1. A Word on Supplements

2. Firstly a few questions:
How many of you are taking supplements?
Why?
On whose authority?

3. If you feel you should be taking supplements, utilise the following procedure:

4. Make an appointment to see your GP or a medical doctor.
Not your peers
Not your coach
Not your parents
Not your hairdresser
Certainly not the supplement pusher

5. Ask the GP or doctor for a blood test highlighting all deficiencies.
The doctor should ask you a series of questions determining your general state of health.
If you are already aware of a medical condition make the doctor aware of this.

6. Discuss the results of the blood tests with your GP or doctor and parents
If a major medical condition has been diagnosed, advise your school and the coach responsible for your age group
This is vital so that the condition is not aggravated. (I once had a parent casually remark to me that her daughter suffered from a serious heart ailment, at the end of an ergo trial!!!)
It allows for the monitoring of individuals during races by officials and rescue
Confidentiality will be observed.

7. If deficiencies are not present, then do not take any supplements
If deficiencies are identified then... Consult a dietician (Your doctor will be able to recommend one)

8. Assess your current diet with the dietician
Mention that you are taking part in sport that is:
Highly demanding in energy
A strength sport
An endurance sport
Ask the dietician to develop a balanced eating plan that will:
Replace lost nutrients
Provide energy stores for training
Provide energy stores for competition

9. Discuss any deficiencies with the dietician and only if they cannot be replaced by normal diet should you consider supplements.
If prescription is required return to your GP or doctor.
If the deficiency does not warrant a prescription then consider a supplement.
Normal deficiencies prevalent in female athletes are:
Iron deficiency
Calcium deficiency (Normal calcium intake for female athletes should be between 1200 and 1500 milligrams daily)
All athletes should consider boosting their immune system by the consumption of vitamin C supplements – this should be increased during the cold season, camps and just prior to competition (Cal C Vita is a good option here)

10. The dangers of supplements:
Drug Free Sport SA carries a complete list of every known drug and they categorise them into groups dependant on their capacity for the enhancement of particular sporting capabilities. They either:
Have no effect – in which case they are permitted
Increase strength, endurance, speed, reaction or agility – in which case they are banned
Increase sport specific capabilities – in which case they are banned for use in specific sports
Only affect athletic performance during competition – in which case they are banned only during competition.

11. Drug Free Sport SA do not categorise supplements for the following reasons
Manufacturers do not disclose all the contents of supplements
Test samples submitted differ from commercially sold contents
Supplement factories are not subject to the stringent cross contamination preventative measures required in registered pharmaceutical production facilities.
Sniffer dogs at airports react to supplements – arrests have been made of athletes who unwittingly carry traces of illegal drugs in their supplements

12. How can you participate with prescribed medication?
The only way you may participate is if you have a predetermined medical condition (evidenced by supporting documentation from your doctor)

13. What is the procedure?
Determine the medical condition with your doctor
Submit the application to the controlling sporting body (RowSA) via your school, for onward submission to Drug Free Sport SA
It is advisable to contact Drug free Sport directly and confirm they have received your submission – if not, send it to them directly
You will be granted a TUE (Therapeutic Use Exemption) form.
Keep it at home
Bring a copy to regattas
Give a copy to your coach
This is required for each medical condition (asthma is one of the most common)

14. Who may be tested?
All athletes that take part in competition in South Africa may be tested from Under 14’s to Masters over 90.
A contravention of any drug test results in a life-time ban from the sport of rowing

15. Please take the use of supplements seriously!

16. An Example of Required Nutrition
Structure your weekly eating plan as follows:
Sunday to Tuesday should include a protein rich diet
This is important as protein repairs muscle damage and
strengthens fibres for future use
Wednesday to Friday should be more focused on carbohydrate intake
In preparation for competition
Building reserves for racing
Saturday is usually race day and should include sucrose, glucose and fructose.
A good breakfast is important
Bring bananas to regattas
Chicken and a baked potato would be a good meal for Saturday night.
The most important thing you can do is drink a glass of Fat Free milk half an hour after competition or strenuous exercise. It has the following benefits:
It contains protein important for muscle repair
It contains calcium important for bone building (the cream in milk contains no calcium so there is no loss in benefit by drinking fat free milk.)
It replaces fluids
It is less expensive than an energy drink
This is based on current research released by the SA Institute of Sports Medicine