (10 pretzels = 240 calories)
o Raisins (_ cup = 218 calories)
o Rice, cooked white (1 cup = 225 calories)
o Saltines (4 crackers = 50 calories)
o Spaghetti, cooked tender (1 cup = 155 calories)
o Vegetable beef soup (8 ounces = 80 calories)

Gaining Weight and Building MuscleThere is much information written on ways to increase lean body weight and build muscle. What really works? What is correct? It becomes very confusing. The purpose of the following guidelines is to help you understand this complex subject.Building Muscle Mass is Influenced by Three Major Factors:
o Genetics – Heredity plays a role, but through hard work and diet, you can increase the size and strength of the muscle fibers you have inherited.
o Exercise – Resistance training can help you build larger and stronger muscles through specificity, overload, and progression.
o Nutrition – In order for your exercise to provide the desired results, your body must be properly fueled.Proper Weight Gain:
Popular opinion is that protein is the most important nutrient in building lean body mass. The fact is that muscles are comprised of only 22% protein and 70% water. Protein requirements are increased when weight gain is desired. However, this increase is relatively small. The primary source of calories for building muscle should be carbohydrates.
The body builds muscle in the same way a house is built on a construction site. In both cases, two components are required – the materials with which the structure is being built, and the manpower needed to build it. In the body, protein is the main building block for enhancing muscle mass. However, if there is no manpower in the form of carbohydrates, the excess protein ingested goes to waste, ultimately being stored in your body as fat.
In order to gain one to two pounds of muscle mass per week, a person must increase their daily caloric intake by 500 to 1000 over what is normally required for body maintenance and athletic activity. Weight gain greater than this may potentially become body fat. The following is the recommended distribution of nutrients for gain lean body mass.
o 50-60% Carbohydrates
o 20-25% Proteins
o 20-25% FatsProtein Requirements for Increasing Lean Body Mass:
The normal daily requirement for protein is 0.36 grams/pound of body weight. For a person who desires to increase body mass, the appropriate intake of proteins is 0.68 grams/pound of body weight (1 gram of protein contains 4 calories).

Example:
150 pound athlete
150 lb. x 0.68g proteins/lb = 102g proteins
1g protein contains 4 calories
4 calories/g x 102g proteins = 408 calories
Therefore, the 150 pound athlete would need to consume 102 grams, or 408 calories, of protein daily to increase muscle mass. This is the total protein that should be consumed daily within the proper distribution of nutrients for proper weight gain (listed previously).Undesired Side Effects of Excessive Protein Ingestion:
o Increased fat storage
o Increased dehydradration
o Gastrointenstinal disturbances (i.e. bloating, cramps, diarrhea)
o Kidney damage
o GoutHow to Gain Weight:
o Assess your current eating habits. Your intake can be determined by a Registered Dietician or you can calculate it on your own with the assistance of your Athletic Trainer.
o Increase the number of calories you consume.
o Substitute non-caloric beverages (i.e. water, diet soda) with beverages containing calories. Suggested choices include 100% fruit juice, skim or low-fat milk, yogurt shakes, and fruit smoothies.
o Substitute low-calorie foods with high-calorie foods.
o Eat more at each meal.
o Eat three meals and several healthy snacks per day.
o Eat a healthy dessert.
o Allow healthy fats into your diet to provide extra calories.
o Eat quality proteins. Suggested choices include lean roast beef, fish/seafood, and poultry.
o Resistance training and exercise - increasing calories without working out will only lead to increased body fat and decreased athletic performance. Body Composition There are commonly misconceptions among student-athletes regarding health body composition. Body fat percentages are not meant to be the defining factor of health.
Women should also be aware that a healthy body composition is also determined by the presence of a normal menstrual cycle. For example, a female who has 17% body fat but no regular cycle would still be considered to have low body fat. Absence of a normal cycle may be caused by caloric deficiency. Caloric deficiency can lead to protein wasting, which will result in a skewed body fat percentage. This is one of the primary triggers of the Female Athlete Triad, which is comprised of energy deficit, amenorrhea, and osteoporosis. If you have any questions or concerns, please consult a Registered Dietician or your Certified Athletic Trainer. Male
o >25% – Very High Fat
o 17-25% – Above Normal Fat
o 10-17% – Average Fat
o 5-10% – Very Low Fat
o 3-5% – Essential Fat
o <3% Body Fat – UnhealthyFemale
o >31% – Very High Fat
o 27-31% – Above Normal Fat
o 17-27% – Average Fat
o 14-17% – Very Low Fat
o 11-14% – Essential Fat
o <11% – Unhealthy
Sport and Nutritional SupplementsSearching for the Edge:
Every year, student-athletes continue to search for the edge in everything they do – from pre workouts, lifting programs, recovery regimens, to sleep enhancement remedies. In an effort to be their best, many student-athletes turn to over-the-counter supplements to help achieve their goal of succeeding on the playing field. Over the years, we have heard the stories of professional athletes such as Matt Gugliotta, C.J. Hunter, Corey Stringer, and Steve Belcher, whose lives were adversely affected, or cut short, as a direct result of taking sport supplements. The question is… do you know everything there is to know about sport and nutritional supplements?The Supplement Business is Big Business:
According to recent literature, approximately 40 percent of Americans take supplements. Advertisements have convinced many young people that they need to supplement their diet, right or wrong! Phrases such as “No Pain, No Gain”, “Bigger is Better”, and “Bigger, Faster, Stronger” have created a huge market for these supplements. Supplement companies offer statements promising to increase muscle mass, to burn fat quicker, to decrease recovery time after workouts, and to prevent muscle cramps and fatigue. The truth, however, is not always what is seems.
There are many anecdotal reports being marketed to the general population by supplement companies on television and in magazines regarding the success of their product. In the scientific community, case evidence does not hold weight against double blind research studies. Many companies will try to make you believe that research has been done. However, in most cases, these studies are conducted by the same individuals trying to sell you the supplement.
Misinformation About Supplements:
Where do most student-athletes get their information regarding supplements? In most cases, it’s from each other. Although there is a lot of information available, not all of it is good information. This can often lead to confusion among those taking these products. The best place to get proper information is from an unbiased source, based upon scientific facts to make intelligent decisions.
There is a lot of misinformation being provided by various sources. These sources include your friends, your mentors, the internet, magazine ads, nutrition stores, and many others. Keep in mind that many of these sources have a vested interest in your decision. The best place to get the information is from the professionals – your Athletic Trainer is your best resource in finding out what you need to know.
Long-Term Risks:
Because the supplement market is relatively young, researchers are still trying to evaluate their long term effect on the body. Most supplements have not yet been studied over an extended period of time. In fact, most studies conducted have only been sixteen weeks in length. Keep in mind that twenty-five to thirty years ago, steroids were thought to be okay. We can see now, only after time, what long term effects have taken place.Safety and Purity:
Safety and purity are major issues that need to be considered in making intelligent decisions about sport supplements. In 1994, federal legislation known as the Dietary Supplement and Education Act was passed, thereby removing dietary and nutritional supplements from FDA control. Since then, manufacturers have been allowed to make claims on their package labels or on ads without proof of safety or efficacy. There are also no regulations that require ingredient labels to accurately represent the contents of their package. Recent studies demonstrated that ninety percent of the supplements tested had contents in it that were not on the label.
ReferencesAdvantage Nutrition
Jennifer M. Doane, MS, RD, LDN, ATC
Coordinated Health Building
2775 Schoenersville Road
Bethlehem, Pennsylvania 18017
610-861-8080 x5140
advantagenutrition@rcn.com American College of Sports Medicine
P.O. Box 1440
Indianapolis, Indiana 46206-1440
www.acsm.orgFood Calorie Chart
www.caloriechart.orgHow to Gain Weight and Build Muscle (Handout)
Coordinated Health
2775 Schoenersville Road
Bethlehem, Pennsylvania 18017
610-861-8080
www.coordinatedhealth.comNational Federation of State High School Associations
P.O. Box 690
Indianapolis, Indiana 46206
www.nfsh.orgNutrition Handbook
Lehigh University Sports Medicine
Taylor Gym #38
641 Taylor Street
Bethlehem, Pennsylvania 18015

Nutritional Supplements and Banned Substances (Educational Video)
Lehigh University Sports Medicine
Taylor Gym #38
641 Taylor Gym
Bethlehem, Pennsylvania 18015Pennsylvania Interscholastic Athletic Association
550 Gettysburg Road
P.O. Box 2008
Mechanicsburg, Pennsylvania 17055-0708
www.piaa.orgSports Nutrition Guidebook: 3rd Edition
Nancy Clark, MS, RD
Champaign, Illinois: Human Kinetics Books
2003The National Center for Drug Free Sports
810 Baltimore
Kansas City, Missouri 64105
www.drugfreesport.com/choicesU.S. Department of Agriculture
1400 Independence Avenue
S.W. Washington, DC 20250
www.usda.gov
www.mypyramid.gov
Appendix A
What Are Creatine and Androstenedione? Why Are Athletes Using Them?
Creatine (cree-ah-ten) is a nitrogen-containing compound found naturally in the body. About 95% of the body's total creatine is found in skeletal muscle. Two-thirds of the muscle's creatine is present in combination with phosphorus. It is this creatine phosphate that plays a critical role in the production of energy required for muscular contraction in short term exercise (when the demand for energy is greater than what can be supplied by aerobic means). The concentration of creatine is higher in fast twitch muscle fibers, which are better suited to forceful, short-term contractions. The energy production in short-term work appears to depend significantly on the amount of creatine in the cell (or fiber). Thus, the more creatine in the cell the greater the amount of more forceful short-term work that can be done. Athletes therefore may supplement their intake of creatine to boost the muscle stores of creatine. This may allow them to do more intense, short-term work, including working longer before fatigue causes cessation of work.
Androstenedione (andro-steen-die-own, sometimes called "andro" for short) is a steroid compound also found naturally in the body. In the body androstenedione is converted to the primary male sex hormone, testosterone, as well as to the primary female sex hormones, estrogens (estradiol and estrone). Plasma testosterone levels are typically more than 10 times higher for the average male than for the average female. Testosterone produces male-like (or androgenic) effects. In addition to facial hair and other masculine traits, testosterone may produce larger muscles through an anabolic effect. On its own, androstenedione has no muscle building effects. However, it can raise the body's testosterone levels for at least a few hours (possibly up to 24 hours). Whether this short-term rise in testosterone levels is sufficient to make any significant difference in muscle size, strength, or speed of contraction is controversial. However, when taken one-half hour to one hour before a workout, it is likely to be sufficient to allow the athlete to train harder and recover more quickly from exercise. An increase in intensity and/or frequency of training could further increase strength.
The primary reason athletes use creatine or androstenedione is to increase overall strength and/or the ability to do repetitive, intense, short-term work. Athletes in sports where strength, sprint speed, or the ability to do repeated and intense bouts of activity are the most likely to use these substances. Some of these sports might include football, hockey, and track and field events like the shot put, discus, javelin, and shorter sprints. Soccer and basketball players may also see benefits to increasing their size, strength, and ability to do repeated, intense, short-term bursts of activity. Wrestlers may desire the increase in strength and ability to do intense, short-term bouts of activity, but not the increase in body mass. There are also some special risks of using these substances when trying to lose weight. Endurance sport athletes would probably benefit little or be hampered by increased body mass or strength. The added body mass could more than offset any increase in intense, short-term efforts. Therefore, wrestlers and those involved in endurance sports would probably be less likely to use creatine. In addition to high school athletes, those athletes involved in powerlifting, bodybuilding, and martial arts may also use these substances.
Author: Unknown
Release Date: 3/31/2004
Source: www.nfhs.org
Appendix BCreatine and Andro – What Are the Short and Long-Term Risks?Creatine’s Short and Long-Term Risks:
If the possible increase in muscle mass from creatine use is due to an increase in water inside muscle cells or fibers, this may cause dehydration to the rest of the body. If dehydration occurs, and athletes are working in conditions of high heat and humidity, heat stroke and possibly death could result. These conditions of high heat and humidity can result from rubber or plastic suits, saunas, or superheated wrestling rooms. These conditions are further exacerbated when athletes, such as wrestlers, are trying to lose weight.
Nausea and stomach upset are short-term risks of creatine use for some athletes. Concerns have been raised about an increased occurrence of muscle cramping, sprains and strains in those using creatine supplements.
Information about the risks of creatine supplementation for more than one year is not available at this time. There appear to be no well-controlled trials of this length. Thus, one of the great risks of creatine supplementation is that the long-term risks are unknown. Also, there is the tendency of athletes to take more than the recommended doses, believing that if the recommended dose is good, more will be even better. Research is not available on larger dosages of creatine.
Concerns have also been raised about possible long-term or permanent suppression of the body's production of creatine in the liver, pancreas, and kidneys. The higher intake of creatine has been shown to suppress the synthesis of creatine by the body.
These and other concerns prompted the NCAA Committee on Competitive Safeguards and Medical Aspects of Sports to recommend funding for research on the "physiological effects of creatine other than performance." Grants have been awarded for one year studies to the University of Kansas, Pennsylvania State University and Georgia Institute of Technology. The studies should be released in August of 1999. Depending on the preliminary results, longer studies may be planned. Stay in touch with the NCAA to obtain the results of these studies. http://www.ncaa.orgAndrostenedione’s Short and Long-Term Risks:
Few controlled studies on androstenedione are available. One recent study, conducted at Iowa State University, shows that the use of 300 milligrams of androstenedione per day over an eight week period lowered the so-called "good" cholesterol which protects against heart disease. The supplement was also found to increase blood serum estrogen, one of the female sex hormones. (June 2. JAMA, 1999; 281:2020-2028c)
The synthesis of androstenedione into estrogens may result in the enhancement of female characteristics in both males and females (such as breast enlargement), as well as other side effects such as an increased risk of heart disease and pancreatic cancer.
The conclusion of these researchers was that "androstenedione supplementation does not increase serum testosterone concentrations or enhance skeletal muscle adaptations to resistance training in normotestosterogenic young men and may result in adverse health consequences." Other researchers have noted that this study was conducted on young men who were not already involved in weight resistance training. The results may be different among conditioned athletes, or at dosages larger than those taken during the study.
Since androstenedione can be synthesized into testosterone, one can probably assume that the short-term and long-term risks are similar to other androgenic-anabolic steroids. Anabolic-androgenic steroid use can affect the liver and the cardiovascular system as well as the reproductive system. Liver function can be damaged, resulting in jaundice, blood-filled cysts, and tumors (including those that are cancerous). Blood cholesterol levels often increase because steroid use changes how sugars and fats are handled. This and increased blood pressure can lead to the early development of heart disease, which can increase the risk of heart attacks and strokes. For males, production of naturally occurring hormones, like testosterone, may be decreased. This may result in shrinking of the testes, low sperm counts, and infertility. Because anabolic-androgenic steroids are derivative of male hormones, female users may take on more male-like characteristics, such as broader backs, wider shoulders, thicker waists, flatter chests, more body and facial hair and deeper voices. The clitoris may enlarge and menstrual cycles may become irregular or stop. Steroids may also affect muscles and other parts of the musculoskeletal system. Tendons and ligaments may not strengthen at the same rate the muscle tissue develops. As a result, these tissues appear to be injured more often among steroid users. Also, for adolescent athletes, steroid use may cause the growth plates in long bones to close faster than usual, which can result in lower height. Oily skin and acne are also common among steroid users. Some users experience dramatic mood swings. Anxiety, irritability, aggressiveness, and impulsiveness may occur.Evaluation by the Food and Drug Administration:
Most nutritional supplements have not been evaluated by the Food and Drug Administration (FDA). Because creatine and androstenedione have been categorized as nutritional supplements, they have also not been closely evaluated. Although the manufacturer of a nutritional supplement must provide sufficient information (in FDA-specified format) about the composition of the product, manufacturers and distributors do not need to register with FDA or get FDA approval. Thus, there can be a difference in the composition of various creatine supplements. Some investigations of supplements have shown that the actual ingredients are not in the amount they claim to be. One investigation found that the actual ingredients in several supplements, including a creatine product, deviated significantly more than 20% from what the product actually claimed. The creatine supplement claimed to contain 6.0 grams per serving. The test revealed 2.25 grams per serving.
Author: Unknown
Release Date: 3/31/2004
Source: www.nfhs.org
Appendix C
Press Release on Ephedra
The PIAA Sports Medicine Committee recommended to the PIAA Board of Directors that EPHEDRA be listed in the Sports Medicine Guidelines section of the PIAA Handbook as a banned substance. The rationale for this recommendation is that research has shown EPHEDRA is a dangerous product and should not be used in any form by adolescent-aged student-athletes.
This recommendation was approved by the PIAA Board of Directors at it's meeting of July 18, 2003. This is effective immediately.