The key to great volleyball performance is optimal nutrition every day, not just competition day. For quick burst of energy like jumping, anaerobic metabolism kicks in and is fueled by stored carbohydrates, also known as muscle glycogen.
Endurance requires optimal blood sugar and a combination of circulating fats and amino acids from protein. Proper hydration is also essential. Don’t expect that your performance will improve by miracle or luck as you could have during games in 7 sultans online casinos. You need to fuel your body well.
So here are our simple nutrition advices 🙂
To ensure required energy levels for an active day, eat two-to-three hours before matches. Your meal should be high in carbohydrates from sources such as whole grains or starchy vegetables like sweet potatoes. Combine that with lean protein, such as an egg-white vegetable omelet or a protein shake and a little healthy olive oil, coconut oil or flax oil. Practice with your pre-game meal and stick to what works.
Pack as many portable fuel and hydration sources as you can fit in your cooler or bag. Sandwiches made with whole grain breads, lean organic meats, fresh vegetables and mustard make great pre-match meals. Skip mayo and other high-fat options (from unhealthy sources) to ensure your meal is digested in two to three hours. Nuts and trail mix are great power snacks. Dried soups and protein powders mix easily with water for fast fuel that won’t spoil. When you have an hour or less, opt for energy bars with 10-15 grams of protein, less than 10 grams of fat and limited added sugars. Fresh or dried fruit also works well.
When dining out, choose baked or grilled chicken, fish or lean meat on a bed of greens or steamed vegetables with a baked potato or whole grain bread. Avoid fried foods, which can impact performance up to twelve hours later.
Hydration is key, especially for active days. Drink at least 16 ounces (about half liter) of fluid before and after an event, and four to six ounces for every 15 minutes of activity. Sports drinks rehydrate and refuel when you don’t have time to eat, yet need help to replenish blood sugar and electrolytes for continuous play. However, commercial drinks can be filled with artificial colors and flavorings that no one needs.
Make your own sports drink by combining four ounces of water with four ounces of juice, plus 1/8 teaspoon sea salt. If you plan to play for two hours, you might want to mix up to 48 ounces – multiply the recipe by six.
Try the healthy recipe below and enjoy tasty fuel-on-the-go. It’s worth the effort for less than half the cost of any comparable store-bought bar.
Eat to live, and live to play!
1 cup raisins or dates (10 each) 1/4 cup water
1/4 cup natural peanut butter 1/4 cup roasted peanuts
2 Tbsp ground flax seeds
1 cup vanilla whey protein powder (100g protein) 1/8 tsp sea salt
1/2 cup whole grain nuggets cereal 1/2 cup dried cherries or cranberries
Incorporate raisins or dates and water in a food processor. Add peanut butter and process until smooth. Add protein powder and salt and mix to combine thoroughly. Add more water as needed. Add cherries or cranberries and cereal and pulse just enough to combine. Place a two-foot-long piece of wax paper in an 8×8 inch dish with half of the paper over the edge. Pour mixture into dish. Use the paper to press the mix¬ture evenly. Place in freezer for one hour to help firm. Cut into eight equal pieces. Wrap individually and refrigerate or freeze. Per serving: 230 calories, 6g fat, 29g carbs, 4g fiber, 15g protein.
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