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We've compiled our top tips to help you start clean and stay clean:

Nutrition

• Obtain all of your nutritional and recovery requirements from your diet. 
  
  

• A well-balanced, healthy diet, hydration, rest, and recovery WILL optimise performance naturally. 
  
  

• Learn about the risks associated with supplement use and commit to taking the safer supplement-free route.
  

Education

• Start understanding the anti-doping rules ASAP.
  
  

• Educate yourself about the principles of clean sport, the risks and consequences of doping, and the importance of fair competition and integrity.
  
  

• The 100% Me programme has been specifically designed to help athletes navigate the world of ‘clean sport’. Click HERE for more information.
  
  

• If you don't know, ask questions. Always share any experiences or pressures you may have encountered.
  
  

• Ensure you fully understand that, ultimately, YOU are 100% responsible for what goes into your body… ‘excuses’ will be irrelevant if you fail a test.

Medication

• Understand that all medications, prescribed or bought over the counter, may contain prohibited substances… even simple flu remedies! UKAD has a good page about this on its website Click HERE.
  
  

• Get into the habit of checking medications/prescriptions using the Global DRO search tool. Click HERE.

Role Models

• Choose your role models wisely. Those who promote clean sports values, demonstrate sportsmanship, and emphasise the importance of playing by the rules are the ones to be around and look up to.

Hard Work and Dedication

• Focus on natural ability, hard work, dedication, and performance-enhancing lifestyle choices rather than shortcuts or substances.

Professional Guidance:

• If necessary, seek guidance from qualified sports nutritionists or healthcare professionals to ensure your nutritional needs are met through safe and legal means.

Stay Informed

• Stay updated on anti-doping policies, rule changes, and educational resources provided by relevant sports organisations. Everything you'll need to know can be found here on the UKAD website.
  
  
• If, after reading our warnings, you are still prepared to use supplements, always use products certified by Informed Sport and seek professional advice if you have any doubts about their safety.

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Evidence-Based Research

Our content is supported by: 

• Blank, C., Leichtfried, V., Schaiter, R., Fürhapter, C., Müller, D. and Schobersberger, W., 2015. Doping in sports: Knowledge and attitudes among parents of a Austrian junior athletes. Scandinavian journal of medicine & science in sports, 25(1), pp.116-124. (View Paper)