your performance edge: food vs. supplements · potential contamination beef, pork, chicken, fish,...

WHAT YOU NEED TO KNOW 3 The safety, purity, or effectiveness of supplements does not have to be proved, as they do not have to be FDA approved Supplements can contain banned substances not listed on the labels due to contamination or poor manufacturing A student-athlete that tests positive for a banned substance can lose a year of eligibility • • • FOOD FIRST 1,2,3 Whole foods have greater nutritional content than powdered or pilled products Most supplemental ingredients can be adequately ingested by way of a balanced diet Vitamins and minerals are better absorbed through food products • • • 65% of NCAA Student-Athletes do not use dietary supplements. 4 your performance edge: Food vs. Supplements Multivitamin and Mineral Potential toxicity if taken in amounts greater than recommended Meats, poultry, fish, whole grains, vegetables, fruits, beans and peas, nuts, low-fat dairy Caffeine Potential anxiety, irritability, insom- nia, headaches, gastrointestinal (GI) distress Coffee, tea, chocolate Note: Consumed in high quantities, these foods can result in testing positive for a banned substance Creatine GI distress, cramps, potential contamination Meat, poultry, fish Protein and Added Amino Acids Potential contamination Beef, pork, chicken, fish, turkey, beans, lentils, tofu, tempeh, nuts, low-fat dairy, eggs Omega-3 Fatty Acids Potential contamination Fatty fish (salmon), flaxseed oil, walnuts, canola oil SUPPLEMENT RISKS FOOD EQUIVALENT “Understanding Dietary Supplements” -- NCAA Sport Science Institute In some cases, supplementation can benefit athletic performance, but REMEMBER: 1. Always consult a UVA Sports Nutritionist before taking any supplement 2. Supplements should not replace food UVA SPORTS NUTRITIONISTS Randy Bird | [email protected] | 434-243-1148 Kelly Rossi | [email protected] | 434-982-5691 Brooke Pearson | [email protected] | 434-924-8268 1. Buell, J. L., Franks, R., Ransone, J., Powers, M. E., Laquale, K. M., & Carlson-Phillips, A. (2013). National Athletic Trainers' Association Position Statement: Evaluation of Dietary Supplements for Nutrition Performance. Journal of Athletic Training, 48(1), 124-136. Retrieved February 28, 2016. 2. Supplements can't replace benefits of healthy foods. NCAA Sports Science Institute. (2013). Retrieved March 3, 2016. 3. Understanding Dietary Supplements. NCAA Sports Science Institute. Retrieved February 15, 2016. 4. NCAA (2013) National Study of Substance Use Habits of College Student Athletes. Designed by Thrisha Potluri, ‘17 Created by Chris Yankowich, Wrestling ‘16

Upload: others

Post on 07-Aug-2020

0 views

Category:

Documents

0 download

Report

Download

Embed Size (px):

TRANSCRIPT

Page 1: your performance edge: Food vs. Supplements · Potential contamination Beef, pork, chicken, fish, turkey, beans, lentils, tofu, tempeh, nuts, low-fat dairy, eggs Omega-3 Fatty Acids

WHAT YOU NEED TO KNOW3

The safety, purity, or effectiveness of supplements does not have to be proved, as they do not have to be FDA approved

Supplements can contain bannedsubstances not listed on the labels due to contamination or poor manufacturing

A student-athlete that tests positive for a banned substance can lose a year of eligibility•••

FOOD FIRST1,2,3

Whole foods have greater nutritional content than powdered or pilled products

Most supplemental ingredients can be adequately ingested by way of a balanced diet

Vitamins and minerals are better absorbed through food products •••

65% of NCAA Student-Athletes do not use dietary supplements.4

your performance edge:

Food vs. Supplements

Multivitamin and Mineral

Potential toxicity if taken in amounts greater than recommended

Meats, poultry, fish, whole grains, vegetables, fruits, beans and peas, nuts, low-fat dairy

Caffeine Potential anxiety, irritability, insom-nia, headaches, gastrointestinal (GI) distress

Coffee, tea, chocolateNote: Consumed in high quantities, these foods can result in testing positive for a banned substance

Creatine GI distress, cramps, potential contamination

Meat, poultry, fish

Protein and Added Amino Acids

Potential contamination Beef, pork, chicken, fish, turkey, beans, lentils, tofu, tempeh, nuts, low-fat dairy, eggs

Omega-3 Fatty Acids

Potential contamination Fatty fish (salmon), flaxseed oil, walnuts, canola oil

SUPPLEMENT RISKS FOOD EQUIVALENT

“Understanding Dietary Supplements” -- NCAA Sport Science Institute

In some cases, supplementation can benefit athletic performance, but REMEMBER:1. Always consult a UVA Sports Nutritionist before taking any supplement2. Supplements should not replace food

1. Buell, J. L., Franks, R., Ransone, J., Powers, M. E., Laquale, K. M., & Carlson-Phillips, A. (2013). National Athletic Trainers' Association Position Statement: Evaluation of Dietary Supplements for Nutrition Performance. Journal of Athletic Training, 48(1), 124-136. Retrieved February 28, 2016.2. Supplements can't replace benefits of healthy foods. NCAA Sports Science Institute. (2013). Retrieved March 3, 2016.3. Understanding Dietary Supplements. NCAA Sports Science Institute. Retrieved February 15, 2016.4. NCAA (2013) National Study of Substance Use Habits of College Student Athletes.

Created by Chris Yankowich, Wrestling ‘16

Tempeh Tacos Serves 4-6 Ingredients · bell pepper and tempeh and cook for about five minutes, or until the bell pepper has softened and the tempeh is slightly golden brown. 2) Add

Filamentous/solid fermentation Tempeh Tempeh Quorn Quorn Soya sauce Soya sauce Commercial mushrooms Commercial mushrooms Cheese Cheese Penicillin Penicillin

Creating a Healthy Plate · healthy protein source: • Beans • Lentils • Chicken • Peas • Fish • Tofu Fill one-quarter . of your plate with a . healthy grain or starch:

How to make a simple tempeh incubator. For all information regarding, how to make tempeh or purchasing of materials for tempeh/tofu making please visit

Healthy Vegetarianism. What to eat instead of meat! Protein – beans, soy products (tofu), nuts Iron – lentils, whole wheat breads, spinach Calcium

Healthy Catering Guide · • Eggs. • Unsalted nuts. • Tofu, lentils and falafels. • Avoid processed meats (ham, bacon prosciutto, salami and sausages etc.) • Avoid tinned

December and January Newsletter 2016 - Pabineau First Nation Dec 2016.pdf · beans, greens (kale and spinach), tempeh, tofu and seitan, which can be eaten alone or added to soups,

The Value Initiative Advancing urban value chain development to … · 2018. 4. 11. · • PUPUK Tofu & Tempeh Jakarta, Indonesia. thE VAluE INItIAtIVE ProGrAM IN KENyA ... a strong

Microbial dynamics during barley tempeh fermentation · Microbial dynamics during barley tempeh fermentation. Doctoral dissertation. ISSN 1652-6880, IBSN 91-576-7108-7 Tempeh is a

NUTRITION INTRODUCTION · • Vegetable Product (tofu, soy protein, soy milk, legumes, lentils and nuts) Bad protein choices: • Processed Meats (turkey, ham, chicken, sausages and

Vegan alternatives for dairy, meat and deli products...Soy meat, tofu, seitan and tempeh are the substitutes of first resort. As offerings in stores multiply, consumer expectations