If you 

choose to drink alcohol, these tips may

help you manage your intake. Remember, it's
important that you control your own intake. 2

Drink 1 at a Be the End the Avoid rounds 

2

Plan ahead 2 22
time2 designated evening with
driver  2 water 2
2

Eat
before/while Look out for2
2
Pace yourself  Share your
2

drinking2 each other  Stay social 

goals2

Nutrition Goals
2
Rehydrate and refuel before considering drinking alcohol

Maintain a social life without compromising training and competition

2
goals
Consider both public health guidelines and
2
team rules regarding use of
alcohol
Minimize or avoid alcohol consumption during the postexercise 2
period
when issues of recovery and injury repair are a priority

Resources For Help   4

IUP Student Wellness and Engagement (SWE). Previously Alcohol, Tobacco, and Other Drugs (ATOD) 
https://www.iup.edu/student-wellness/
4
5
ScreenU, E-Chug, and Other Alcohol Self Assessment Tools 
https://www.iup.edu/atod/resources/student/e-chug,-e-toke,-and-other-online-self-assessment-tools/
6
Underage Drinking Resource Center  
https://www.iup.edu/student-wellness/resources/underage-drinking-resource-center/

Resource Library 7
https://www.iup.edu/student-wellness/resources/library/
8
12 Step Meetings in Indiana
 https://www.theopendoor.org/meetings

This newsletter was created by Dietetic Intern: Abby Novotny 

Reviewed by: Paige Finkenbinder, RDN , Zachary King, and  Ms. Nicole Dann-Payne, MS, RDN, CSSD, LDN,
CHWC
Do you have a nutrition question? Need advice and guidance to optimize your athletic performance?
Visit Sports Performance Nutrition Services by emailing our director, Ms. Nicole Dann-Payne
(Dann.Payne@iup.edu)
References 
1.Wasted Workouts. CPSDA. https://www.sportsrd.org/wp-content/uploads/2018/11/Wasted-Workouts.pdf. Accessed January 29, 2021.
2. Alcohol and Athletic Performance. NCAA. https://www.ncaa.org/sites/default/files/Alcohol%20and%20Athletic%20Performance%20Fact%20Sheet.pdf.
Accessed January 29, 2021.
3. Underage Drinking Laws. Edgar Snyder. https://www.edgarsnyder.com/car-accident/who-was-injured/teen/underage-drinking-
laws.html#:~:text=Pennsylvania%20Underage%20Drinking%20Law,%241%2C000%20for%20each%20subsequent%20offense. Accessed January 29, 2021.
4. Student Wellness and Engagement. Indiana University of Pennsylvania. https://www.iup.edu/student-wellness/. Accessed February 1, 2021.
5. E-chug and Other Alcohol Online Self Assessment Tools. Indiana University of Pennsylvania. https://www.iup.edu/atod/resources/student/e-chug,-e-toke,-and-
other-online-self-assessment-tools/. Accessed Feb. 2, 2021.
6. Underage Drinking Resource Center. Indiana University of Pennsylvania. https://www.iup.edu/student-wellness/resources/underage-drinking-resource-
center/. Accessed Feb. 4, 2021. 
7.  Resource Library For Student Wellness and Engagement. Indiana University of Pennsylvania. https://www.iup.edu/student-wellness/resources/library/.
Accessed February 1, 2021.
8. Self-Help Resources. Indiana University of Pennsylvania. https://iup.edu/student-wellness/resources/self-help-resources/. Accessed Feb. 4, 2021