Clean Sport - A Guide to Supplements & Testing

A GUIDE TO: SUPPLEMENTS

WHAT ARE SUPPLEMENTS? “a food, food component, nutrient or non-food compound that is purposefully ingested in addition to an individual’s diet with the aim of achieving a specific health and/or performance benefit” Taken from the 2018 International Olympic Committee (IOC) consensus statement ‘dietary supplements and the high performance athlete’

TYPES OF SUPPLEMENTS SPORTS FOODS. Also referred to as ‘ergogenic aids’, these are supplements designed for athletes to enhance performance

DIETARY SUPPLEMENTS. These are the common supplements you may see in your local supermarket and may be used to address deficiencies.

These include electrolyte tablets, energy gels etc.

Protein Powders These include protein powders, Creatine vitamins (e.g., vitamin D or Pre-Workout vitamin B12), collagen, creatine Vitimins etc.

HERBAL PRODUCTS. Herbal products, extracts and medicines that you may find at your local health food store are also classed as supplements.

Some herbal extracts are prohibited in sport, so always done your research!

WHAT SUPPLEMENTS DO YOU USE? Take a moment to think about what supplements you currently use.

And more importantly, why do you use them?

BEFORE TAKING A SUPPLEMENT ASSESS THE NEED.

ASSESS THE RISK.

ASSESS THE CONSEQUENCES.

Take a food first approach. Can you meet your nutritional needs in your regular diet with some additions or fine tuning?

Supplements risk being contaminated with prohibited substances during the manufacturing process.

Supplements are designed to further enhance a balanced diet, so it’s important to ensure you’re meeting the requirements of your sport through your diet before you consider additional supplementation.

Look out for products that use words like ‘natural’ or ‘plant-based’. This does not mean they are guaranteed to be safe.

Manufacturer’s may use plant names to make a product sound safer, but they may naturally produce chemicals that are prohibited.

Strict Liability: “Strict liability means that you are solely responsible for any banned substance you use, attempt to use, or is found in your system, regardless of how it got there or whether there was any intention to cheat. In anti-doping, not knowing is not an excuse!” - UKAD

Supplements may be useful to address deficiencies, enhance recovery or for convenience when on the go. But it’s important to understand the risks.

Look out for products labelled as ‘high-protein’ e.g. protein puddings, protein smoothies.

Using Informed Sport batch tested products significantly reduces the risk, but it is not a 100% guarantee.

Seek the advice of a registered nutritionist or dietician before adjusting your diet or using any supplements.

Anti-Doping Rule Violation (ADRV) presence of a prohibited subtsance in an athletes sample can result in a 4 year ban.

THE PROHIBITED LIST The List of Prohibited Substances and Methods (The List) indicates what substances and methods are prohibited in sport and when.

The List is updated annually and released in October before coming into action on 1st January.

It is vital that athletes familiarize themselves with the updated list each year.

Visit: https://www.wada-ama.org/en/prohibited-list

Note: If a Substance or Method is not defined in the list, please verify with your Anti-Doping Organization.

INFORMED SPORT Informed Sport is a risk minimisation scheme. Their website lists all of the products that have been batch tested for prohibited substances along with their batch numbers.

Products bearing the Informed Sport logo have been batch tested.

However, it is still important to check and keep a record of batch numbers!

“1 in 10 supplements could be contaminated with banned substances”

CHECKING YOUR SUPPLEMENTS

Head to the Informed Sport website enter the brand/name of your product in the searchbar

Scroll down on the product page and enter your batch number into the search bar

Search for the batch number on your product (e.g., W208638981)

Check the product name and batch ID match up. Also check the expiration date!

Keep a record of batch numbers. Some brands may send you a certificate too. It’s important to keep all evidence that you are committed to clean sport just in case!

FOOD FIRST It is important to assess the need for any supplements you take.

Can you get the same benefits from making additions to your diet?

Consider whether you have a solid foundation before enhancing your diet with supplements. Consult with a nutritionist or dietician to ensure your baseline diet is providing you with enough fuel to train and recover.

A rich and varied diet can offer many of the same benefits that supplements can, without the added risk (and expense!)

Check out some of the following recipes..

CHOC-OAT ENERGY BALLS MAKES 24

PRE-WORKOUT

HIGH CARB

INGREDIENTS

QUANTITY

NUTRITIONAL INFO

PER 18G SERVING

Oats (rolled) Cocoa Powder Milk (semi-skimed) Honey Dark chocolate chips

200g 15g 125ml 42g 50g

Energy (KJ) Energy (Kcal) Carbohydrate Fat Protein

227KJ 54Kcal 8.1g 1.6g 1.4g

METHOD Place 1/4 cup of oats in food processor or blender; process until finely ground.

Place ground oats, remaining 2 cups oats, cocoa powder and chocolate chips in large bowl; stir to combine.

In small bowl, whisk together milk and honey until well blended. Add to oats mixture; stir to combine completely. Shape into 24 (about 1-inch diameter) balls.

Refrigerate, covered until chilled. Store leftovers in refrigerator, covered.

TRAIL MIX MAKES 10

PRE-WORKOUT ANTIOXIDANTS

INGREDIANT

QUANTITY

NUTRITIONAL INFO

PER 73G SERVING

Almonds Cashew nuts Pistachio nuts Pumpkin seeds Sunflower seeds Dark chocolate (70%) Strawberries (dried) Raisins Popcorn (low fat, low salt)

145g 125g 123g 67g 67g 44g 24g 36g 100g

Energy (KJ) Energy (Kcal) Carbohydrate Fat Protein

1693KJ 408Kcal 18g 30g 14g

METHOD Mix all the ingredients together

DIY SPORTS DRINK MAKES 1

POST-WORKOUT

INGREDIENTS

QUANTITY

NUTRITIONAL INFO

PER 100ml SERVING

Coconut water Salt Sugar, white

250ml 1g 40g

Energy (KJ) Energy (Kcal) Carbohydrate Fat Protein

333KJ 79Kcal 18g 0.5g 0.5g

METHOD

Add all together and mix.

An alternative to sugar could be the addition of a fruit juice like pineapple

DIY CHOCOLATE MILK MAKES 1

POST-WORKOUT

INGREDIENTS

QUANTITY

NUTRITIONAL INFO

PER 100ml SERVING

Milk Cocoa powder Sugar, caster

340ml 15g 10g

Energy (KJ) Energy (Kcal) Carbohydrate Fat Protein

356KJ 85Kcal 7.5g 4.2g 4g

METHOD

Pour the milk into a glass and slowly add cocoa powder while blending with an imersion blender, spoon or small whisk. An immersion blender or small whisk will work because they reduce clumps in the cocoa powder.

Add the sugar and blend/mix well

WHAT IS 100% ME? 100% Me is an education program designed to support athletes in making the right choices when it comes to clean sport.

100% me supports the principle of strict liability, which means that athletes are solely responsible for what is found in their system, regardless of how it got there, or whether there was any intention to cheat.

The 100% Me Clean Sport App is a really useful tool for athletes.

This is a hub of information on everything discussed in these resources and more; supplements, medication, testing, The Prohibited List, whereabouts, ADRVs and more.he team

SUMMARY Assess the need, assess the risk and assess the consequences before considering supplements.

Always consider a food first approach and consult a nutritionist/dietician before adjusting your diet or considering supplements.

Look out for product labels and sneaky marketing. Always check ingredients lists and look out for the Informed Sport logo on anything that is a supplement. If you are unsure, consult a clean sport advisor.

Check batch numbers on informed sport products and keep hold of any batch numbers or certificates!

Use the 100% Me Clean Sport App to stay up-to-date with information

A GUIDE TO: SUPPLEMENTS

A GUIDE TO: TESTING

WHO CAN BE TESTED? “If you are competing at the national or international level, you are subject to doping control and can be tested anytime or anywhere.”

World Anti-Doping Agency (WADA)

You cannot avoid, refuse or fail to provide a sample.

This is one of the 11 anti-doping rule violations (ADRV) and can result in a sanction of up to four years.

THE TESTING PROCESS Step 1: Notification You will be notified by a Doping Control Officer (DCO) or Chaperone that you have been selected for doping control (testing).

Step 3: Choosing sample collection vessel You will be offered a selection of sample collection vessels. You must pick one, empty the contents, check everything is present (there is a checklist) and free from damage/tampering.

Step 2: Report to the Doping Control Station You must report to the doping control station immediately (this may be delayed, see Your Rights section). You must bring photo ID.

Step 4: Providing a sample You must provide a urine sample of at least 90ml. The DCO or chaperone must be present for this. You may request water, however, be mindful that your sample cannot be too dilute.

Step 5: Splitting/Sealing of the sample You must split your sample evenly into bottles A and B in the testing kit. You must then seal each sample and check it cannot be opened.

Step 6: Completing the Doping Control Form You will complete the form with the DCO. You will be asked to provide personal information and declare any substances or methods you have used (e.g., any medication). You must check the form to ensure the information is correct and the number code on your form matches up with the code on your testing kit. You will receive a copy of this form, keep it safe!

Your sample will now be sent to the laboratory for testing, no news is good news!

YOUR RIGHTS You have the right to bring a representative with you during the testing process. Athletes with an impairment may be allowed assistance from their representative e.g. splitting the sample, reading/completing the form.

You have the right to delay a test for valid reasons e.g., media responsibilities, medal ceremony. A chaperone must remain with you at all times.

You have the right to request a second test (of the B sample) if your test returns a positive result.

You have the right to appeal e.g. if you can prove a substance was taken out of competition and not for enhanced performance (unless it is prohibited at all times).

For more information on your rights, see the WADA Anti-Doping Rights Act

WHEREABOUTS You will be notified via email if you are included in a registered testing pool.

This will require you to submit your whereabouts in order to be tested at any time in or out of competition.

Submitting your whereabouts involves logging all overnight accommodation, regular activities (training, work, university) and competitions as well as providing a 60-minute time slot each day during which you can be tested.

Failing to provide accurate or sufficient whereabouts is an anti-doping rule violation (ADRV). When repeated, this can result in a sanction.

For more information about whereabouts and how to log yours using ADAMS, visit: https://ita.sport/ita-tutorials-adams/

WHAT IS 100% ME? 100% Me is an education program designed to support athletes in making the right choices when it comes to clean sport.

100% me supports the principle of strict liability, which means that athletes are solely responsible for what is found in their system, regardless of how it got there, or whether there was any intention to cheat.

The 100% Me Clean Sport App is a really useful tool for athletes.

This is a hub of information on everything discussed in these resources and more; supplements, medication, testing, The Prohibited List, whereabouts, ADRVs and more.he team

SUMMARY You can be tested anytime, anywhere.

You can be sanctioned for avoiding, refusing or failing to produce a sample.

You have a series of rights as an athlete during and after the testing process.

If included in a registered testing pool, you must submit your whereabouts using ADAMS. Use the 100% Me Clen Sport App to stay up-to-date with information.

A GUIDE TO: TESTING