Nutrition
Nutrition |
|
|
Adding mass Muscle can be added at any time by combining a proper resistance program and an additional 250-500 quality calories daily. Gains should be slow and gradual, 0.5-1.0 kg/week to ensure lean tissue gains. Emphasize high-carbohydrate, moderate protein, and low fat (20-30% daily caloric intake) foods. Eat breakfast, regular meals and snacks, and consume adequate water (at least 10 cups/day). For athletes with a fast metabolism and hard time gaining weight, emphasize calorie dense foods such as pizza, nuts, granola, etc. Carbohydrates (CHO) This is your energy source for training. It is very important to consume a high-CHO meal after training to avoid chronic fatigue and decreased performance. Minimum CHO intake should be 60% of total calories. Pre-event eating Experimentation will determine the food combination that works best, but maintain a high-CHO diet everyday to prevent energy depletion from training. Eating prior to exercise maximizes energy stores, enhances performance, and avoids low blood sugar. Remember to consume adequate water to ensure hydration. Caffeine may disrupt the body and nervous system and will cause dehydration. Eating for different exercise times Dawn: Light CHO snack prevents low blood sugar. Eat extra before bed. Lunch: Eat high-CHO breakfast 2 hours prior. Afternoon: Eat high-CHO breakfast and lunch. Evening: Eat light dinner/snack 2 hr. prior to event. Sample high-carbohydrate/low fat meals Breakfast - cereal + milk, banana, juice, pancakes + syrup, muffins, bagels, yogurt Lunches - sandwiches, low-fat milk, thick-crust pizza Snacks - crackers, bagels, yogurt, fruit, energy bars Dinner - spaghetti, rice, potatoes, vegetables, small servings of meat During workout Energy can be consumed in sport drink (4-8% sugar solution) during long-term (>1hr) activities, high-intensity events, or tournament play. More importantly, drink 8 ounces of water every 15-20 minutes to avoid dehydration. Post-Workout Immediately following a high-intensity event consume CHO (simple sugar, i.e. Gatorade, juice, energy bar) to replenish energy. Within 2 hours, consume a high-CHO, high-protein meal to promote repair and recovery. Consume lots of fluids to aid hydration and limit alcohol after exercise. Protein A balanced diet provides the necessary requirements, even for athletes. Requirements may increase if the intensity or volume of activity is increased and intakes of ~ 1.8 g/kg may be necessary. Protein sources: 1 cup of dairy = 8 grams 1 ounce of meat = 7-8 grams ----- 3.5 ounces = 30g 1 egg = 6 grams (5 fat grams) 2 tbs. peanut butter = 8 grams (16 fat grams) 1 cup low-fat cottage cheese = 24 grams Water All weight loss during exercise is water. Performance will decrease if body is dehydrated even by 2% of body weight. Drink a minimum of 10 cups of non-caffeinated fluids daily. Drink 500ml of fluids 2 hr. before exercise and 250ml every 15 minutes during exercise. Thirst indicates dehydration has occurred. Drink while training so the body will adapt to handling fluid intake during games. Post-exercise, drink two cups of water for every pound lost from training. Limit alcohol intake after events and consume one cup of water with each alcoholic drink. |
|
[PHOTOS] [VOLLEYBALL]
|
