Cdn2.sportngin.com



Nutrition for Athletes During TournamentsIt’s very important that you fuel your body properly before, during, and after tournaments. Take a look at the lists below that let you know what is healthy (and what isn’t!) for you to eat during these long weekends. Because our tournaments start so early and they are long days, it is important that you start preparing your body a few days beforehand with what you are eating & drinking (use this list below as a guide for that as well).Nutrition before competition: Prior to arriving to the event, make sure you are up early and ready in time to have a proper breakfast that is high in carbohydrates and small amounts of protein and fat.Healthy Tournament Breakfast Food:Cereal with milk (make sure to avoid cereals with lots of sugar, eg. Froot Loops, Cocoa Puffs)YogurtFruit (apples, bananas, etc)Scrambled or boiled eggsToast, bagels (small amount of peanut butter)MilkLots of water!Foods to Avoid:Donuts, pastriesSweet breakfast foods (syrups, sugar, honey)Starbucks blended, fatty drinks Nutrition between/during competition: It is important to eat frequently and consume healthy foods between matches. Most matches are about 1 hour long and anywhere from minutes to hours apart. It’s important to bring foods that are easy to prepare, quick to eat and digest. Healthy Tournament Food:Fruit (any berries, apples, bananas, etc)Cut up veggies (carrots, bell peppers, cucumbers, etc)Salad (veggie salad, pasta salad)Sandwiches (use of lean meats, whole wheat bread)Yogurt (plain, strawberry, blueberry – limit the ones that have other flavors like Peaches & Crème, Key Lime Pie, etc)Cheese/String cheese & crackersNuts, almondsDried fruitLean meat (turkey, chicken, ham)Healthy Granola bars (KIND bars, Annie’s oatmeal bars, Chia Bars)Lots of water!!!!Foods to Avoid:ChipsChocolate BarsPopFast foodCandyBlended drinksHigh fat granola bars with lots of sugarNutrition After Competition: After a volleyball tournament it is important to eat to help your body recover from the long playing day. Eating well will help your body recover for your next volleyball workout or practice.Recovery Food:More water!!!Dried or fresh fruitNuts, almondsLean meats - Chicken, turkey, fishWhole wheat pasta, brown riceSaladsCoconut waterRecovery shakes/smoothies - be careful with these if you are purchasing one – make sure you check what is in them so you aren’t drinking something too high in sugar. Making your own is super easy and you can pack a lot of nutrients into smoothies. Any frozen fruits (mangoes, berries, bananas, pineapple) along with spinach/kale, coconut water, almond milk, and chia or flax seeds are great. In regards to recovery shakes with protein powder, make sure you check the ingredients on these as well. If you are looking for one specifically, I personally prefer the Vega Recovery Protein powder. It’s a little pricey, so if you are looking for something along those lines that’s less expensive, plant-based protein powders are great. Foods to Avoid:Fast foodBlended, sugary drinksChips, salty foods ................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download