STUDENT-ATHLETE HANDBOOK 2021-22

Home of the Ichabods #GOBODS Did You Know...

How Washburn started? • 1865, the Congregational Church established a college in Topeka, KS named Lincoln Col- lege (after Abraham Lincoln). Due to economic hardships following the Civil War, a fund- raising event took place in New England. A school official was presented $25,000 by Ich- abod Washburn. Who Ichabod Washburn is? • A church deacon known for his support for education for women and championing the aboli- tionist cause. In 1868, the school was renamed Washburn College in gratitude of the donor. What an Ichabod is? • In 1904, the Kaw Yearbook referred to the players as “Sons of Ichabod”. In 1934, Bradbury Thompson created the image of an Ichabod; the man sported the dapper attire of a blue tailcoat and a bow tie, red top hat and shoes, and yellow pants.

WASHBURN The name of Washburn shall never fall, Midst the great and small, she’s the best of all; For her fair name, then, we’ll win the game, And add another victor’s crown So, then, we’ll smash, crash against the line “As in Auld Lang Syne,” crush them down, So cheer now, yes, cheer, cheer, cheer, Just for Washburn and her team!

Words by Frances Storrs Johnston, 1892 Music by Lucy Platt Harshbarger, 1893

1 STUDENT-ATHLETE 2021-22 HANDBOOK This handbook has been prepared to provide you with general information regarding the policies for student-athletes participating in Washburn University’s intercollegiate athlet- ics program. Remember, this is just a guide. More detailed information is available from the Washburn University Student Handbook, the NCAA Division II Manual, the MIAA Rules and Regulations Manual, and athletics administrators and coaches. It is the goal of this handbook to assist you to become familiar with the basic policies and services that will help you meet your academic and athletic goals. In addition, each head coach may provide written team rules and regulations that each student-athlete is asked to sign. If you are in doubt of a rule or regulation, ask first.

“How do you go from where you are to where you wanna be? I think you have to have an en- thusiasm for life. You have to have a dream, a goal. And you have to be willing to work for it.” -Jimmy Valvano

2 #GOBODS TABLE OF CONTENTS

Mission Statement...... 4 Code of Conduct...... 4 NCAA Rules & Policies...... 8 Name, Image, and Likeness (NIL)...... 8 Gambling...... 13 Practice & Playing Seasons...... 13 Transfers...... 14 NCAA Drug Testing...... 15 Academic Policies & Information...... 18 General Academic Eligibility Guidelines...... 18 Academic Dishonesty...... 18 Athletic Grants-in-Aid...... 20 Washburn Policies...... 21 Athletic Training...... 21 Complimentary Tickets...... 23 Equipment...... 24 Athletic Communications...... 24 Student-Athlete Drug Testing...... 26 Weight Room...... 28 Campus Resources...... 30 Mabee Library...... 30 Center for Student Success...... 30 WU Tutoring Center...... 30 Counseling and Career Services...... 30 International Programs ...... 31 Student Health Center ...... 31 Washburn Athletic Department Directory...... 32 Campus Map...... 33 Resource Wheel...... 34 Washburn NIL Policy...... 35 COVID-19 Vaccine Information...... 36 NCAA Drug Policies...... 37 Mental Health Information...... 39 Nutrition Information...... 44

3 STUDENT-ATHLETE 2021-22 HANDBOOK MISSION STATEMENT The mission of the Athletics Department is to provide a supportive learning environment in order to ensure success in athletics and academics. The Athletics Department is committed to excellence, integrity, fairness, good sportsman- ship, and competitiveness. The Athletics Department will provide the leadership, resources and support to ensure all student-athletes receive the finest academic and athletic experience possible. The Athletics Department will act in an ethical and honest manner, dedicated to compli- ance with all Federal, State, NCAA, Conference, and University rules and regulations.

STUDENT-ATHLETE CODE OF CONDUCT The primary purpose of attending a collegiate institution is to acquire an education and to achieve an undergraduate degree. For the student-athlete, education must be primary. Stu- dent-athletes are expected to attend classes and work with their faculty advisors and instructors in making up missed course work and tests due to athletically related travel. Any student-athlete providing false, inaccurate, or altered student records, medical re- cords, and/or credentials can be deemed ineligible for competition, be dismissed from his/her team, and/or forfeit his/her scholarship. Student-athletes are expected to maintain personal living habits which enhance their health. This includes refraining from drugs or alcohol, which may prove to be detrimental to player performance. More specific policies are provided to the student-athlete by individual coaches. The personal integrity of each and every member of the team should be valued and re- spected. Student-athletes should understand and respect the opportunity afforded them as mem- bers of intercollegiate teams and be willing to contribute to maintaining those opportunities for all student-athletes. Student-athletes are expected to strive for excellence. The primary responsibility is to the team before self. Student-athletes should be willing to train and condition according to the needs of the team, as outlined by the coach. Maximum effort is expected from all student-ath- letes in practice and during competition. A high degree of sportsmanship is expected throughout all competitions and practices. Unsportsmanlike conduct, including fighting, taunting, profane and vulgar language, inappropri- ate “celebrations,” and disrespectful behavior toward opponents is not acceptable. The head coach is the lead decision-maker for a team. Student-athletes should be able to accept constructive criticism as fundamental and educational. When ethical questions arise, student-athletes should direct their questions to the head coach in private and follow proper channels to voice their concerns. The student-athlete should keep personal disagreements away from practices and competitions and strive to correct the conflicts. In the spirit of teamwork, student-athletes should strive to communicate with each other. Conflicts should be worked out between student-athletes, and the head coach if necessary. Stu- dent-athletes should be willing to promote positive relations among all student-athletes. Student-athletes are expected to exhibit dignity and pride in representing themselves in

4 #GOBODS public, on social networking sites, on campus, and when competing. Student-athletes are expected to uphold all standards and regulations expected of partici- pants as set forth by coaches and the Athletics Department. If a student-athlete is found to be in violation of University or Departmental policies, the penalty imposed depends on the severity of the offense and may include the following: • Written warning • Suspension from competition • Disciplinary probation • Dismissal from squad • Cancellation or reduction of financial aid • Suspension or expulsion from the University

NCAA DIVISION II In Division II, we believe that a well-conducted intercollegiate athletics program, based on sound educational principles and practices, is a proper part of the educational mission of a university or college and that the educational well-being and academic success of the partici- pating student-athlete is of primary concern. The emphasis for the student-athlete experience in Division II is a comprehensive program of learning and development in a personal setting. There are six core attributes that serve as the foundation of what we stand for in Division II. These attributes include: • Learning: multiple opportunities to broaden knowledge and skills • Balance: emphasis on collective knowledge; integration of skills • Resourcefulness: versatile skill set drawn from broad range of experiences • Sportsmanship: respect for fairness, courtesy; ethical conduct toward others • Passion: enthusiastic dedication and desire in effort • Service: positive societal attitude through contributions to community

Life in the Balance As an ongoing commitment to providing student-athletes with a college experience that balances academics, athletics and social pursuits, Division II has engaged in a “Life in the Bal- ance” initiative that ensures alignment of athletics competition policies with the division’s six core attributes.

5 STUDENT-ATHLETE 2021-22 HANDBOOK

„ Tools to Tell the DII Story What is Division II?

What do you say when people ask you this question? As a Division II member, you know what the division stands for and how your office operates accordingly, but do other constituents on your campus and in your community understand those distinctions? Even if your audiences are familiar with the NCAA and its three-division membership structure, do they know what distinguishes Division II?

Any response to “What is Division II?” should emphasize: „Our commitment to academic success; „Our ability to award athletics scholarships; „Our unparalleled access to NCAA championships; and „Our balanced approach that allows student-athletes to “Make It Yours” — to experience all the campus and surrounding community have to offer.

Need an “elevator speech”? Try this one: “Division II is all about balance. Our students participate in highly competitive athletics, have ample access to NCAA championships and can earn athletics scholarships, but sports participation doesn’t dominate their college experience. The balanced approach in athletics, academics and civic engagement allows Division II student-athletes to focus on their academic pursuits, their grades, their internships, their studies abroad, and whatever else it takes to prepare them for life after graduation.”

Too formal? How about: “Division II gives student-athletes the unique opportunity to compete in the classroom, on the field, in their career, for their causes, and on their terms.”

Need more? See the flip side for additional Division II distinctions.

6 #GOBODS MIAA The Mid-America Intercollegiate Athletics Association, a 14-member conference of NCAA Di- vision II institutions in Missouri, , Nebraska, and Oklahoma, was first organized in 1912 as the Missouri Intercollegiate Athletic Association. The current members are:

#BringYourAGame MIAA Office Kansas City, Missouri Central Missouri Mules and Jennies Warrensburg, Missouri

Central Oklahoma Bronchos Edmond, Oklahoma Nebraska Kearney Northwest Missouri Emporia, Kansas Missouri Western Hays, Kansas Washburn MIAA Office Fort Hays State Central Missouri Jefferson City, Missouri Emporia State Lincoln Joplin, Missouri Newman Missouri Western Griffons Pittsburg State St. Joseph, Missouri Nebraska Kearney Lopers Rogers State Missouri Southern Kearney, Nebraska

Northeastern State RiverHawks Central Oklahoma Northeastern State Tahlequah, Oklahoma Northwest Missouri Bearcats Maryville, Missouri Pittsburg, Kansas Topeka, Kansas Wichita, Kansas Rogers State Hillcats Claremore, Oklahoma MIAA MEMBER MAP Member Universities Associate Members

7 STUDENT-ATHLETE 2021-22 HANDBOOK NCAA RULES & POLICIES NCAA COMPLIANCE All student-athletes, coaches and athletics department staff are expected to abide by all NCAA rules and regulations. Any questions regarding NCAA rules interpretations or potential violations of such rules should be directed to individual coaches and the compliance office.

EXTRA BENEFITS Due to your athletic popularity in the community, you may be offered benefits (such as money, clothing, meals, gifts, transportation) that are not regularly available to other students. You should be aware that accepting an “extra benefit” is against NCAA rules and could cause you to lose eligibility and/or athletic aid. If you have any questions, please first ask your coach or the Compliance Coordinator. Violating NCAA rules will not only have an impact on you as a student-athlete, but also on the Athletics Department and University as well.

NAME, IMAGE, AND LIKENESS (NIL) EFFECTIVE DATE The NCAA has adopted guidance (the “NCAA Rules”) governing student-athletes’ Name, Image, and Likeness (“NIL”) activities as of July 1, 2021. Any agreements involving Name, Im- age, and Likeness entered into prior to July 1, 2021 are not covered under the NCAA or Wash- burn Athletics policies and would be subject to previous NCAA Rules regarding NIL, including mandatory reporting of violations of those Rules. Washburn Athletics and our student-athletes must follow the NCAA Rules and this Wash- burn Athletics policy. Student-athletes, Washburn Athletics staff, or other third parties should consult with Washburn Athletics Compliance regarding the NCAA Rules and this policy prior to engaging in NIL activities that involve Washburn Athletics student-athletes beginning July 1, 2021.

NAME, IMAGE, AND LIKENESS ACTIVITIES Subject to the NCAA rules and this Washburn Athletics policy, Washburn student-athletes may use their NIL in a variety of ways that may include, but is not limited to: • promoting their own business, • promoting or endorsing a corporate entity (e.g., a brand ambassador or social media influ- encer); • conducting camps, lessons or clinics; • making appearances; or • signing autographs. Student-athletes who are unsure of whether a particular activity may fall under this poli- cy should consult with Washburn Athletics Compliance prior to entering any agreement for the activity.

COMPENSATION FOR NIL ACTIVITIES Washburn student-athletes may receive compensation, either in-kind or monetarily, for 8 #GOBODS engaging in NIL activities. Such compensation must be within fair market value. Such compen- sation must be for work actually performed. Washburn student-athletes are allowed to enter into legitimate NIL agreements with rep- resentatives of athletics interest (“boosters”), provided the agreement meets the requirements set forth in the “Restrictions” section, including restrictions against recruiting inducements and “pay-for-play.”

RESTRICTIONS Student-athletes must not use their NIL to promote: • gambling, • alcohol products, • tobacco and/or vaping products, • adult entertainment, • substances banned by the NCAA, or products or services that are illegal.

Furthermore, an agreement is restricted if the agreement: • is without quid pro quo (e.g. compensation provided for work not performed), • is contingent upon enrolling or remaining at a particular institution (recruiting induce- ment) • compensates based on athletic participation or achievement (“pay-for-play”). Athletic performance may enhance a student-athlete’s NIL value, but athletic performance may not be the “consideration” for NIL compensation, • requires the student-athlete to engage in NIL activities during the course of official team activities, which include competitions, practices, and team gatherings and meet- ings, • interferes with the student-athlete’s academic obligations, • extends beyond a student-athlete’s athletic eligibility at Washburn University, or • is in conflict with a provision of a contract entered into by Washburn University, Washburn Athletics, or an affiliated entity. Please refer to “Disclosure of NIL Activi- ties” section for more information on contractual conflicts. Washburn University, Washburn Athletics, or staff members may not compensate or arrange compensation to a current or prospective intercollegiate student-athlete for her or his name, image, or likeness. Neither Washburn University nor Washburn Athletics shall not enter into a contract that prevents a student-athlete from receiving compensation for using the student-athlete’s name, image, likeness rights or athletic reputation for a commercial purpose when the student-athlete is not engaged in official team activities.

DISCLOSURE OF NIL ACTIVITIES The purpose for disclosure requirements is for the Washburn Athletics Compliance Office to monitor compliance with NCAA rules and WU policies. It is not an approval process. A current student-athlete who enters into a contract providing compensation to the stu- dent-athlete for the use of the student athlete’s name, image, likeness rights or athletic repu-

9 STUDENT-ATHLETE 2021-22 HANDBOOK tation shall disclose the contract to Washburn Athletics Compliance by completing the NIL Disclosure Form within five (5) business days of the date of signature of the contract by the student-athlete. Washburn Athletics highly recommends that student-athletes complete the NIL Disclosure Form prior to the start of the NIL activity whenever possible so that Washburn Ath- letics Compliance can ensure the activity does not jeopardize the student-athlete’s eligibility. Transfer student-athletes are required to disclose any contracts entered into prior to en- rolling at Washburn University within fifteen (15) days of matriculation at Washburn University. Disclosures should be made utilizing the NIL Disclosure Form. The NIL Disclosure Form is located at wusports.com/NIL In the event that Washburn University, Washburn Athletics, or an affiliated entity asserts a conflict as described in the “Restrictions” section, that conflict shall be disclosed to the stu- dent-athlete and the student-athlete’s professional representative, if applicable, within 5 business days of receiving the NIL Disclosure Form. If Washburn Athletics Compliance believes review of the full agreement will assist in further investigating the potential conflict, thenWashburn Athletics Compliance shall request a copy of the full agreement at the time of disclosure of the conflict to the student-athlete. The student-athlete or the student-athlete’s professional represen- tative shall then have 5 business days provide a copy of the full written agreement to Washburn Athletics Compliance.

USE OF AGENTS OR PROFESSIONAL SERVICES Washburn student-athletes are encouraged to obtain professional advice to assist them with NIL activities. The use of an agent, as defined by NCAA bylaws, may only be used for NIL activities; student-athletes may NOT enter into agreements for future professional athletics contract negotiations and/or representation. Washburn Athletics Compliance reserves the right to request a copy of the agreement if it believes the agreement creates a conflict as described in the “Restrictions” section. Professional representation on behalf of a student-athlete by an athlete agent or attorney shall only be provided by persons licensed by the state of Kansas or holding certificates of reg- istration as provided by applicable Kansas law, including the Uniform Athlete Agents Act, and who are in compliance with such Kansas law and the Federal Sports Agent Responsibility and Trust Act, 15 U.S.C. § 7801 et seq., established in chapter 104 of title 15 of the United States Code. Washburn Athletics encourages its student-athletes to thoroughly vet any such agents or advisors prior to working with them, as Washburn Athletics will not be responsible for any agreement or contractual obligation, whether with an agent or other third party. The NIL Agent Disclosure Form is located at https://wusports.com/agent Student athletes cannot enter into any such written or oral agreements for Name, Image, and Likeness before July 1, 2021.

USE OF UNIVERSITY INTELLECTUAL PROPERTY Student-athletes may reference their attendance at Washburn University and/or their par- ticipation in athletics while engaging in NIL activities, but student-athletes are NOT permitted to use Washburn’s intellectual property, including its trademarks, logos, or symbols, to either implicitly or expressly endorse a third party or product without the prior written approval. Ap-

10 #GOBODS proval may be conditioned on:

• review of the content of the proposed endorsement of the product or third-party to ensure use is consistent with Washburn University guidelines for use of its logo, trade- marks, and symbols, and/or • compensation to Washburn University for use of its logos, trademarks, or symbols.

Approval will be determined collaboratively by the Washburn Athletics Communications Office and the Washburn University Public Relations Department. Student-athletes may autograph and sell officially licensed memorabilia that includes University marks. Per NCAA rules, student-athletes may not sell products provided by Wash- burn Athletics or awards received for intercollegiate athletic participation while they are a stu- dent-athlete.

FACILITY USE Student-athletes may, subject to availability and subject to the terms of a facility use agreement, use Washburn Athletics’ facilities to conduct camps, clinics, or lessons if the stu- dent-athlete pays the standard facility rental rate. The use of athletic department facilities will require approval in advance. Therefore, student-athletes wishing to use Washburn Athletics’ facilities must arrange for this use by submitting a written scheduling request to the Athletic Director (or designee) AND the Athletics Facilities Manager at least thirty (30) days prior to the event. Facility Use and waiver of liability agreements will be coordinated with University Scheduling. Student-athletes may not use Washburn facilities in such a manner that creates the im- pression – either express or implied - that Washburn expressly or indirectly endorses a third party or product, unless prior written approval is obtained from Washburn University Counsel.

FINANCIAL AID AND TAX IMPLICATIONS Student-athletes should be aware that receiving compensation for NIL activities could have an impact on their financial aid, especially for those receiving Pell Grants or other need- based aid. Washburn Athletics shall not revoke or reduce an athletics grant-in-aid or stipend schol- arship as a result of a student-athlete earning compensation in accordance with name, image, likeness activities, unless otherwise required by federal laws or institutional standards govern- ing need-based awards due to income received. An athletics grant-in-aid award from Washburn Athletics is NOT considered compensa- tion for use of a student-athlete’s name, image, likeness rights. Student-athletes are encouraged to consult with the Washburn University Financial Aid Office to fully understand these potential impacts. Entering into NIL agreements could also present tax implications. Student-athletes should consult with a tax professional regarding these issues.

11 STUDENT-ATHLETE 2021-22 HANDBOOK INTERNATIONAL STUDENT-ATHLETES International student-athletes should discuss how receiving compensation may impact their VISA status with the Washburn University Office of International Programs prior to engag- ing in NIL activities.

PROSPECTIVE STUDENT-ATHLETES While the NCAA’s interim NIL Policy allows prospective student-athletes (“PSAs”) to engage in the same types of NIL opportunities available to current student-athletes without impacting their eligibility, it is imperative for PSAs to contact their state amateur athletic asso- ciations for guidance on NIL activities. Given that rules vary by state, PSAs should consult their state high school athletics association regarding questions pertaining to high school eligibility. Washburn Athletics is not responsible for a PSA’s high school eligibility, and maintaining that eligibility is the sole responsibility of the PSA. NIL opportunities may not be used as a recruiting inducement, as noted in the “Restric- tions” section, and such inducements would impact a PSA’s NCAA eligibility.

RESERVED RIGHTS Washburn Athletics reserves the right to use a student-athlete’s name, image, and like- ness to the extent and in the form determined in the institution’s sole discretion, at any time for its advertising and marketing related to Washburn University’s athletic, academic, promotional and historical interests. Any contractual provision in a contract between a student-athlete and a third-party sponsor or athlete agent in conflict with this provision is null and void.

OTHER APPLICABLE LAWS, POLICIES AND GUIDELINES As of the date of this policy shown, there are no federal or Kansas state laws that ad- dress NIL activities. If any such laws are passed, to the extent such laws would conflict with the language in this policy, those laws would be controlling and it would be the student-athlete’s responsibility to ensure the student-athlete’s agreements for NIL and professional services are in compliance with those laws. If a student-athlete is a resident of a state other than Kansas, the student-athlete should also consult that state’s laws to determine their applicability.

12 #GOBODS GAMBLING Under NCAA rules, student-athletes and Athletics Department staff members are pro- hibited from (1) providing information to individuals involved in organized gambling activities concerning intercollegiate athletics competition; (2) soliciting a bet on any intercollegiate team; or (3) accepting a bet on any gambling activity involving intercollegiate athletics and profes- sional athletics through a bookmaker, parlay card or any other method employed by organized gambling. You must be aware of the consequences gambling and bribery present to the integrity of intercollegiate athletics. Prohibited activities include but are not limited to: • Sports “pools,” including March Madness bracket contests that award a prize and require a fee to participate • Internet gambling on sports events • Fantasy leagues that award a prize and require a fee to participate • Sports wagering using “800” numbers • Exchanging information about your team with ANYONE who gambles. In other words, no information about injuries, new plays, team morale, discipline problems, or anything else.

OUTSIDE COMPETITION/TRYOUTS There are rules governing student-athlete participation in outside competition and tryouts. If you are a player, you will become ineligible for any further intercollegiate com- petition in basketball if you participate in any organized basketball competition except while representing your institution during competition in accordance with the permissible playing season. However, there are no restrictions on participation in outside competition during the summer. If you are a student-athlete in a sport other than basketball, you will become ineligible for intercollegiate competition in your sport if, after enrollment and while you’re a member of your athletics team, you compete on any outside team in any noncollegiate, amateur competi- tion during your sports playing season, including the nonchampionship segment. If you participate in an individual sport (i.e., , tennis), you are permitted to participate in outside competition as long as you only represent yourself in the competition and not your institution. You are not allowed to compete as a member of or receive expenses from an outside team for this competition. You are only allowed to participate in a tryout during the time period outside of your sport’s designated playing season (includes nonchampionship segment).

PRACTICE & PLAYING SEASONS During your respective seasons, you may not participate in countable athletically related activities (e.g. practice, film sessions, competition) for more than four (4) hours per day and twenty (20) hours per week, with one day off per week. When you are out-of-season (during the academic year), you may not participate in countable athletically related activities for more than eight (8) hours per week, and you are required to have two days off per week. Sports with non-championship segments have hour/day off requirements specific to each sport during that

13 STUDENT-ATHLETE 2021-22 HANDBOOK segment. Please consult with compliance for more information.

TRANSFERS If your circumstances and situation at Washburn University change and you are interested in transferring to another institution, please remember a few things. First, you may not commu- nicate with another institution’s coach until you have obtained a written release from the Ath- letic Department or have been added to the NCAA Transfer Portal by Compliance. Entering the Transfer Portal does NOT automatically allow for the use of the One-Time Transfer Exception. This must be granted by the Athletic Director. If the Athletic Director (or designee) does not grant use of the One-Time Transfer Exception, you will be informed in writing within 14 con- secutive calendar days from receipt of your request. If denied, you shall be provided, on request, a hearing conducted by an institutional committee outside of the athletics department to appeal. The hearing shall be conducted within 30 consecutive calendar days of receiving your request for the hearing. Also, please be aware of the NCAA and MIAA transfer rules. Contact Compli- ance with questions.

NCAA General Principle: If you transfer to an NCAA member institution from any collegiate institution, you are required to complete one full academic year of residence at the certifying institution before being eligible to compete for or to receive travel expenses from the member institution, unless you satisfy the applicable transfer requirements or receive an exception or waiver. Notification of Transfer: The Process Notification of Transfer: What Division II Student-Athletes Should Know The transfer process previously known as “permission to contact” has been changed to “notifica- FREQUENTLY ASKED QUESTIONS tion of transfer.” Student-athletes should be aware of the process and implications. Read below for more information. (New Process Effective Aug. 1, 2020.) Q: Who can enter my name into the transfer portal? A: Your school’s compliance administrator, or other authorized athletics administrators.

THE PROCESS: Q: Who do I need to talk to when wanting to transfer with the new legislation? A: A student-athlete always should be communicating with their coach and compliance administrator Benefits of about transferring to another institution. Talk to your coach and/or administrator about your intention Notification of Transfer Q: When can communication start with prospective coaches? to transfer. A: Communication with coaches at other schools can begin after the student-athlete notifies the current school of the intent to transfer and the student-athlete’s name has been entered into the transfer portal. ✓ Gives student-athletes more control over the decision to transfer. Once notification of transfer is Q: What actions can I take before providing my notification to transfer? communicated, compliance will ✓ Prohibits current school from blocking A: Communication with the new school’s office of admissions is permissible. You also can contact other place your name in the transfer a student-athlete from getting athletics student-athletes at the school you are looking to transfer to, provided communication is not at the portal within seven consecutive aid at the receiving school. direction of the coach from that school. calendar days. ✓ Utilizes a transfer portal to identify Q: When I notify my current school that I want to transfer, what can happen to student-athletes who have notified my financial aid? their school of transfer, streamlining After your name enters the A: After notifying your current school of your intent to transfer, your current school may not cancel your the process. transfer portal, you will receive athletics aid during the period of award after you provide written notification of transfer. an email notification, verifying a ✓ Prompts conferences to review their coach’s ability to contact you. own transfer rules. Q: Am I able to receive financial aid at my next school immediately? A: Yes! With the notification of transfer model comes the opportunity to receive financial aid immediately at your new school, provided you depart your current school academically eligible. Determine the school you will RESOURCE LINK Q: Does the notification of transfer model guarantee that I will be immediately attend next. You will have the • Notification of Transfer opportunity to receive financial aid. eligible to compete upon transferring? A: No.Your current school will still be able to deny the use of the one-time transfer exception.

Q: What information will be on the transfer portal? A: The student-athlete’s NCAA ID number, school, sport and email address will be listed on the portal. IMPLICATIONS: In addition, information related to the student-athlete’s past recruitment history, receipt of athletics • Once notification of transfer is provided, your current school has the right to reduce or cancel your financial aid at aid and status as a graduate participant will also be included. After the compliance office submits the end of the academic year. An institution may not cancel your athletics aid during the period of award based on the notification of transfer, the student-athlete’s academic and athletics history will be entered to your written notification of transfer. determine their NCAA eligibility. • After notification, your original schoolis not obligated to let you continue participating with the team. Q: Are there any consequences if I give a notification of transfer and then don’t • Failure to follow the listed steps may result in NCAA violations. transfer? A: NCAA rules do not apply any consequences if a student notifies a school of an impending transfer and then does not transfer. Although, once you have communicated your intention to transfer to your coach and compliance administrator, your coach does not have to invite you back on the team and your YOU decide your future but financial aid or scholarship also may be discontinued for the following year. all options carefully before making any decisions. Created by the student-athletes on the NCAA Division II National SAAC CONSIDER @D2SAAC ncaadii NCAA and Make It Yours are trademarks of the National Collegiate Athletic Association. Summer 2020

14 #GOBODS MIAA Intra-Conference Transfer Rule: If you have been included on a squad list of a member institution and transfer to a second member institution, you shall not be eligible for intercol- legiate competition at the second member institution in the same sport until you have fulfilled a residence requirement of one full academic year at the second member institution. You may receive athletically related aid and practice at the second member institution if otherwise eligi- ble for financial aid and practice. There are a number of situations, however, for which a waiver may be granted.

STUDENT HOST When a prospective student-athlete visits the University on an official visit, you may be asked to serve as the host for that prospect. NCAA rules allow WU to provide you, as the host, with the following to help cover “entertainment costs” associated with the visit: • A maximum of $30 per day to cover all actual costs of entertaining the prospect (and parents or legal guardians), exclusive of the cost of meals and admissions to on-cam- pus athletic events. You may NOT use the money to purchase souvenirs (t-shirts, baseball caps, or other University mementos) for the prospect, nor may you give the money directly to the prospect. An additional $15 per day may be provided to the student host for each additional prospect the host entertains. • Complimentary meals, provided the student host is accompanying the prospect during the prospect’s official visit. • Complimentary admissions to campus athletics events, provided the admissions are used to accompany a prospect to the events during the prospect’s official visit.

NCAA DRUG TESTING The immediate and long-term risks involved with alcohol and drug abuse far outweigh any benefits you may briefly enjoy. By combining athletic activities with alcohol and drug abuse before competing, you are affecting not only yourself but your teammates as well. Therefore, you are required to read and sign a statement indicating that you understand and are willing to comply with the NCAA drug policy. Failure to sign this form will make you ineligi- ble for competition and forfeit your scholarship. Selection for NCAA drug testing is made on a random basis and may occur at any period during the academic year. Also, specific individuals may be tested when reasonable suspicion ex- ists of suspected drug use. If you test positive on an NCAA Drug Test, NCAA sanctions will apply. In addition, all grant-in-aid provided by the Athletics Department will be immediately canceled. Please review the list of banned substances and consult with the head athletics trainer before taking supplements of any sort.

The NCAA bans the following classes of drugs (Examples are listed. NOT A COMPLETE LIST!): • Stimulants • Amphetamine (Adderall); caffeine (guarana); cocaine; dimethylbutylamine (DMBA, AMP); dimethylhexylamine (DMHA, Octodrine); ephedrine; heptaminol; hordenine;

15 STUDENT-ATHLETE 2021-22 HANDBOOK methamphetamine; methylhexanamine (DMAA; Forthane); methylphenidate (Ritalin); “bath salts” (mephedrone); modafinil; octopamine; phenethylamines (PEAs); phenter- mine; synephrine (bitter orange); etc. • exceptions: phenylephrine and pseudoephedrine are not banned • Anabolic Agents • Androstenedione, Boldenone, Clenbuterol, DHCMT (Oral Turinabol), DHEA (7-Keto), Drostanolone, Epitrenbolone, Etiocholanolone, Methandienone, Methasterone, Nan- drolone, Norandrostenedione, Oxandrolone, SARMS [Ligandrol (LGD-4033); Ostarine; RAD140; S-23], Stanozolol, Stenbolone, Testosterone, Trenbolone; etc. • Diuretics and Other Masking Agents • Bumetanide; chlorothiazide; furosemide; hydrochlorothiazide; probenecid; spironolac- tone (canrenone); triameterene; trichlormethiazide; etc. • exceptions: finasteride is not banned. • Narcotics • Buprenorphine; dextromoramide; diamorphine (heroin); fentanyl, and its derivatives; hydrocodone; hydromorphone; methadone; morphine; nicomorphine; oxycodone; oxy- morphone; pentazocine; pethidine • Cannabinoids • Marijuana, Synthetic cannabinoids (Spice; K2; JWH-018; JWH-073), Tetrahydrocan- nabinol (THC). • Peptide Hormones, growth factors, related substances and mimetics • Human growth hormone (hGH); human chorionic gonadotropin (hCG); erythropoietin (EPO); IGF-1 (colostrum); etc. • exceptions: insulin, Synthroid, and Forteo are not banned • Hormone and metabolic modulators (anti-estrogens) • Aromatase Inhibitors [Anastrozole (Arimidex); ATD (androstatrienedione); Formes- tane; Letrozole], Clomiphene (Clomid), Fulvestrant, GW1516 (Cardarine; Endurobol), SERMS [Raloxifene (Evista); Tamoxifen (Nolvadex)]. • Beta-2 Agonists • Bambuterol, Formoterol, Higenamine, Norcoclaurine, Salbutamol, Salmeterol. Note: Any substance chemically related to these classes is also banned. Drugs and Procedures Subject to Restrictions: • Blood Doping • Local Anesthetics (under some conditions) • Manipulation of Urine Samples • Beta-2 Agonists permitted only by prescription and inhalation • Caffeine if concentrations in urine exceed 15 micrograms/ml

NCAA Nutritional/Dietary Supplements Warning: • Before consuming any nutritional/dietary supplement product, review the product and its label with your athletics department staff!

It is your responsibility to check with the athletics staff and with Drug Free Sport before taking any substance!

The Drug Free Sport Axis is the only NCAA authorized service to check medications and supple- ment product labels for NCAA banned substances. Contact AXIS at 816-474-7321 or dfsAXIS. com using the password ncaa2.

16 #GOBODS

Keeping college athletes healthy and safe

Drug Free Sport AXIS is your link to: – Confidential Dietary Supplement Inquries – Medication Database – Sports Nutrition Handouts – Athlete-Centered Recipes – Health and Wellness Resources – NCAA Drug Program Information

Website: dfsaxis.com

Username: NCAA Division I | NCAA Division II | NCAA Division III

Password: ncaa1 | ncaa2 | ncaa3

The NCAA and Drug Free Sport AXIS do not recommend, promote or endorse the use of dietary supplements. AXIS does not interpret NCAA bylaws pertaining to whether a product is permissible for direct distribution to athletes.

Prescription and Over-the-Counter Medications: Report all medications to the sports medicine team and utilize the Drug Free Sport AXIS Prescription & Over-the-Counter Medication Database to check if a medication is banned. See the sports medicine team if a medication is banned; medical exceptions may apply.

Supplement Warning: Athletes are responsible for any substance they put in their body. The use of any dietary supplement is at the athlete’s risk. Dietary supplements may contain banned substances not listed on the label. To help avoid an adverse reaction or positive drug test, please take all supplements to the sports medicine team and submit them to AXIS before taking them.

Drug Free Sport AXIS is the only authoritative third-party reivew of medications and supplements related to NCAA banned drugs.

816.474.7321

17 STUDENT-ATHLETE 2021-22 HANDBOOK ACADEMIC POLICIES AND INFORMATION

GENERAL ACADEMIC ELIGIBILITY GUIDELINES As a student-athlete you are required to meet certain academic criteria in order to remain eligible for competition. You must be enrolled full-time in at least 12 hours per semester. You are allowed to be below 12 hours during the first week of classes in order to drop/add while ad- justing your class schedule but you cannot compete while below 12 hours. However, after the first week of classes a hold will be placed on your account and you will not be allowed to drop/ add until first seeking permission from the Compliance Office. After obtaining permission, you will be required to go to the Registrar to complete the drop/add. As a general rule, you will need to pass 24 credits each academic year (or 12 credits per semester), with no more than six credits earned over the summer. In addition, you must pass nine hours during the semester to be eligible the following semester (summer school, interses- sion, and transfer hours do NOT count towards the 9 hour rule). You must also maintain a cumulative GPA of 2.0 each semester. Once you reach your 5th fulltime semester, you must declare and be accepted in a major. Also, you can only count those credits that count toward your degree. For instance, if you re- ceive a D in a class required for your major, then those credits will not count for NCAA eligibil- ity. Any courses you take that you do not need to graduate will also not count toward the credits for eligibility requirements. Please speak with Compliance about any academic eligibility ques- tions.

ACADEMIC DISHONESTY Washburn University is a community of learning whose effectiveness requires an environ- ment of mutual trust and integrity expected at any institution. As members of this community, students, faculty, and staff members share the responsibility of maintaining this environment. Academic dishonesty violates it. Although not all forms of academic dishonesty are listed here, it can be said, in general, that submitting any work for academic credit that is not one’s own is dishonest. This not only violates the mutual trust between faculty and students but also undermines the validity of the University’s evaluation of students and takes unfair advantage of fellow students. Further, it is the responsibility of any student who observes such dishonest conduct to call it to the attention of a Washburn University faculty member or administrator. Examples of academic dishonesty include, but are not limited to: • Copying from another student. • Copying from a book or class notes during a closed-book exam (unless one has explic- it permission from the instructor). • Submitting materials authorized by or editorially revised by another person, but repre- sented as the student’s own work. • Copying a passage or text directly from a published source without appropriately cit- ing or recognizing the source. • Taking a test or doing an assignment or other academic work for another student. • Tampering with another student’s work. 18 #GOBODS • Securing or supplying in advance a copy of an examination without the knowledge or consent of the instructor. • Colluding with another student or students to engage in an act of academic dishonesty.

Where there is clear indication of such dishonesty, a faculty member or administrator has the responsibility to apply appropriate sanctions. The dean, department chairperson, or desig- nee will use standards and procedures of the school and/or department in which the course is offered to investigate alleged violations. The dean or department chairperson will impose the sanctions. Possible sanctions for a violation of academic integrity include, but are not limit- ed to, disciplinary probation, suspension, and dismissal from the university. You should read Washburn University’s Academic Impropriety Policy, which describes academically unethical behavior in detail. Advisor and Student Responsibilities

The relationship between advisor and student is one of shared responsibility. The role of your advisor is to assist you with educational choices and to help assess your progress toward meeting degree requirements. Ultimately, however, the student is responsible for making sure that all degree requirements are met.

Advisor Responsibilities Student Responsibilities Interpret and provide rationale for Become knowledgeable and follow university policies, regulations, programs, institutional policies, procedures, and procedures. Help student make requirements and deadlines. If you don’t connections between majors and careers. understand, ask questions until you do! Be available to meet with students each Initiate contact with your advisor and be semester. Establish and maintain regular prepared for advising sessions – make a list advising hours. Act as a resource for both of questions or concerns; plan a tentative students and the larger campus course schedule. Take the time to write community. down questions you want to clarify. Get to know your advisees as individuals Get to know yourself. What are your and create an atmosphere of caring and personal interests, abilities, values and professional concern for students. Help goals? Seek out and take advantage of the students connect to each other, campus Washburn student experience. Explore all events, programs, and opportunities. the WTE possibilities. Offer advice on selecting courses and assist Provide your advisor with all the facts, in developing an academic plan consistent keeping him/her informed about changes with student goals. Assist student to in your academic progress, course define and develop realistic goals. selection, educational and career goals. Know how to interpret a degree audit and Know how to run a degree audit and keep help monitor student’s progress. a personal record of your progress towards Encourage timely steps toward a degree. your degree. Be responsive to student needs, and when Follow through with suggestions identified appropriate, inform and refer student to during advising sessions and take action campus services available for acceleration, where appropriate (file the form; make the academic assistance, or other concerns. call; schedule the appointment, etc.) Inform student regarding alternatives, Accept final responsibility for all decisions. limitations, and potential consequences of Keep in mind, “advisors advise; students academic decisions. decide.”

19 STUDENT-ATHLETE 2021-22 HANDBOOK CLASS ATTENDANCE As a student-athlete, it is YOUR responsibility to notify your professors if you will miss class due to a competition. Please do this in advance, as professors are not required to ex- cuse you from class. Most professors are willing to work with you if you have to miss. Co- operate with your professor to develop a plan in order not to fall behind in the classroom. It is your responsibility to get class notes and missed assignments and to turn coursework in on time or before you leave. You are not allowed to miss class in order to attend practice. Academ- ic commitments take precedence over practice activities. If needed, work with your coach to structure a class schedule with as few conflicts as possible.

ATHLETIC GRANTS-IN-AID

GENERAL INFORMATION Athletic grants-in-aid are awarded within the guidelines established in NCAA Bylaw 15. In general terms, a full grant consists of tuition, fees, room, board and books. All athletics scholarships are for one year. The terms and restrictions are set out in the scholarships. Your grant-in-aid may be reduced or cancelled during the period of the award if you become ineligi- ble for competition. Before July 1, you will receive written notification from the Office of -Fi nancial Aid as to whether your athletic aid will be renewed, increased, non-renewed or reduced for the following academic year. If your athletics aid is non-renewed or reduced, you have the right to appeal to the Financial Aid Appeals Committee.

Athletic grants-in-aid do NOT cover Some expenses are not covered and are paid for by the student-athlete. • The cost of educational supplies other than required books, i.e. computer disks, lab coats • Health center fees except for injuries suffered as a result of competition • Telephone bills • Vehicle-registration fee • ID card replacement charges • Cost of treatment for non-athletically related injuries • Library and/or parking fines • Fines for damage to University property, including dorms and apartments • Key deposits or replacements of lost keys, Residence hall room deposit

SCHOLARSHIPS All student-athletes can and should apply for departmental scholarships. The deadlines for each departmental scholarship may vary. Therefore, check with your coach or athletic de- partment staff to make sure your scholarship application is submitted on time.

Outside Scholarships It is your responsibility as a student-athlete to report information to the Compliance Of-

20 #GOBODS fice regarding any outside scholarships that you may be receiving. Certain scholarships may in fact count against your team limits, and you will not be allowed to accept them. If you have any questions, please contact the Compliance Office.

Ichabod Scholarship Fund Formed in 1954, the Ichabod Athletic Fund is the main fundraising support for the Athlet- ics Department. With over 1,500 donors, this fund provides scholarship dollars, improvements for sports programs and fan support for our student-athletes. The fund is managed by a board of directors who work hard to enhance the student athlete experience at Washburn.

WASHBURN POLICIES

ATHLETIC TRAINING The athletic trainers are here for your benefit. Please follow these policies and guide- lines:

• The Athletic Training Room is a co-ed facility; appropriate dress is expected. • The Athletic Training Room is not a lounge. Please make room for others. • Horseplay, cursing or abusive language is not tolerated in the Athletic Training Room. • No tobacco of any kind in the Athletic Training Room. • The team physician is available in the Athletic Training Room for consultation at set times throughout the week (ask your Athletic Training staff) or athletes may seek care from the Student Health Center from 8am to 4:30pm Monday – Friday. Please see the athletic training staff to arrange to see the team physician. • Treatment hours in the Athletic Training Room will be from 9:00 AM until the com- pletion of the day’s practices. • Computers, audio visual, and stereo equipment in the Athletic Training Room is not for student-athlete use. • Student-athletes are not allowed in the Athletic Training Room unless supervised by the Athletic Training Staff. • Please take all personal items with you when you leave. The Athletic Training Staff is not responsible for lost items. • The Student Athletic Trainers are present to assist the certified staff with maintaining your health. They are not your personal assistants or waterboys/girls. Please follow the Golden Rule and treat them with dignity and respect.

INSURANCE, BILLING AND INJURY CLAIMS Washburn University requires all student-athletes to carry primary insurance that covers athletic-related injuries and has a deductible that is no more than $4500. If, at any point during the academic year, a student-athlete’s insurance is dropped or coverage otherwise lapses, the student-athlete is responsible for all medical bills accrued during the period the student-athlete is uninsured. The following procedures MUST be followed relat- 21 STUDENT-ATHLETE 2021-22 HANDBOOK ing to any and all medical bills associated with athletic injury.

Washburn University will only be financially responsible for athletic injuries under the following conditions:

• All new WU student-athletes are required to have a pre-participation physical exam- ination conducted by the Washburn University team physicians. • The University is not responsible for any fees associated with physical exam- ination. • The Athletic Training staff must have a copy of the completed physical form on file before a student-athlete will be allowed to participate in ANY training activity (excluding personal workouts) directly related to his/her association with a Uni- versity athletic team. • Regarding athletic injury or illness, the injury or illness sustained must be directly related to a scheduled Washburn practice or game and/or directly limiting the athlete’s ability to participate. All other incidences of injury or illness will be the student-ath- lete’s responsibility. Injuries occurring outside of athletic participation will not be covered. • Washburn’s financial responsibility is for standard medical care / medically ac- ceptable practices only. Experimental, non-traditional, or elective procedures will not be covered. • Washburn University will not pay for “sports performance” evaluation or train- ing, conditioning or re-conditioning, or personal training. • Washburn University will not pay for preventative knee bracing. Washburn will cover medically necessary, physician prescribed medical equipment and braces directly affecting the student-athlete’s ability to participate. • Washburn University will only cover dental injury related directly to athletic par- ticipation. Dental treatment including preventative cleaning, fillings, root canals, and crowns are not covered. • Washburn University may only cover the cost of physician prescribed medica- tions related to an injury or illness which limits the student-athlete’s ability to participate. • Washburn University will not pay for physical therapy/rehabilitation services outside of Washburn’s Athletic Training services. • If a medical bill is generated, related to an athletic injury, it must first go through the student-athlete’s primary health insurance carried by the student-athlete or their par- ents. The remainder of the bill will be the responsibility of Washburn University. • One of the Washburn Athletic Training Staff must be notified of all injurieswhen the injury occurs to ensure proper documentation and authorizations. Failure to timely report injuries may result in a denial of University coverage. • All Medical appointments for consultation, surgery, diagnostic testing (MRI, x-ray, etc.), or for physical therapy or chiropractic care must be authorized in writing in advance by the Head Athletic Trainer.

22 #GOBODS • Athletic injury coverage will be limited to 1 year following the completion of the student-athlete’s competitive season/eligibility. • Student-athletes must follow all billing and claims policies and procedures during this period for coverage to continue. • Washburn has an affiliation with Stormont Vail for primary care, orthopedic consulta- tion, diagnostic testing, chiropractic care and rehabilitation including physical therapy of athletic injuries. Student-athletes who wish to see a different physician or group outside of Washburn’s approved provider Stormont Vail are fully responsible for any and all expenses associated with that outside physician or group and must sign a form acknowledging this responsibility. • Student-athletes must provide a copy (front & back) of their primary insurance card and authorize release of information to the University. In addition, student-athletes must sign a secondary insurance claim form and all bills must be brought to the Ath- letic Department for payments to be made. Bills should be continually brought to the Athletic Department, even if it has been previously turned in.

If your expectation is for Washburn University to be responsible for the bill you receive, the above guidelines must be followed. The result of not following the above guidelines will result in you becoming responsible for payment in full of all medical bills incurred.

COMPLIMENTARY TICKETS Washburn University may provide four complimentary admissions per home contest to you in the sport in which you participate. This includes the student-athlete who is a partial qual- ifier and practices with the team. Division II regulations state that complimentary tickets shall be distributed only to persons designated by you. Those persons must identify themselves and sign a receipt. You may NOT sell or receive payment for your complimentary admission tickets.

END-OF-SEASON SURVEY After the completion of each season, you will be asked to complete an end-of-season survey that asks about your experience as a student-athlete. All of the information you provide in the survey will remain confidential. This survey is used to help the Athletics Department improve the athletics experience for all Washburn student-athletes.

EQUAL EDUCATIONAL AND EMPLOYMENT OPPORTUNITY Washburn University is committed to a policy of equal educational and employment opportunity without regard to race, color, religion, age, national origin, ancestry, disability, sex, marital or parental status, or sexual orientation/gender identity. Each unit within the University is charged with conducting its practices in conformity with these principles. The procedure for filing complaints of illegal discrimination is found at http://www. washburn.edu/statements-disclosures/equal-opportunity/complaint-procedures.html. Dr. Pamela Foster: 785-670-1509 23 STUDENT-ATHLETE 2021-22 HANDBOOK EQUIPMENT • You are required to sign an equipment issue form indicating assumption of responsi- bility for the items you receive. • You are issued two (2) sets of practice clothing and game uniforms. • Any article(s) of equipment or clothing which is lost, damaged through neglect, and/or modified by you will cause you to assume financial responsibility for the item(s). • You will be assessed the replacement cost of the item(s). • The equipment manager will not issue replacement item(s) unless the broken equip- ment or worn out clothing is returned or the cost of the lost item(s) is paid for. • During the check-in, any losses or damaged equipment or clothing will be determined and you will be notified of the cost of the item(s). Failure to pay for these costs will result in an athletic hold placed on your transcripts and subsequent enrollment.

SEXUAL HARRASSMENT, HARRASSMENT & HAZING POLICY All persons must be allowed to pursue their activities at the University free from sexual harassment and unwelcome sexual advances. Such conduct will not be tolerated. All individu- als must be allowed to pursue activities at the University free from harassment based on color, race, religion, age, national origin, ancestry, disability, sex, marital or parental status, or sexual orientation/gender identity. Responsibility for maintaining a harassment free campus environ- ment rests with all employees and students, and others while on the University campus or in- volved in University-sponsored activities. Complaints of sexual harassment or harassment (as defined above) are to be made to the Equal Opportunity Director, Morgan Hall Suite 200. Phone: 785-670-1509. Complaints must be filed within 180 days of the latest alleged incident. The procedure for filing complaints of sexual harassment/harassment is found at: http://www.washburn.edu/statements-disclosures/ equal-opportunity/how-to-file-a-complaint.html Hazing is any action created intentionally to produce mental or physical discomfort, embarrassment, harassment or ridicule on or off University premises. Consent is not a defense. It will be presumed a forced activity; the willingness of the individual to participate does not qualify as consent.

ATHLETIC COMMUNICATIONS The Washburn Athletic Communications Office acts as liaison between the intercollegiate athletics programs and the media (newspapers, radio, and television). The office and its staff also serve as the Department of Intercollegiate Athletics’ public relations office. All men’s and women’s intercollegiate team information and all requests for student-athlete and coach inter- views must go through the Athletic Communications Office. The University recognizes that the various intercollegiate teams create interest and sup- port and are a great means for media exposure. The Washburn Athletic Communications Office cannot control what is used by the media outlets but can only make the information available. Washburn student-athletes have a responsibility to the university, coaches, and fellow stu- dent-athletes to cooperate with the media whenever possible. Hometown residents and the

24 #GOBODS student body, as well as Washburn fans across the region and in other areas are interested in Ichabod athletics programs. Student-athletes should never agree to a telephone or email interview unless the arrange- ments are coordinated through the Athletic Communications Office. If you receive an interview request, ask that the media representative make arrangements through the Athletic Communi- cations Office. On rare occasions, the general tone of the interview may be such that you feel uncomfortable participating in the interview. Should this occur, notify the Athletic Communica- tions Director.

Hints for Dealing with the Media: • Be sure about the points you want to communicate. • Be sure you understand the question before answering it. Ask for clarification if you don’t understand the question. • Be wary of an “off the record” situation. It is usually not in your best interest to do interviews in this manner, as it may be left open to interpretation as to what is or is not “off the record”. • If possible, try not to be evasive or to answer “no comment” as it raises suspicions. It is better to answer, “I am not familiar enough with that issue to give a fair answer”. • Do not become overly sensitive about a particular question or story. With very few exceptions, reporters who cover Washburn athletics are not out to “get somebody”. • Do not criticize your teammates or your coaches in the media. If you have concerns share them with the persons involved, not the public.

Statistical Information If your parents, guardians, or friends email the Athletic Communications Office with questions about your season or game stats, a reply will not only come to the sender, but to the coach of the team as well as the player. Many sport statistics can be interpreted more than one way. The Athletic Communications Office is the official scorer for all home events and many of the road events as well depending on the sport. On occasion, the official scorer will key a play into the computer which is incorrect.The proper channel for statistics questions will come from the head coach of the sport.

Pre-game Music Policy • Music must be submitted on CD or flash drive for review to the Athletic Communica- tions Office or the Marketing Director at least two weeks prior to the start of the first home game. Music must be accompanied by a play list that includes the title of each track and the artist. Teams should submit a minimum of 75 minutes of music (baseball needs 100 minutes for batting practice purposes). • Playlists delivered to the press boxes or to the Athletic Communications Office on a game day will not be used. • Any track that includes language or subject matter inappropriate for public broadcast- ing in a family environment will be eliminated. Inappropriate subject matter includes (but is not limited to) overt references to sex, violence, drug use, alcohol use, racism,

25 STUDENT-ATHLETE 2021-22 HANDBOOK sexism, homophobia, etc. “Edited” or “clean” tracks are highly recommended, but a “clean” track can still be eliminated due to inappropriate subject matter. The Athletic Communications Director and/or the Athletic Director will make the final determina- tion on any track. WHEN IN DOUBT, THROW IT OUT! • If the Athletic Communications Director eliminates more than two tracks from a play- list, none of the tracks will be used. It will be returned to the team with an explanation of the problems. The team will have ONE more opportunity to submit a new playlist. If the new playlist contains more than two inappropriate tracks the team will lose the privilege of submitting pre-game music for the remainder of the season. • All music will be imported into the music laptop. If possible, all music will be played off of the computer and not off CDs or flashdrives. • Music will NOT necessarily be played in the order submitted. The person designated to play the music has the right to shuffle and rearrange tracks for the sake of variety. • In-game music will be at the discretion of the PA announcer or other person designat- ed to play music.

Important Things to Consider • Pregame music is NOT solely for the enjoyment of the team. It is also to enhance the entertainment experience of those people in attendance. Student-athletes must consid- er the larger audience when selecting their music. No large group of people is going to enjoy 75 straight minutes of hip-hop or heavy metal or country or techno. Strive for VARIETY! • We are not a professional sports franchise which likely has more leeway in what they consider appropriate or not. • Any other special requests should come to the Athletic Communications Director 48- 72 hours before the next game. The AC Director is usually too busy on a game day to accommodate any requests. The Athletic Communications Director goal is to help you, but not all requests may be feasible or appropriate.

STUDENT-ATHLETE ADVISORY COMMITTEE (SAAC) This committee consists of two members from each team plus one alternate and meets once a month. Each team will select its representatives. You must be eligible in your sport to be a member of SAAC. The committee is assembled to provide insight on the student-athlete experience and to offer input on rules, regulations and policies that affect student-athletes’ lives on campus.

STUDENT-ATHLETE DRUG TESTING NCAA Drug Testing: Testing positive on a NCAA drug test will result in NCAA sanctions and the Washburn Athletics Department will immediately cancel all Grant-in-Aid provided by the Athletic Department

26 #GOBODS Methods of Selection for Drug testing Team Testing: All student-athletes who have signed the institutional drug-testing consent form and are listed on the institutional squad list are subject to unannounced random team testing at any time. Reasonable Suspicion Testing: In conformance with the guidelines established by the 1974 Privacy Act, any student- athlete participating in the intercollegiate athletics program may be subject to individ- ualized drug testing based upon reasonable suspicion to believe that the student may be using banned substances.

Postseason/Championship Testing: Any participant or team likely to advance to post-season championship competition may be subject to additional testing by Washburn University prior to, during, or after the post-season championship event.

Re-entry Testing: A student-athlete who has had a previous positive drug test will be required to undergo re-entry drug testing prior to regaining eligibility. The Director of Athletics shall arrange for re-entry testing after the student-athlete has met all the requirements as specified in this policy.

Follow-up Testing Program: A student-athlete who has returned to participation following a positive drug test will be subject to follow-up testing throughout the remainder of his or her athletics eligibility.

***After the first positive drug-test the Student-Athlete will be responsible for payment of all future tests that are required by the Athletics Department.*** Sanctions for Positive Tests: 1st Violation: • Conference with Athletic Director and Head Coach • 15 Hours of Community Service • Pass Re-Entry Drug test • Participate in Follow-Up Drug Testing Program 2nd Violation: • Conference with Athletics Director, Student-Athlete, Head Coach, Athletic Trainer and Compliance Coordinator • 25 Hours of Community Service • Attend 3 drug awareness classes • Immediate suspension from 10% of competition, which includes no traveling • Pass Re-Entry Drug test • Participate in Follow-up Drug Testing Program

27 STUDENT-ATHLETE 2021-22 HANDBOOK 3rd Violation: • Conference with Athletics Director, Student-Athlete, Head Coach, Athletic Trainer and Compliance Coordinator • 50 Hours of Community Service • Attend on campus drug counseling sessions • Immediate suspension from 50% of competition, which includes no traveling • Immediate cancellation of grant-in-aid, if applicable • Pass Re-Entry Drug test • Participate in Follow-up Drug Testing Program 4th Violation: • Immediate cancellation of grant-in-aid • Suspension from Washburn’s athletics programs for remainder of athletic eligibility

Voluntary Disclosure/Safe Harbor • A student-athlete who has engaged in prohibited drug or alcohol use is encouraged to seek assistance from the Athletic Department by voluntarily disclosing their use. • Any student-athlete, who seeks assistance prior to receiving a positive drug test result and/or prior to being notified that he or she has been selected for drug testing, will be deemed not to be in violation of this policy for purposes of determining sanctions. However, the head athletic trainer, in consultation with the team physician, may deter- mine that for health and safety reasons the student-athlete may need to be withheld from partic- ipation in intercollegiate sports pending an evaluation. A student-athlete will not be permitted to enter the Safe Harbor Program fifteen (15) days prior to NCAA or conference postseason com- petition.

TEAM TRAVEL Individual head coaches are responsible for setting standards for team conduct during team trips. You are expected to follow the Student-Athlete Code of Conduct at all times and represent Washburn University with the utmost integrity. Generally, all team members must travel to and from away events with their teammates and must stay with the team at the assigned lodgings. You must complete and Independent Travel Form prior to traveling separate from the team. Please keep in mind that the Athletics Department pays only for transportation, room and board (and occasional entertainment) during team travel. Per NCAA rules and regulations, room service, laundry, phone calls, pay television movies, etc. are incidental charges that must be paid for by the student-athlete.

WEIGHT ROOM • The weight room is for use by current student-athletes. • No student-athlete is allowed to use the training facility without a coach or weight facility staff member present. • Do not prop doors open. • Training facility stereo will be monitored and set by facility staff. No inappropriate

28 #GOBODS music allowed. All music must be approved. NO PERSONAL HEADPHONES. • Leave all personal property in your assigned locker. No MP3 players, phones, book- bags, etc. Washburn Training staff are not responsible for student-athletes’ personal property if lost or stolen. • No NCAA banned substances should be used or consumed by any student-athlete. No NCAA banned substances should be in the Washburn Training Facility. No supple- ments are allowed in the weight room. Consult training staff before using any supple- ment. • All participants must wear Washburn Athletics issued attire. NO cut off sleeve or half shirts allowed. All compression shirts, shorts and pants must be covered by shirt and shorts. No open toed shoes or street clothes allowed. No jewelry. PLEASE CLEAN YOUR SHOES BEFORE YOU ENTER THE FACILITY. If you can afford an extra pair of shoes, dedicate them for the use in the training facility. • Rack all plates, dumbbells, barbells and accessories in their proper places. Do not lean plates against walls or columns. Do not put plates or dumbbells on the uphol- stered equipment. Do not stand on or put your feet on upholstered equipment. • Do not drop the Iron Grip plates, Iron Grip dumbbells, or weight stacks. Bumpers may be dropped on the platforms. Always control the weight when putting it down. • No food, drink or candy allowed in the training facility. Only bottled water in NON- SPILLIBLE containers. Throw away all trash. • When writing down any information about your workout, do not place your paper on the upholstered equipment and write. • Use spotters. Spotters must always have their full attention on the lifter and help with all needs of the lifter. • Use barbell collars to secure the weight. • Use a weight belt when lower back is stressed. • When two or more weights equal one weight, change to the higher plate. Unload bars evenly when you are done. • Enter the weight room mentally and physically ready to train. Directives or instruc- tions from the training staff are to be followed at all times. Failure to comply will re- sult in training facility privileges being revoked. DO NOT SOCIALIZE in the weight room and use appropriate language. • The training facility is not a hallway. DO NOT LET STUDENTS OR STU- DENT-ATHLETES IN TO WALK THROUGH THE FACILITY. • Report any faulty equipment or potential danger. • Report all injuries to training facility staff. • Nothing is to be removed from the training facility.

29 STUDENT-ATHLETE 2021-22 HANDBOOK CAMPUS RESOURCES MABEE LIBRARY Mabee Library is located in the center of campus between Yager Stadium and Henderson Learning Resources Center. Three floors provide a variety of study and research environments. The Library is arranged with service functions on the 2nd floor (the main floor) and study areas on the 1st and 3rd floors. The Circulation and Reserves desks, General Reference, Audiovisual, and the Electronic Classroom are located on the 2nd floor. Open book stacks are on the 3rd floor and open periodical stacks and Microform areas are on the 1st floor. Terminals that access the online catalog and other computerized library resources are located on all floors. Photocopiers are located on the 1st and 2nd floors; the printer is located on the 2nd floor. • Phone: (785) 670-2485 • Hours: http://www.washburn.edu/mabee/banner/lib_hrs.shtml

CENTER FOR STUDENT SUCCESS The Center for Student Success offers many services, including academic advising, test- ing, and the First Year Experience Program. • Location: Mabee Library • Phone: (785) 806-2299 Academic Advising and Testing Services The Office of Academic Advising in the Center for Student Success is dedicated to stu- dent success by providing students with the information they need to make informed education- al plans based on their individual abilities and their educational and personal life goals. • Location: Mabee Library • Phone: (785) 670-1980

WU TUTORING CENTER This program is one of many resources you will find to assist you with your academic en- deavors. It not only provides tutoring services, but also helpful resource links, academic work- shops, and referrals to other campus services. Our mission is to help you succeed as a student. • Location: Mabee Library

COUNSELING AND CAREER SERVICES Counseling Services Washburn counseling services are designed to aid Washburn students in coping more effectively with personal concerns that may affect their academic performance. The primary goal is to assist students in realizing their maximum potential and to assist them toward optimal functioning. Counseling is provided by staff members who are professionally trained and expe- rienced in working with college students. Information discussed between student and counselor is treated in a confidential manner. • Location: Kuehne Hall, Suite 200 • Office Hours: Weekdays 8:00 am-5:00 pm or other times by arrangement • Phone: (785) 670-13100

30 #GOBODS Career Services The mission of the Career Services office is to provide the administration and interpreta- tion of psychological scales which may help students in their choice of majors and career paths. Referrals are made to and from the Office of Career Services. All counseling information is handled confidentially. These services are offered at no charge to the student. • Location: Morgan Hall Room 105 • Phone: (785) 670-1450

INTERNATIONAL PROGRAMS The mission of the Office of International Programs is to aggressively develop and main- tain a level of international competence commensurate with the needs of students and faculty within the university, businesses, and organizations in the community, to promote the value of international awareness. • Location: International House • Phone: (785) 670-1051

STUDENT HEALTH CENTER All Washburn University students are eligible to visit our office free-of-charge for treat- ment of illnesses or injuries. Washburn ID required for each visit. No appointment is neces- sary. (Please note, treatment is not available to spouses or children of students.) • Location: Morgan Hall, Room 140 • Phone: (785) 670-1470 • Office Hours: Monday-Friday, 8:00 a.m.-1 p.m., 2-5:00 p.m. • Provider Hours: Monday-Friday, 8:30 a.m.-1 p.m., 2-4:30 p.m.

31 STUDENT-ATHLETE 2021-22 HANDBOOK WASHBURN ATHLETIC DEPARTMENT DIRECTORY Washburn University Athletics Department Petro Allied Health Center 1700 SW College Topeka, Kan. 66621

All numbers begin with (785) 670-xxxx

LOREN FERRE’ Brittany Lauritsen Matt hutchinson John mullican Jeannette Luedke gene cassell TO BE ANNOUNCED joy smith Director of Athletics Asst. Athletic Director Asst. Athletic Director/ Faculty Athletics Athletic Business and Asst. Athletic Director/ Asst. Athletic Director/ Asst. Communications 1794 Compliance/SWA Developrment Representative Ticketing Manager Communications External Relations Director 1790 1334 2079 2637 1791 1333 1948

Steve ice kyle allen kristan todd ron wessel craig schurig chris herron Davy Phillips Harley Douglas Head Athletic Trainer Asst. Athletic Trainer Asst. Athletic Trainer Head Equipment Manager Head Football Coach Head Coach Head Women’s Soccer Coach Head Baseball Coach 1753 2156 2119 1761 or 1338 1340 1340 1756 1793

RONNIE MCHENRY Brenda Holaday kirby ronning Cameron babb David granato Head Men’s Golf Coach Head Men’s Basketball Coach Head Women’s Basketball Head Coach Head Tennis Coach Head Track and Field Coach Head Cross Country Coach 11764 1355 Coach 1797 1757 2902 1465 1796 WASHBURN ADMINISTRATION Jerry B. Farley President JuliAnn Mazachek Vice President for Academic Affairs Chris Kuwitzky Vice President for Administration and Treasurer Eric Grospitch Vice President for Student Life Richard Liedtke Executive Director of Enrollment Management Pamela Foster Director of Equal Opportunity Molly Pierson Director of Residential Living Kim Sturgeon Interim Director of Student Services David Sollars Dean, School of Business Laura Stephenson Dean, College of Arts and Sciences Pat Munzer Dean, School of Applied Studies Carla Pratt Dean, School of Law Jane Carpenter Dean, School of Nursing

32 #GOBODS

33 STUDENT-ATHLETE 2021-22 HANDBOOK

34 #GOBODS

NAME / IMAGE / LIKENESS Guiding Principles & Priorities What does the NIL Policy Allow? 4 The enrichment of the student athlete experience 4 Individuals to benefit from their NIL 4 Equitable support of student athletes pursuing NIL opportunities 4 Secure professional representation for NIL activities

What does the NIL Policy still prohibit? 4 Pay for Play 4 Agreement without Quid Pro Quo 4 Recruiting Inducements

► Washburn student athletes may earn compensation for engaging in Name, Image, Likeness activities ► Student athletes may use their NIL for conducting camps, lessons or clinics, making appearances, signing autographs, etc. ► Student athletes should consult with Washburn Athletics Compliance prior to entering any agreement for NIL. ► Compensation MUST be within fair market value and MUST be for work actually performed. Compensation without quid pro quo is expressly prohibited by NCAA rules. ► Washburn University and Washburn Athletics may NOT compensate or arrange compensation to a current or prospective student athlete for her or his NIL. ► Compensation may NOT be based on a student athlete’s choice to attend a particular institution. ► Compensation CANNOT be based on a student athlete’s participation or achievement . ► The use of an agent, as defined by NCAA rules, may ONLY be used for NIL activities. ► Student athletes may reference their attendance at Washburn and/or participation in athletics. ► Student athletes are NOT permitted to wear Washburn attire or Washburn’s intellectual property, including trademarks, logos or symbols to endorse a third party or product without written approval from the Washburn Athletic Communication Department. ► Student athletes may autograph and sell officially licensed memorabilia that include University marks. ► Per NCAA rules, student athletes may NOT sell products provided by Washburn Athletics or awards received for intercollegiate participation while they are a student athlete. ► Student athletes CANNOT engage in NIL activities during team activities, competition, practices, team gatherings, etc. ► Student athletes MUST NOT allow NIL activities to interfere with their academic obligations. ► Student athletes may use Washburn Athletics facilities if the student athlete pays the standard facility rental rate and submits a formal schedul- ing request to the Athletics Director and the Athletics Facility Manager at least 30 days prior to the event. ► Student athletes MUST NOT use their NIL to promote gambling, alcohol, tobacco and/or vaping, adult entertainment, substances banned by the NCAA or products or services that are illegal. ► Any contract for NIL CANNOT extend beyond a student athletes athletic eligibility at Washburn University. ► A current student athlete who enters into a contract providing compensation for the use of their NIL rights or athletic reputation shall disclose the contract by completing NIL Disclosure Form within 5 business days of the date of signature of the contract by the student athlete. ► Transfer student athletes are required to disclose any contracts entered into prior to enrolling at Washburn within 15 days of matriculation at Washburn. Disclosures should be made utilizing the NIL Disclosure Form. ► Student athletes need to be aware that receiving compensation for NIL could impact their financial aid. ► An athletes grant-in-aid from Washburn Athletics is NOT considered compensation for their NIL use. ► International student athletes should discuss how receiving compensation may impact their VISA status with the Washburn University Office of International Programs prior to engaging in NIL activities.

35 STUDENT-ATHLETE 2021-22 HANDBOOK ATHLETES AND THE COVID-19 VACCINE

ELIGIBILITY: COVID-19 vaccine eligibility has expanded to include all individu- als in the United States aged 12 years or older. Parents should work with local healthcare providers to schedule appropriately.

VARIANTS: COVID-19 is continuing to spread and mutate over time. Vaccination is crucial in order to stop the consistent spread of all variants of the virus.

SIDE EFFECTS: The vaccines are safe and effective with mild side effects, if any. If you have questions or concerns about potential side effects, talk to your medical professional.

PROTECT THOSE AROUND YOU: Widespread vaccination use among athletes will allow individuals to be better teammates, opponents and uscah.com community members. [email protected] BACK IN THE GAME: As more individuals are fully vaccinated, the slow return to normalcy can begin -- return to competition, more fans in stands and reduced need for testing. Vaccinated individuals

Vaccinated individuals can resume normal activities in accordance with their local laws and COVID-19 VIDEO UPDATE regulations. While infection is rare for a vaccinated individual, anyone with symptoms should be tested for COVID-19 to prevent the potential spread of the disease.

UPDATED 7/20/2021

36

#GOBODS

DRUG POLICIES FOR YOUR HEALTH AND SAFETY

Medical Exceptions

The NCAA recognizes that some banned substances are • For banned substance classes for which a used for legitimate medical purposes. Accordingly, the NCAA medical exception review is permitted (stimulants; beta allows exceptions to be made for those student-athletes with blockers; beta-2 agonists; diuretics; narcotics), pre-approval a documented medical history demonstrating the need for is not required but the institution should maintain documents medical use of a banned substance. Exceptions may be granted from the prescribing physician. If stimulants are prescribed for substances included in the following classes of banned to treat an athlete with ADHD, the ADHD reporting form substances: stimulants (including those used to treat ADHD); beta (available at ncaa.org/drugtesting) must be completed. blockers; beta-2 agonists; diuretics; peptide hormones, growth • In the event that a student-athlete tests positive by the NCAA, factors, related substances and mimetics; anabolic agents; the institution shall be notified of the positive drug test, and at hormone and metabolic modulators; and narcotics. that time, the director of athletics may request an exception by • Pre-approval is required for the use of anabolic agents; submitting required documents to Drug Free Sport™. peptide hormones, growth factors, related substances • Requests for exceptions will be reviewed by members of the and mimetics; and hormone and metabolic modulators. Committee on Competitive Safeguards and Medical Aspects of The institution must submit required documents to the NCAA Sports and reported back to the institution. ([email protected]) before the student-athlete competes while using medications containing these substances. A reporting • NCAA policy does not provide for a medical exception for form is available at ncaa.org/drugtesting. cannabinoids or medical cannabis.

Appeals

The NCAA drug-testing program allows an institution to appeal a positive drug test on behalf of a student-athlete who has tested positive for an NCAA banned substance or who has violated the NCAA drug-testing protocol. • The institution must submit in writing the grounds for the appeal, a written summary describing the institution’s drug- education policy and practices, and a list of all nutritional/dietary supplements the student-athlete has taken if the positive test result is for a banned substance. • At least three members of the NCAA Drug-Test Appeal Subcommittee will oversee appeals. • Appeals are conducted by telephone conference. • The director of athletics or their designee and the student-athlete must be on the appeal call. • The NCAA does not restrict the nature of the appeal, meaning that the NCAA will not restrict access for any reason to an institution that wishes to appeal and has satisfied the appeal procedures. • If the appeal is granted, no further action regarding the student- athlete’s eligibility need be taken. However, if the appeal is not granted, the student-athlete must test negative on an NCAA- administered drug test before returning to competition. In the event that the subcommittee denies the appeal, the provisions of Bylaw 18.4.1.4 (Divisions I and II) or 18.4.1.5 (Division III) will be applicable.

For more information, visit ncaa.org/drugtesting.

37 STUDENT-ATHLETE 2021-22 HANDBOOK

2021-22 NCAA Banned Drug Classes

The NCAA bans the following classes of drugs: Substances and Methods Subject to Restrictions: a. Stimulants a. Blood and gene doping. b. Anabolic agents b. Local anesthetics (under some conditions). c. Alcohol and beta blockers c. Manipulation of urine samples. (banned for rifle only) d. Tampering of urine samples. d. Diuretics and other masking agents e. Beta-2 agonists permitted only by prescription e. Narcotics and inhalation. f. Cannabinoids g. Peptide hormones, growth factors, related substances and There is no complete list of banned substances. mimetics Any substance that is chemically related to h. Hormone and metabolic modulators the class, even if it is not listed as an example, i. Beta-2 agonists is also banned. NOTE: Any substance that is chemically related to these classes is also banned. Examples in each banned substance class can be found at ncaa.org/drugtesting.

Supplements

Before consuming any nutritional/dietary supplement product, review the product with your athletics department staff! There is no list of NCAA-approved supplement products. • Nutritional/dietary supplements, including vitamins and minerals, are not well regulated and may cause a positive drug test result. Check a supplement product label at: • Student-athletes have tested positive and lost their eligibility using nutritional/dietary supplements. • Many nutritional/dietary supplement products are contaminated with banned substances not listed on the label. [Formerly the REC] • Any product containing a nutritional/dietary supplement 816-474-7321 ingredient is taken at your own risk. dfsaxis.com It is your responsibility to check with the appropriate athletics Password ncaa1, ncaa2 or ncaa3 staff before using any substance.

Student-athletes are responsible for anything they ingest.

Commonly abused substances and their impact on athletic performance and eligibility

ALCOHOL: Alcohol is a nervous system depressant. At high ANABOLIC STEROIDS: Anabolic steroids are BANNED dosages, effects include mood swings, impaired judgment and synthetic versions of the male hormone inability to control motor functions. Alcohol can impair an athlete’s testosterone. Anabolic steroid use changes the performance through dehydration, depleting vital nutrients and body’s hormonal balance, exaggerating male sex characteristics, interfering with restful sleep and recovery. and can contribute to increased acne, mood swings, secondary sex characteristic changes and violent behavior. Long-term heavy TOBACCO: Tobacco contains nicotine, a stimulant, and a use has been implicated in organ damage. All anabolic steroids multitude of damaging chemicals. Smoking tobacco damages lung are banned by the NCAA. tissue and reduces lung capacity. Spit tobacco use contributes to soft-tissue inflammation in the mouth and increases the risk of NARCOTICS: Narcotics (pain killers) block BANNED oral cancer. Tobacco use in all forms is prohibited during practice pain and cause sleepiness, and at higher doses and competition by student-athletes and game personnel, and affect breathing, heart rate and blood pressure. may result in ejection from the game. Narcotics are controlled substances banned by the NCAA and should be obtained only from qualified medical personnel through CANNABINOIDS: Cannabinoids include BANNED a prescription. cannabis and cannabidiol (CBD). Cannabis use is linked to anxiety, panic reactions, respiratory STIMULANTS: This group of drugs includes a BANNED damage, short-term memory impairment and a decreased focus wide variety of chemicals, ranging from caffeine on goals and personal achievement. Cannabinoids are banned by and ephedrine to Ritalin and Adderall the NCAA and can result in suspension. (amphetamine). Stimulant misuse can cause anxiety, panic, paranoia and delusions. Stimulant use during exercise can COCAINE: Cocaine is a stimulant that can BANNED contribute to increased body temperature and dehydration. contribute to agitation, elevated heart rate and Stimulants are banned by the NCAA — see “Medical Exceptions” increased blood pressure; toxic levels can result for prescribed drugs. in respiratory failure and heart attack. Cocaine is an illegal substance and is banned by the NCAA.

Need help for substance abuse? Visit samhsa.gov/find-help/treatment.

NCAA and the SSI are trademarks of the National Collegiate Athletic Association. All other licenses or trademarks are property of their respective holders. June 2021

38 #GOBODS

AN INFORMATIONAL RESOURCE FOR STUDENT-ATHLETES, COACHES AND ATHLETICS PERSONNEL

Anxiety Disorders Anxiety disorders are the most common mental health issues in the United States. Data from national surveys show that more than 30 percent of student-athletes have experienced overwhelming anxiety. By understanding that anxiety is common and by addressing it, student-athletes can better manage anxiety and its impact on their health and performance.

Signs and symptoms: EMOTIONAL SYMPTOMS • Feelings of apprehension or dread. SYMPTONS WHAT CAN EVERYONE DO WHAT ATHLETICS •DEPARTMENT Feeling STAFF CAN tense DO or jumpy. • Restlessness or irritability. CAUTION • Anticipating the worst and being watchful for signs of danger. SUICIDE SUICIDE WARNING SIGNS IMMINENT SIGNS OF DANGER PHYSICAL SIGNS • Pounding or racing heart and shortness of breath. • Sweating, tremors and twitches. WHAT SA CAN DO • Headaches, fatigue and insomnia. • Upset stomach, frequent urination and diarrhea. SYMPTONS WHAT CAN EVERYONE DO WHAT ATHLETICS DEPARTMENT STAFF CAN DO What student-athletes What athletics department CAUTION can do: staff can do:

SUICIDE SUICIDE • Recognize signs and symptoms and seekSYMPTONS • Recognize signs and symptoms of anxiety. WARNING SIGNS IMMINENT SIGNS WHAT CAN EVERYONE DO WHAT ATHLETICS DEPARTMENT STAFF CAN DO OF DANGER help from a licensed mental health provider. • Work with campus partners to provide • Actively participate in your treatment and access to licensed mental health providers. CAUTION develop a plan that works for you. • Be mindful of triggers and stressors that • Be mindful of triggers and stressors that can impact a student-athlete’s anxiety.

WHAT SA CAN DO SUICIDE SUICIDE can impact your anxiety. WARNING SIGNS IMMINENT SIGNS OF DANGER • Know your athletic department’s written • Practice daily self-care; this includes mental health referral protocols. getting restful sleep, effectively managing stressful situations and addressing symptoms of anxiety. WHAT SA CAN DO

Content courtesy of NAMI.

RESILENCE | HELP SEEKING | STIGMA FREE

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39 STUDENT-ATHLETE 2021-22 HANDBOOK

AN INFORMATIONAL RESOURCE FOR STUDENT-ATHLETES, COACHES AND ATHLETICS PERSONNEL

Depression Depression is common among people of all ages and all racial, ethnic and socioeconomic backgrounds. Depression is a treatable mental health condition, and early detection and treatment leads to better outcomes.

Signs and symptoms: • Persistent sadness or empty mood.

SYMPTONS • Dramatic changes in sleep, appetite, concentration WHAT CAN EVERYONE DO WHAT ATHLETICS DEPARTMENTand STAFFenergy. CAN DO • Lack of interest in activities. CAUTION • Hopelessness or guilty thoughts. • Physical aches and pains. SUICIDE SUICIDE WARNING SIGNS IMMINENT SIGNS OF DANGER • Suicidal thoughts. SYMPTONS WHAT CAN EVERYONE DO WHAT ATHLETICS DEPARTMENT STAFF CAN DO What student-athletes CAUTION

canWHAT SA CAN do: DO

SUICIDE SUICIDE • Recognize depression symptoms and WARNING SIGNS IMMINENT SIGNS OF DANGER seek help from a licensed mental health provider. • Develop trust and communicate openly with your health care providers. WHAT SA CAN DO • Reach out to a trusted friend, coach or athletics administrator or contact The National Suicide Prevention Lifeline at 800-273-8255. • Practice daily self-care; this includes getting restful sleep, effectively managing stressful situations and addressing symptoms of depression.

What athletics department staff can do: • Recognize signs and symptoms of depression.

SYMPTONS • Know your athletics department’s written mental health WHAT CAN EVERYONE DO WHAT ATHLETICS DEPARTMENT STAFF CAN DO referral protocols. • Work with campus partners to provide access to licensed CAUTION mental health providers.

Content courtesy of NAMI. SUICIDE SUICIDE WARNING SIGNS IMMINENT SIGNS OF DANGER

RESILENCE | HELP SEEKING | STIGMA FREE

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WHAT SA CAN DO 40 #GOBODS

AN INFORMATIONAL RESOURCE FOR STUDENT-ATHLETES, COACHES AND ATHLETICS PERSONNEL

Eating Disorders Some individuals become so preoccupied with food and weight issues that they find it difficult to focus on other aspects of their life. It is important for student- athletes to seek balance in their relationship with food, as this impacts all aspects of physical and mental health. Signs and symptoms: What athletics department • Obsession with food and exercise. staff can do: • Denying self of food to the point • Recognize the signs and symptoms of SYMPTONS SYMPTONS WHAT CAN EVERYONE DO WHAT ATHLETICS WHAT CAN EVERYONE DO WHAT ATHLETICS DEPARTMENTof starvation. STAFF CAN DO DEPARTMENT STAFF CAN DO eating disorders. • Binge eating and purging behaviors. • Partner with campus health care providers CAUTION • Compulsive exercise beyondCAUTION what is good such as sports dieticians, eating disorder for sport performance and health. specialists and licensed mental health

SUICIDE SUICIDE SUICIDE SUICIDE providers to support healthy eating and WARNING SIGNS IMMINENT SIGNS • Social withdrawal. WARNING SIGNS IMMINENT SIGNS OF DANGER OF DANGER the prevention and treatment of • Fear of eating in public. eating disorders. SYMPTONS WHAT CAN EVERYONE DO WHAT ATHLETICS DEPARTMENT STAFF CAN DO What student-athletes What everyone can do: CAUTION WHAT SA CAN DO WHAT SA CAN DO can do: • Learn more about eating disorders at the • Accept yourself. It is important to National Eating Disorder Association, SUICIDE SUICIDE SYMPTONS WARNING SIGNS IMMINENT SIGNS WHAT CAN EVERYONE DO WHAT ATHLETICS OF DANGER understand that the ‘ideal’ body weight of nationaleatingdisorders.orgDEPARTMENT STAFF CAN DO , and at the each individual differs because of variations National Association for Males with Eating Disorders, . in genetic traits and cultural norms. CAUTION namedinc.org

• Find support with others recovering from Content courtesy of NAMI.

WHAT SA CAN DO an eating disorder. SUICIDE SUICIDE WARNING SIGNS IMMINENT SIGNS OF DANGER

WHAT SA CAN DO

RESILENCE | HELP SEEKING | STIGMA FREE

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41 STUDENT-ATHLETE 2021-22 HANDBOOK

Your Words Matter – Say this …

End the Stigma Promote the use of stigma-free language Everyone can play a role: • Use respectful language to talk about mental health conditions. “She has bipolar disorder/She’s • Challenge misconceptions when you see or hear them. living with bipolar disorder.” • See the person, not the condition. AVOID: “She’s bipolar.” • Offer support if you think someone is having trouble. Avoid labels such as: “Person with schizophrenia.” • Challenged • Psycho/psychopath AVOID: “Schizophrenic.” • Crazy • Schizo • Demented • Special • Lunatic • Sufferer/victim “Person with bipolar disorder.” • Normal/not normal • Wacko AVOID: “Manic depressive.”

“People with a mental illness/ mental health condition.” AVOID: The mentally ill.

“Died by suicide.” AVOID: Committed suicide.

Content courtesy of NAMI

NCAA and the SSI are trademarks of the National Collegiate Athletic Association.

42 #GOBODS

AN INFORMATIONAL RESOURCE FOR STUDENT-ATHLETES, COACHES AND ATHLETICS PERSONNEL

Suicide Suicide is the second-leading cause of death among people age 10-24. By eliminating the misunderstanding and stigma that prevent individuals from speaking up and getting support, the incidence of suicide can be reduced. SYMPTONS WHAT CAN EVERYONE DO WHAT ATHLETICS DEPARTMENT STAFF CAN DO Warning signs — any of the behaviors CAUTION below indicate an increased risk Say this … of suicide: SUICIDE SUICIDE WARNING SIGNS IMMINENT SIGNS OF DANGER • Talking, writing or thinking about death. • Impulsive, aggressive or reckless behavior. Promote the use of • Increased alcohol and drug use. stigma-free language

• Social withdrawalWHAT SA CAN DO from friends, family and the community. “Suicide attempt/attempted • Dramatic mood swings. suicide.” SYMPTONS WHAT CAN EVERYONE DO WHAT ATHLETICS DEPARTMENT STAFF CAN DO AVOID: “Failed suicide” or Signs of imminent danger — any of “unsuccessful attempt” CAUTION the behaviors below should prompt immediate interventions: “Died by suicide/suicide SUICIDE SUICIDE WARNING SIGNS IMMINENT SIGNS OF DANGER death.” • Putting affairs in order and giving away possessions. AVOID: “Successful” or • Saying goodbye to friends and family. “completed suicide” • Mood shifts from despair to calm.

• WHATUnexplained SA CAN DO interest in obtaining firearms or controlled substances. “Took their own life.” • Talking about death. AVOID: “Committed suicide” • Self-harming behaviors.

SYMPTONS WHAT CAN EVERYONE DO WHAT ATHLETICS DEPARTMENT STAFF CAN DO “Died as a result of What student-athletes can do: CAUTION self-inflicted injury.” • Call the National Suicide Prevention Lifeline at 800-273-8255. AVOID: Chose to kill him/herself

SUICIDE SUICIDE • Reach out to a trusted friend, coach or athletics administrator. WARNING SIGNS IMMINENT SIGNS OF DANGER “Disclosed.” What athletics department staff can do: AVOID: Threatened • Follow your athletics department’s mental health emergency WHAT SA CAN DO action and management plan. SYMPTONS WHAT CAN EVERYONE DO WHAT ATHLETICS DEPARTMENT STAFF CAN DO • Learn more about postvention guidance by reading A Guide to Response on College Campuses at CAUTION hemha.org/postvention_guide.pdf

SUICIDE SUICIDE Content courtesy of NAMI. WARNING SIGNS IMMINENT SIGNS OF DANGER

RESILENCE | HELP SEEKING | STIGMA FREE

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WHAT SA CAN DO

43 STUDENT-ATHLETE 2021-22 HANDBOOK

SLEEP AND WELLNESS FOR COLLEGIATE ATHLETES

WHY does sleep matter for collegiate athletes?

Athletic performance  Poor sleep Academic performance  Sleep deprivation is associated with delayed response time, fatigue and impairs cognitive performance and is linked to lower GPA. poor decision-making. Mental health  Inadequate sleep increases the Injury risk and recovery  Athletes who are risk for mental health symptoms and disorders, and mental sleep deprived have an elevated risk of musculoskeletal health symptoms and disorders may reduce sleep quality injury and delayed recovery following injuries. and quantity. Are student-athletes getting ENOUGH sleep? Z On average, in-season student-athletes are getting 6.27 hours of Z? sleep nightly1 while 8 hours of sleep are recommended. Z

61% of student-athletes report daytime fatigue at least three or more days in the past week2, while 19% of male and 23% of female student-athletes reported difficulty sleeping at least eight of the past 30 days1.

WHAT are recommendations for restorative sleep?

1. Try to maintain a regular sleep schedule, including on 5. Consumption of excessive food and liquids at night weekends. If this is not possible, establish a bedtime should be avoided, as these may disrupt sleep. routine that can be practiced regularly. 6. Avoid obsessive clock watching. Often, looking at the 2. Seek bright light during the day, especially in the clock at night can increase mental activity and anxiety, and morning, and try to avoid bright and blue light at night. make resuming sleep more difficult. This is especially important later at night, when bright and 7. Individuals who have difficulty falling asleep should blue light can further delay sleep onset. generally avoid naps. However, sleep-deprived 3. The bedroom should be cool (less than 68 degrees), individuals may find that short-duration napping during dark and comfortable. the day may improve performance and functioning. 4. Caffeine (e.g., coffee, energy drinks and certain types 8. Beds should be used for sleep-related activities only. of sodas and teas) should be avoided at least six hours Other activities such as reading and watching TV, especially before bedtime. Nicotine is also a stimulant and should if lying awake and unable to sleep, should be done out of the be avoided. Alcohol may reduce time to fall asleep, but it bed. Those who have difficulty falling asleep should get out can adversely impact sleep quality and should be avoided of bed for a period of time and try again later. This practice close to bedtime. (called stimulus control) is supported by strong evidence that it will help prevent insomnia and improve sleep quality over time. 1 NCAA. NCAA GOALS Study, 2015 [data file]. Indianapolis: IN: NCAA, (2016-01-05).

2 American College Health Association. American College Health Association-National College Health Assessment, Fall 2015, Spring 2016, Fall 2016, Spring 2017, Fall 2017 [data file]. Hanover, MD: American College Health Association [producer and distributor], (2018-11-15).

44 #GOBODS

CAFFEINE AND ATHLETIC PERFORMANCE

PHOTOS BY NCAA PHOTOS AND SHUTTERSTOCK

’ve heard that caffeine can give that THE BASICS extra boost during a workout to improve Caffeine is a central nervous system stimulant. When consumed in moderate amounts of 200-300 milligrams Imy performance, but I know that in per day in the form of food or beverages (equivalent high amounts it can also lead to testing to about two 8-ounce cups of brewed coffee), it is positive for a banned substance. considered socially acceptable and safe. There is evidence to support caffeine’s benefits for both physical and mental performance, but the timing of consuming Is caffeine something I should incorporate caffeine, the form of caffeine, your current caffeine use, into my nutrition plan? Are there certain and the amount consumed must be carefully considered. forms that are better than others? (For information on caffeine’s effects, turn the page.)

Collegiate and Professional Information presented by SPORTS DIETITIANS ASSOCIATION

45 STUDENT-ATHLETE 2021-22 HANDBOOK CONSIDERATIONS FOR CAFFEINE USE FOR PERFORMANCE POTENTIAL BENEFITS • Amount and timing. Consume 2-6 milligrams of caffeine per kilogram of body • Decreased pain and perception of weight (one to three cups of brewed coffee for a 150-pound individual) one fatigue, which allow for training at hour before cardiovascular endurance training or up to 20 minutes of high- higher intensities. intensity training. Performance-enhancing effects may last up to four hours. • Decreased perceived exertion during • Form. The amount of caffeine in energy bars, gels and medications tends submaximal resistance training, to be standardized, while the amount in coffee and tea which can allow athletes to engage can vary considerably. Be sure to read labels and in longer strength training sessions. know how much you are consuming. • Improved performance in endurance • Food first. The perception of having increased and sustained high-intensity training energy from caffeine will not replace the actual or competitions with consecutive energy provided from food. Successful athletic high-intensity bouts lasting longer performance is dependent on a nutrition plan than 90 seconds. that meets your energy and nutrient needs • Increased body coordination, ability through food first. to focus and concentrate and • Usual habits. Those regularly consuming sustain training intensity. 200-300 milligrams of caffeine a day may not notice performance improvements. POTENTIAL RISKS Decreasing caffeine intake or abstaining • Caffeine is a banned substance altogether for seven to 10 days before by the NCAA. A urinary caffeine competition may be necessary to obtain concentration exceeding maximal benefits. 15 micrograms per milliliter • Individual variability. Some individuals (corresponding to ingesting about are simply nonresponders to the 500 milligrams, the equivalent of six effects of caffeine and to eight cups of brewed coffee, two will not experience to three hours before competition) the effects. Be sure results in a positive drug test. to experiment • Energy drinks, pills and “sports before competition performance enhancers” may to know how your contain unlabeled or unclear body will respond. amounts of banned stimulants like synephrine, which, when added to unknown amounts of HOW MUCH CAFFEINE ARE YOU CONSUMING? caffeine, can result in serious health Caffeine-Containing Food Product Amount of Caffeine (mg) consequences, including death. 8 ounces of home-brewed drip coffee 80-100 • More caffeine is not necessarily 8 ounces of instant coffee 65-100 better. Caffeine consumed at very high levels — 6-9 milligrams 2 ounces of espresso (latte, cappuccino, Americano) 100 of caffeine per kilogram of body 8 ounces of decaffeinated coffee 5 weight — can cause gastrointestinal 8 ounces of brewed tea 50 issues, nausea or shaking, as 12 ounces of caffeine-containing soft drinks 35-55 well as “overstimulation” that can 8 ounces of energy drink 80 negatively impact training, sleep and performance. Energy bar with caffeine 50 or 100 1.5 ounces of dark chocolate 30 • Caffeine is an addictive substance when consumed regularly in 2 caplets of Excedrin 130 amounts as low as 100 milligrams 1 caffeine tablet 200 a day (one cup of brewed coffee).

NOTE: Exact amounts may vary Withdrawal symptoms include between product brand and types. Approximately 10 grams, or 80-100 headache, fatigue, depression, 8-ounce cups of coffee, is considered irritability, insomnia, increased or the lethal dose of caffeine. irregular heart rate, and increased blood pressure. • Caffeine consumed without adequate fluids can negatively impact thermal regulation in athletes Written by SCAN/CPSDA Registered Dietitians (RDs). For advice on customizing a nutrition plan, consult an RD who specializes in sports, particularly a Board Certified Specialist in Sports Dietetics (CSSD). Find a qualified RD at www.scandpg.org or www.sportsRD.org. training in hot environments.

46 #GOBODS

A fAct sheet for student-Athletes

Assess Your HYdrAtion stAtus step 1: Match the color of your urine to a color on the chart. step 2: Determine your level of hydration to dehydration. The lower the number, the better the result. step 3: If your urine color matches:

1 • Nos. 1, 2 or 3, you are hydrated. • Nos. 4, 5 or 6, you are mildly to moderately dehydrated. • No. 7 or darker, you are dehydrated. 2 • Athletes should consume water throughout the day. Do not wait until you are thirsty.

3 • To avoid dehydration, consume water and/or sports drinks before, during and after workouts or exercise. Be cautious of “energy drinks.” 4 • In general, 20 ounces of fluid should be replaced for every pound lost during that exercise session. • Certain foods, medicines and vitamins may cause the 5 color of urine to change. If these have been consumed in large amounts, this chart may be unreliable. Report all medicines, vitamins and supplements to your sports 6 medicine staff. • Report any symptoms of heat illness or general medical illness to your sports medicine staff as soon 7 as possible.

8

Reprinted with permission. Armstrong, L.E. (2000). Performing in Extreme Environments, Human Kinetics, Champaign, IL.

References: • Armstrong, L.E., Maresh, C.M., Castellani, J.W., Bergeron, M.F., Kenefick, R.W., LaGasse, K.E., and Riebe, D. (1994). “Urinary Indices of Hydration Status.”, Int. J. Sport Nutr., 4, 265-279. • Armstrong, L.E., Herrera Soto, J.A., Hacker, F.T., Casa, D.J., Kavouras, S.A., Maresh, C.M. (1998). “Urinary indices during dehydration, exercise, and rehydration.” Int. J. Sport Nutr. 8: 345-355.

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47 STUDENT-ATHLETE 2021-22 HANDBOOK

Beat

Intense exercise, hot and humid weather the and dehydration can seriously compromise athlete performance and increase the risk of exertional heat injury. Report problems heat to medical staff immediately.

Protect Yourself and Your teammates:

Know the Signs √ Muscle cramping √ Vomiting √ Decreased performance √ Irritability √ Unsteadiness √ Pale or flushed skin √ Confusion √ Rapid weak pulse Report your Symptoms √ High body temperature √ Unusual fatigue √ Nausea √ Sweating has stopped √ Headache √ Disturbances of vision √ Dizziness √ Fainting

For more information, talk to a certified athletic trainer.

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48 #GOBODS TRANSITIONING INTO HEALTHY EATING

Now that I’m away from home, it’s hard to SHUTTERSTOCK IMAGES decide what to eat. I know that better nutrition Put your goals into action, and continue will help my performance, but it’s hard to 3. to record your progress: figure out what healthy eating means for me. • Eat breakfast – Choose breakfast instead of the snooze button, so you don’t miss out on easy energy! Are there some changes I can make to my Whole-grain toast and scrambled eggs are a quick and meals to keep my energy level high? 3. balanced example. • Eat more during the first half of your day – Switch to a heavier breakfast and morning snack, and note the change in your energy level! ‘‘HERE ARE THREE STEPS TO HELP • Watch portions – Fill only one or two plates at dining YOU IN YOUR TRANSITION: hall buffets. • Eat more vegetables – Put at least one vegetable Gain awareness of your current on your plate before anything else. Brightly colored 1. eating patterns and habits: vegetables usually offer the most nutrition. • Record what you eat for three days to help you • Create healthy side dishes – Build a brightly colored determine the changes that will make the biggest salad for your side dish. Top it with seeds, egg whites impact. Include details such as portion size, beverages and beans, instead of croutons and full-fat cheese. and condiments. • Choose lower-fat cheese and milk – Change to • Write it down or use an app to get an overall’’ picture of 2 percent or skim dairy for the same proteins and the changes that would be helpful. carbohydrates, but less saturated fat and cholesterol. • Record your feelings, energy level and strength before, • Avoid creamy salad dressing – Change to vinaigrette during and after workouts. or other oil-based dressings for healthier fats. • Avoid sugary cereal – Read labels and avoid cereals Plan ahead, decide on action steps, with lots of added sugar. Fill your bowl with extra low- 2. and gather the tools to help you: fat milk for added protein. • Reflect on your food journal to determine if there • Look out for calories in condiments – Try healthier are patterns or habits that are helpful or could be toppings such as peanut butter, plain Greek yogurt, improved. low-fat cottage cheese, avocado slices or salsa. • Aim for impactful, yet realistic, changes. • Have a bedtime snack if you have an early workout • Examples of changes – carrying a water bottle to the next morning – This will give you a morning boost! promote better water intake, if you find you drink more A serving of cottage cheese with fruit is a great example. sugary beverages than water; preparing healthy snacks ahead of time to keep in your backpack. (For the rewards of healthier eating, turn the page.)

www.NCAA.org www.scandpg.org | 800/249-2875 www.SportsRD.org | [email protected] Collegiate and Professional Information presented by SPORTS DIETITIANS ASSOCIATION ©NCAA

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49 STUDENT-ATHLETE 2021-22 HANDBOOK

Deciding to make nutrition changes will pay off! Some of the rewards of healthier eating include:

Increased energy during activity and throughout the day Eating more whole grains, fruits and vegetables gives you more energy to perform at practice, in the weight room and during competition. This is because carbohydrates provide direct fuel to your muscles. In addition, the vitamins and minerals in healthier foods help create and release energy in the muscle.

Decreased risk for injury Eating more lean proteins, low-fat dairy (or dairy alternatives), fruits, vegetables and whole grains will provide the minerals you need to keep your bones strong and supported by the muscles protecting them. In addition, the increased energy you’ll have will help decrease strains and tears due to muscle fatigue. Better recovery When you’re making better food choices, you might notice you’re not as sore anymore, you can tolerate heavier weights and you can endure more intense practices. Amino acids and minerals in lean proteins and dairy specifically help rebuild torn muscle fibers that result from intense workouts. Each time you make a change, challenge yourself to build on it with even more action steps. That way, you’ll eventually make healthy eating your habit.

Written by SCAN/CPSDA registered dietitians (RDs). For advice on customizing an eating plan to meet your nutrition goals, consult an RD who specializes in sports, particularly a board-certified specialist in sports dietetics (CSSD). Find a qualified RD at www.scandpg.org or www.sportsRD.org.

50 #GOBODS

OFFSEASON FUELING

’m a sophomore GOALS OF OFFSEASON FUELING student-athlete on the • Compensate for the differences in lifestyle and training during the offseason by adjusting nutrient intake. baseball team. After I • Recognize that changes in body fat and weight may occur and be aware playing a full season, I feel of appropriate changes. as if my body composition • Create a balance between training volume and nutrient intake. has really changed. I’ve lost some muscle and picked WHAT ARE YOUR GOALS? With the grind of the season behind you, this is the perfect time to focus on up a few extra pounds. your eating habits and make changes to your body composition. You can do this by picking a couple habits you’d like to improve during this time What can I do during the period — for example, focus on drinking more water, eating breakfast daily offseason to optimize my or avoiding fast food. It is important that you rest, recover and enjoy the body composition so I down time, while also allowing yourself some flexibility with your eating, but remember to always keep your offseason training goals in mind. can be in top shape for next season? (For information on fueling during the offseason, turn the page.)

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51 STUDENT-ATHLETE 2021-22 HANDBOOK

WEIGHT GAIN TIPS TO TAKE WITH YOU If you’re looking to add some lean mass during the offseason, a • Focus more on eating realistic goal is about a half to one pound a week. Gaining weight too “real” foods versus quickly can mean putting on unwanted body fat. When planning and convenience foods preparing your meals, use these tips to help incorporate more quality (e.g., avoid bars and calories into your diet to promote weight gain: pre-packaged shakes), • Include beverages, such as low-fat milk or 100 percent juice, with all since you will have a of your meals. little extra time for food preparation. • Eat often — having a meal or snack every two to three hours can ensure you are getting adequate calories throughout the day. • Use this time to try new recipes and foods. • Add calorie-dense foods such as nuts and nut butters, granola, You never know what avocado, and olive oil; these foods can help increase calories with you might discover little increase in food volume. — maybe some new • Use olive oil when preparing foods to add some additional calories fruits, vegetables or from healthy fats. sources of lean protein that could benefit you during the season. WEIGHT LOSS For weight loss during the offseason, focus on low-calorie, high-nutrient foods such as fruits, vegetables and lean proteins. Losing about one to two pounds per week is a realistic goal to strive for to avoid losing your lean mass. Keep in mind the following: • Include lean protein at every meal and snack (e.g., lean meat, nuts, Greek yogurt, eggs, cottage cheese). • Avoid drinking sugary beverages such as soft drinks, punches and energy drinks, as the calories can add up quickly. • Spend a few days • Continue to eat often, logging your intake to ideally every three to four learn about your daily hours. This will prevent you habits. Do you always from becoming too hungry and eat breakfast? Are you overeating. eating often enough? Is your intake tied to stress • Look to whole-grain foods, fruits or emotions? You might and low-fat dairy products to fulfill your be surprised at what you carbohydrate requirements. learn! There are plenty Have your biggest meal at the beginning of the day. Taper your meal size as the day of apps available to help goes on to enable you to burn more calories during the more active part of your day. you track your food and fluid intake. WEIGHT MAINTENANCE • Keep in mind that sleep With a likely decrease in activity during the offseason, decreasing calories and is an important part carbohydrate intake are necessary to avoid unwanted weight gain. Remember to: of reaching your body • Continue to eat often throughout the day, cutting back on portion sizes at meals. composition goals. Make ample time for rest • Avoid eating too many high-calorie extras such as creamy sauces, salad during the offseason. dressings and desserts. • Reach for water and unsweetened beverages for hydration. Written by SCAN/CPSDA Registered Dietitians (RDs). For • Match your carbohydrate intake to your activity level. That means reducing your advice on customizing an off-season nutrition plan, consult a RD who specializes in sports, particularly a Board- carbohydrate intake on an off-day as opposed to a high-intensity training day Certified Specialist in Sports Dietetics (CSSD). Find a qualified RD at www.scandpg.org or www.sportsRD.org. when you need more carbs for fuel and recovery.

52 #GOBODS

53 STUDENT-ATHLETE 2021-22 HANDBOOK

y weight has been stable all year, but Mnow that we’re in season I haven’t been able to get through workouts as easily. I’ve also been skipping a couple of my menstrual cycles. Is it possible that I’m not getting enough energy from my foods, but still not losing any weight either? ENERGY AVAILABILITY

PHOTOS BY NCAA PHOTOS AND SHUTTERSTOCK

Managing your energy levels is a daily priority. As a student-athlete, you face many demands on campus A: while asking your body to perform at its best, both The signs and symptoms listed below might be your mentally and physically, for your sport. body’s way of telling you to look closer at how you are managing your energy. Nutrition might be a key factor! To stay at your best throughout the year, well-practiced fueling strategies — known as energy management • Chronic fatigue • Stress fractures or — is the name of the game. You want to have enough • Anemia repeated bone injuries energy ready and available to support your body’s • Recurring infections • Decreased muscle health, daily activity, growth and training. The term and illnesses strength ‘energy availability’ (EA) refers to the amount of energy • Depression • Irritability left over and available for your body’s functions after • Disordered-eating • Always being hurt or the energy expended for training is subtracted from the thoughts injured energy you take in from food. In other words: • Inability to gain or build • Training hard, but not muscle or strength improving performance Food Energy Intake – Exercise Energy Expenditure • Poor performance • Gastrointestinal = Energy Availability • Absent or irregular problems menstrual cycles • Weight loss (To learn how to manage your energy, turn the page.)

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54 #GOBODS

A AAA • Decrease your body’s production of growth hormone (an The energy goal for a healthy student-athlete is to be able important hormone for growth and repair) to adjust his/her dietary intake to cover all the expenditures from exercise and training. These adjustments promote an In women, low EA and its resulting effect on menstrual energy balance that is positive for health and performance. function and bone is the root of what is called the female athlete triad. Female athletes who miss three or more Athletes sometimes can negatively alter their EA knowingly menstrual cycles in a row should talk to their team or unknowingly. Energy availability can be reduced by physician. When altered hormones disrupt the menstrual increasing training, over-exercising or decreasing the cycle, the arteries that deliver oxygen and nutrients to the amount of food one eats. Some student-athletes adopt body and working muscles can be impaired. This can result abnormal eating behaviors such as fasting, skipping in fatigue and impair the ability of muscles to use oxygen. meals, restricting foods, binge eating, or using diet pills or laxatives. Other athletes also have eating disorders. Weight loss is often a sign that the body is in an energy Whatever the case, these scenarios can result in low EA. deficit and may indicate low EA. However, low EA is not always accompanied by weight loss. The body is amazing A A A at conserving itself for survival and can maintain overall Low EA results in adjustments to our body’s systems body weight even while EA is low. This is common among that cause hormonal, metabolic and functional female athletes without menstrual cycles. disruptions — complications that can occur in both men and women. This energy deficiency affects physiological Perhaps the most important organs affected by low EA functions such as metabolic rate, bone health, immunity, are bones. Low EA directly impairs bone health and protein synthesis, cardiovascular and psychological development by affecting hormones that build and restore health, and menstrual function. For example, an energy bone, and it indirectly impairs bone by disturbing the deficiency could: female menstrual function and estrogen levels. Your college • Impair your body’s ability to use glucose effectively years are an important time for your bones — women reach for energy peak bone mass at approximately age 19 and men at age • Increase fat stores in the body 20½. This means you want to build and protect your bones • Increase cholesterol as much as you can during your college years to last your • Slow down your metabolic rate lifetime and prevent stress fractures.

A A: AA Recognizing some of the signs and symptoms of a possible energy deficit can help with early detection of low EA. As a good first step toward improving your performance and preventing long-term health problems, talk with your sports medicine provider or a sports registered dietitian (sports RD). In the meantime, keep these ideas in mind to help you manage your energy and have the best chance to practice and play at your best!

• Three meals and snacks are typical for most low EA symptoms (talk to your athletic trainer or student-athletes to meet daily energy needs. team physician). • Remember: Appetite is not always indicative of • Ask your doctor and/or sports RD if a vitamin D blood your food and fueling needs. test or calcium and vitamin D supplementation is important for you. • It’s a good idea to have a structured eating guideline for your heavy training cycles. • If you’re planning to diet, ask yourself whether your weight or your performance is the driving force. • Sometimes an increase in energy from food, or a reduction in exercise, or a combination of both, can • Develop a realistic, performance-oriented, health- be important adjustments to get into energy minded weight and body composition goal (your sports balance (talk to your sports RD and coach RD and athletic trainer can help). about making any adjustments in your training). • Always look for and use reputable sources of • Consider meal replacement supplements information (talk to your athletic trainer if you are or protein shakes as tools to help manage unsure of the source). high-energy demands. • Set a realistic timeline for any weight loss or body • A bone mineral density measurement composition changes; avoid quick fixes (your athletic called DXA may be a good idea to trainer and strength and conditioning coach can help). evaluate your body’s bone health, • Following a well-planned nutrition strategy designed especially if you’ve been experiencing for you can best prepare you to perform.

Written by SCAN/CPSDA Registered Dietitians (RDs). For advice on customizing a fueling plan, consult an RD who specializes in sports, particularly a Board- Certified Specialist in Sports Dietetics (CSSD). Find a qualified RD at www.scandpg.org or www.sportsRD.org.

55 STUDENT-ATHLETE 2021-22 HANDBOOK

COLLEGE ATHLETES AND DIETARY SUPPLEMENTS

PHOTOS BY NCAA PHOTOS AND SHUTTERSTOCK

am a catcher on the THE BASICS baseball team and While some athletes may benefit from taking dietary supplements, taking them does not counter the negative effects of a poor diet on physical Ihave heard from other performance. Dietary supplements are intended to address periodic baseball players that shortfalls in a well-balanced diet or to support a specific need related to taking dietary supplements a changing medical condition (for example, pregnancy, anemia). They are not intended to make up for an inadequate diet. Student-athletes will improve my strength considering the use of a dietary supplement must realize that there is the and stamina. I have also risk of contamination, which increases the chances of unintentionally taking heard that some dietary a banned substance, thus risking eligibility. Before considering a dietary supplement, meet with a Sports Registered Dietitian (Sports RD) or your supplements may not be athletic trainer to ensure you are consuming an adequate, well-balanced safe or legal. diet and to get guidance on NCAA rules regarding dietary supplements.

Which ones should I use? (For information on dietary supplements, turn the page.)

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56 NCAA is a trademark of the National Collegiate Athletic Association. #GOBODS DECODING THE REGULATIONS FOR SUPPLEMENTING SAFELY KNOW THE RISKS NCAA Division I and Division II institutions passed legislation deregulating feeding, • Dietary supplement allowing institutions to provide foods to athletes with the intent of meeting student- companies are not athlete nutritional needs. This regulatory change did not affect the rule on providing required to prove their dietary supplements to student-athletes. Institutions can provide student-athletes products’ safety, purity with dietary supplements that provide carbohydrate as well as protein, as long as or effectiveness. the percentage of calories from protein does not equal or exceed 30 percent of the • Manufacturers of dietary total calories in the product. supplements must list Because student-athletes have higher energy (caloric) needs than nonactive students, all ingredients on the student-athlete food consumption amounts should be greater. A quick review of product label; however, the “food equivalent” column in the charts below will help you identify food items a dietary supplement that supply the same active ingredients in many dietary supplements. Meeting with may contain a a Sports RD can help you determine how much of these can support your training banned substance demands. If it is determined that you might benefit from a dietary supplement, not listed due to minimize your risk by first consulting with your Sports RD or athletics department poor manufacturing designee for supplement questions, and by using the following resources: practices or intentional adulteration. • NCAA: www.NCAA.org/drugtesting • A student-athlete who • The National Center for Drug Free Sport: has a positive test for a www.drugfreesport.com/REC banned substance can password: ncaa1, ncaa2 or ncaa3 receive a suspension • United States Anti-Doping Agency: for a minimum of a www.usada.org/substances/ year plus lose a year of supplement-411/ eligibility. • Student-athletes who consume dietary supplements do so at their own risk, NOTE: The NCAA regardless of what is does not approve listed on the label. or endorse any dietary supplements; therefore, products marketed as “NCAA compliant” have not SUPPLEMENTING been reviewed FUNDAMENTALS by the NCAA. Pre-workout Supplement ingredient Claims Risks Food equivalent Synephrine, guarana, Increases energy, stamina, Gastrointestinal (GI) distress, Coffee, tea, chocolate caffeine (stimulants) alertness increased nervousness/anxiety Nitric oxide, L-arginine Improves stamina, enhances Bloating, diarrhea, decreased Meat, dairy, nuts, (buffers) anaerobic recovery blood pressure, increased beets sweating Creatine Increases muscle repair efficiency GI distress, bloating, cramps Meats, fish, poultry and muscular strength

Recovery Supplement ingredient Claims Risks Food equivalent Amino acids Enhances muscle repair Possible contamination Meats, fish, poultry, eggs, nuts, dairy, beans, tofu Antioxidants Neutralizes oxidative damage Possible contamination Fresh fruits and from training vegetables Glucose Replaces muscle glycogen stores Possible contamination Breads, cereals, fruits, dairy

Written by SCAN/CPSDA Registered Dietitians (RDs). For advice on dietary supplements, consult an RD who specializes in sports, particularly a Board Certified Specialist in Sports Dietetics (CSSD). Find a qualified RD at www.scandpg.org or www.sportsRD.org

57 STUDENT-ATHLETE 2021-22 HANDBOOK SHUTTERSTOCK

BUILDING A PERFORMANCE PLATE

s a student-athlete, I know that WHAT IS A PERFORMANCE PLATE? a proper diet is important for Quality hours in the gym and on the practice field or court are definitely important for improving performance, Afueling my performance, both but your full athletic potential can be hindered if you’re in-season and offseason. However, not incorporating proper fueling strategies. Whether building a healthy plate at each meal is you eat your meals at the university dining facility or at home, each and every meal you consume during sometimes a challenge, because I don’t the day should be considered an essential part of your know if my meals consist of the correct training regimen. Your daily “training table plates” or combination of foods. “performance plates” play a significant role in your energy levels, hydration status and recovery potential. How can I make sure my daily meals (For performance plate suggestions and sample meals, are built fully to support my training? turn the page.)

www.NCAA.org www.scandpg.org | 800/249-2875 ©2014 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Collegiate and Professional Information presented by SPORTS DIETITIANS ASSOCIATION ©2014 Collegiate and Professional Sports Dietitians Association (CPSDA)

58 NCAA is a trademark of the National Collegiate Athletic Association. #GOBODS

IMPORTANT COMPONENTS OF A PERFORMANCE PLATE To succeed in building an energy-packed, nutritious meal, try to include all five of the following components: 1. Whole grains or energy-enhancing foods: 100 percent whole-wheat bread, bagels, tortillas, pita bread and crackers; brown rice; whole-grain pasta; beans; potatoes; oatmeal; whole-grain breakfast cereals; yogurt. 2. Lean proteins or recovery/muscle-building foods: Grilled/baked/broiled/roasted chicken, fish, pork loin, turkey, sirloin and lean ground beef; eggs; low-fat cheese; tofu. 3. Fruits and vegetables or antioxidant-rich foods: Apples; oranges; bananas; blueberries; grapes; melon; strawberries; broccoli; green beans; spinach; romaine lettuce; carrots; cauliflower; mushrooms; cucumbers; tomatoes. 4. Fat or immunity/flavor-boosting foods: Salmon; tuna; nuts; seeds; olives; olive oil; canola oil; avocado; nut butters; oil-based salad dressings. 5. Fluid or hydration-promoting beverages: Water; low-fat milk (cow, almond, soy, etc.); 100 percent fruit juice.

HARD VS. LIGHT TRAINING DAYS It’s important to remember that your calorie and nutrient needs change depending on the intensity of training. Your performance plate may look different in-season versus offseason, or on hard training days versus light training days. Preseason and In-season, Hard Training Days Offseason, Lighter Training Days • Calorie and carbohydrate needs are at their highest. • Calorie and carbohydrate needs are reduced due to • High fluid and electrolyte intake is needed to decreased training and/or offseason weight loss goals. maintain hydration. • Proper fluid and electrolyte intake are needed to • Adequate protein and antioxidant-rich foods are maintain hydration. essential for adequate recovery and immune function. • Adequate protein and antioxidant-rich foods are necessary Performance Plate Portions to sustain health, body composition and recovery. • Moderate amounts of Performance Plate Portions ½ PLATE healthy fats and condiments whole grains or other • Limited amounts of • Adequate fluids for energy-enhancing foods healthy fats and condiments hydrating or rehydrating • Adequate fluids for hydrating ¼ PLATE whole grains purposes or rehydrating purposes ½ PLATE ¼ PLATE ¼ PLATE fruits and Sample Breakfast fruits and lean proteins Sample Breakfast vegetables ¼ PLATE • Two or three whole-grain vegetables • One or two slices whole- lean proteins pancakes; low-fat yogurt wheat bread; low-fat yogurt • Turkey and vegetable omelet • Turkey and vegetable omelet • Blueberries (on top of yogurt) • Blueberries (on top of yogurt) • Walnuts (on top of yogurt); syrup for pancakes • Walnuts (on top of yogurt) Whole grains may decrease, and lean • Water • Water proteins may increase, for offseason weight loss. Sample Lunch Sample Lunch • Whole-wheat tortilla; pretzels • Whole-grain crackers • Grilled chicken strips (in tortilla) • Grilled chicken strips (on top of vegetable salad) • Spinach leaves and tomato (in tortilla); fresh fruit salad • Vegetable salad: spinach leaves, romaine lettuce, • Avocado and hummus (in tortilla) tomatoes, cucumbers, mushrooms, olives • Water and/or electrolyte sports drink • Avocado (on salad) and oil-based salad dressing Sample Dinner • Water • Whole-grain pasta; dinner roll Sample Dinner • Meatballs (lean ground beef or ground turkey) • Baked potato • Tomato sauce (for pasta); steamed broccoli; side • Baked salmon vegetable salad • Steamed broccoli; side vegetable salad • Oil-based salad dressing • Oil-based salad dressing; limited toppings for potato • Water and/or low-fat milk • Water and/or low-fat milk Written by SCAN/CPSDA Registered Dietitians (RDs). For advice on customizing a nutrition plan, consult an RD who specializes in sports, particularly a Board-Certified Specialist in Sports Dietetics (CSSD). Find a qualified RD at www.scandpg.org or www.sportsRD.org.

59 STUDENT-ATHLETE 2021-22 HANDBOOK

PRE-WORKOUT SPORTS NUTRITION

Performance is as much about skills and athleticism as it is about how you fuel your body before exercise. Energy, focus, and stamina improve greatly with proper pre-workout food options. Often- times, what athletes eat before exercise negatively impacts performance and may appear in the form of cramps, gastrointestinal discomfort, bloating, fatigue or attention deficits.

Athletes are encouraged to follow the principles outlined below to achieve optimal performance.

Pre-workout fueling can start as early as two hours before exercise, and as late as 15 minutes before. The type of fuel (food/drink) used will depend on the time before energy exertion and individual meta- bolic and digestion rates. Some athletes will need to experiment with different fueling strategies before finding the combination and timing that works best for them. NOTE: It is NOT recommended to experiment with different pre-workouts snacks on the day of competition.

Time before exercise 1-2 hours 30 minutes 15 minutes

Food Composition Low fat Low fat No fat Moderate protein Low protein No protein Moderate-high carbohy- High carbohydrate High carbohydrate drate

Hydration 8-12 oz water 8 oz water or sports drink 4-8 oz water or sports drink

Food Examples* • Cereal with low fat milk • 1 instant oatmeal packet • Fruit snacks (i.e. Oatmeal Squares, in water • 2-4 oz fruit smoothie Multigrain or Honey • 1/2 - 1 whole banana • Sports drink, 100% fruit Nut Cheerios, Honey • Toast with jam/jelly juice, or water Bunches of Oats, Raisin • Granola bar (low fat/ Bran, 2 packets of low protein) (Ex. Quaker instant oatmeal) Chewy Bars, Clif Z-bars, • 6 oz Low fat yogurt +2 Odwalla bars, Nature Tbsp low fat granola Valley Crunchy Bars) • Pretzels with • Small (8oz) fruit peanut butter Smoothie (homemade or • 1/2 - 1 whole commercial) PBJ sandwich • 4-6 Fig Newtons • Granola bar + piece • 2 Graham of fruit cracker squares • Applesauce with Animal crackers

*To have pre-workout snacks tailored to your specific sport, body size, and energy needs, please consult a sports dietitian. Remember that the total volume and composition of foods tolerated may vary by individual. Please use these examples as a guide, but know that your spe- cific needs may be more or less than listed above. In addition, we’ve provided examples to clarify composition goals and for easy shopping. However, there are plenty of other options available to meet these sports nutrition targets.

The National Center for Drug Free Sport, Inc. • Education Services Department • drugfreesport.com • (816) 474-8655 60 #GOBODS

PROTEIN REQUIREMENTS FOR ATHLETES

Endurance Athletes Strength Athletes 1.2-1.4 grams protein/ kilogram 1.6-1.7 grams protein/ kilogram body weight/ day body weight/ day

Protein is necessary for muscle building and repair, immunity, hair and nail growth, and also hormone, enzyme and red blood cell production. Athletes require more protein than the average person, but the total increase is much less than most assume. Daily protein recommendations are easily met and often exceeded through regular meals and snacks.

Use the figures below to help estimate your daily protein goals.

Note: Diets providing excess of 2.0 grams protein/kg of body weight per day are not recommended for an athlete’s optimal performance, health, or budget.

How do I calculate my protein recommendations? Example: Michael is a defensive lineman on the football team. He is predominantly a strength athlete and currently weighs 275 pounds.

To estimate Michael’s protein needs, he must convert pounds into kilograms: 2.2 pounds (lbs) = 1 kilogram (kg) 275 lbs/2.2 lbs/kg= 125 kg

Now Michael can multiply his weight in kilograms by the recommended protein range for strength athletes (shown above): 125 kg x 1.6-1.7 g protein/kg = 200-212.5 grams protein.

Michael’s protein goal is 200-215.5 grams of protein per day.

Tips for meeting protein goals with food: • Meet with your on-campus Sports Dietitian who can help develop a personalized meal plan. • Review our quick list of protein-rich foods on the “Protein for Sport” page and make sure to include appropriate servings at each meal and snack.

The National Center for Drug Free Sport, Inc. • Education Services Department • drugfreesport.com • (816) 474-8655 61 STUDENT-ATHLETE 2021-22 HANDBOOK

VITAMINS and MINERALS FOR SPORT

Top Three Things to Know About Vitamins and Minerals

Athletes do not need higher amounts of most vitamins and minerals compared to non-athletes. Athletes tend to need and consume more total calories than non-athletes, thereby absorbing the # additional vitamins and minerals they need naturally. It is important for all athletes to consume a balanced diet from all food groups to meet energy and micronutrient needs for performance, 1 storage, recovery, and immunity.

Micronutrients that may require more attention from adequate food intake include: • Sodium (replace electrolyte losses through soups, salted crackers, pretzels, etc). # • Calcium (milk, cheese, dark leafy green vegetables, sesame seeds, yogurt, etc). • Vitamin D (fortified milk/OJ, wild salmon, mushrooms, canned tuna, sardines, etc). 2 • Iron (beef, chicken, mussels, fortified cereals, cooked beans, dark leafy greens, etc). • B-Vitamins (fruits and vegetables, whole grains, beans, fortified cereals, meat, eggs, fish, dairy, etc).

Taste your multi-vitamin by eating real food sources. Supplements of any kind are risky for athletes. Studies show multi-vitamins are unneccessary and can # often cost more than meeting nutrtient needs through a balanced diet. 3 Skip the supplement aisle and turn your cash into real food dollars!

Save $30+ on multi-vitamin supplements: EAT REAL FOOD!

The National Center for Drug Free Sport, Inc. • Education Services Department • drugfreesport.com • (816) 474-8655 62 #GOBODS FAT FOR SPORT Top Three Things to Know About Fat

Low-fat diets can limit performance, immunity, and overall health. • Fat is an essential source of energy, specifically used during endurance and ultra-endurance sports # and events. • Low-fat diets have been shown to compromise performance due to limited stores for energy. 1 • Fat provides essential fatty acids and carries fat-soluble vitamins (vitamins A, D, E, and K) without which the body would not adequately absorb.

Most athletes need 20-30% fat in the diet; No less than 15%. #2 • Focus on healthy fats

Fat is a recovery nutrient. Certain fats, such as omega-3 fatty acids, have anti-inflammatory properties # that can aid athletes in both exercise and injury recovery. Omega-3 fats occur naturally in the following foods: 3 • Walnuts • Flax seeds and chia seeds • Avocados • Fatty fish such as salmon, sardines • Olives and olive oil • Leafy greens (spinach, kale, spring mix, arugula, brussels sprouts, etc.) • Winter squash

The National Center for Drug Free Sport, Inc. • Education Services Department • drugfreesport.com • (816) 474-8655 63 STUDENT-ATHLETE 2021-22 HANDBOOK PROTEIN FOR SPORT Top Three Things to Know About Protein

Your body can only use 30 grams of protein every two hours! Yet many “anabolic” supplements contain twice that amount.

Lean body (muscle) mass development is more about carbohydrate intake than protein. Without adequate calories from carbohydrate (or fat), your body must use protein for energy instead of building muscle. #1 More is not better. Extra protein is not stored. Eat protein immediately after exercise while also replenishing carbs. For the greatest gains in muscle recovery, rebuilding, repair and strength, have a post-exercise snack # with 10-25 grams of protein within 30 minutes post-exercise. Recommended post-exercise snacks: (Carbs + Protein) 2 • 8 oz chocolate milk • Apple + string cheese Food Serving Size (providing approximately 8 grams protein each) • Bagel/ English muffin with peanut butter Chicken/ Turkey 1oz; 1/4 cup chopped or diced • Banana + 6 oz greek yogurt Tuna Fish, canned in 1.25oz; or about 1/5 of a 6oz can • Whole grain crackers + hard boiled egg water and drained Eggs 1 whole large egg; 2 large egg whites Know your proteins. Beef Jerky 1oz; 1 large piece Athletes may benefit by having a quick Edamame (soy beans) 3/4 cup in pods; 1/2 cup shelled # protein chart that lists protein-rich foods Peanut/ Almond Butter 2 Tablespoons and corresponding serving sizes for specific Plain Yogurt, low fat 2/3 cup; 6oz container grams of protein. This tool can help not only Greek Yogurt, plain, 3oz; 1/3 cup 3 non-fat with meal planning, but also as a quick go-to Milk/ Chocolate Milk 8oz; 1 cup guide for appropriate snacks. Cheese 1 string cheese; 1oz Baked beans 1/2 cup Here is a quick list of protein-rich foods pro- Almonds, dried 30 nuts viding eight grams of protein each. Mix and Old fashioned oats, dry 3/4 cup match with other foods to meet daily calorie 100% Whole wheat 2 slices and nutrient goals. bread

The National Center for Drug Free Sport, Inc. • Education Services Department • drugfreesport.com • (816) 474-8655 64 #GOBODS

CARBOHYDRATES FOR SPORT

Top Three Things to Know About Carbohydrates

Carbohydrates (carbs) are classified as either “simple” or “complex”. # Type of Carb Simple/”Refined” Complex Food Example Sugary drinks (soda, sports drinks, lemonade, Whole fruits (apples, bananas, oranges, etc.) 1 juices, etc.); cookies, candy Whole vegetables White/ ”enriched” flour products (breads, (broccoli, carrots, snap peas, etc.) pastries, graham crackers, etc.) “Whole” grain products (breads, pastas, brown Refined grains (instant oatmeal, white rice, rice, quinoa, rolled or steel cut oats, etc.) corn syrup, etc.) Characteristics High Sugar, Low Fiber Foods High in Vitamins & Minerals, High Fiber

When to use in sport Limit use between meals. Certain simple Complex carbs are an athlete’s best option any carbs are time of day except when digestability due appropriate within 30 minutes before and to high fiber may compromise performance immediately after exercise; also during (1-2 hours before exercise, depending on exercise. individual metabolism). See the “Pre-Workout Sports Nutrition” handout for more information Carbs are directly related to athletic performance. # Intensity Endurance Carbohydrates = Mental Focus 2 Time to Exhaustion Muscle Recovery Lean Body Mass Fuel your body as if it were a race car needing premium gas in the form of carbs. # Fuel Like Carbohydrate Stores Body Response Timing & Type of Carbs Needed A Car 3 Fill tank before Full High energy & low fatigue 3-4 hours before: Complex exercise 1-2 hours before: Simple

Continue adding Decreasing but main- Prolonged endurance, mental 15 grams of simple carbs every 20 min- fuel during taining higher levels with focus, and time to fatigue utes (electrolyte drink, juice, honey, jelly exercise added fuel beans, etc) Avoid running Empty “Hit the wall” exhaustion Simple carbs to increase blood sugar on empty quickly

Refuel after Replenished back to full Enhance muscle recovery and 0-30 minutes after: Simple exercise energy post-exercise 1-2 hours after: Complex

The National Center for Drug Free Sport, Inc. • Education Services Department • drugfreesport.com • (816) 474-8655 65 STUDENT-ATHLETE 2021-22 HANDBOOK ATHLETE’S PATE

The Athlete’s Plates are a collaboration between the United States Olympic Committee Sport Dietitians and the University of Colorado (UCCS) Sport Nutrition Graduate Program. For educational use only. Print and use front and back as 1 handout. ATHLETE’S PATE

The Athlete’s Plates are a collaboration between the United States Olympic Committee Sport Dietitians and the University of Colorado (UCCS) Sport Nutrition Graduate Program. For educational use only. Print and use front and back as 1 handout. 66 #GOBODS ATHLETE’S PATE

The Athlete’s Plates are a collaboration between the United States Olympic Committee Sport Dietitians and the University of Colorado (UCCS) Sport Nutrition Graduate Program. For educational use only. Print and use front and back as 1 handout.

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