If you’re refuelling with nutritious and healthy food, you’ll not only feel better, but you’ll have the right kind of energy to play longer as well. You’ll want to make sure that you replenish all the calories you’ve burned. Salad on a Stick. There is rarely time to go eat anywhere else. Okay so we each have to bring a snack every week for the team. There is some debate about sports drinks, but in general, if a person is working out for more than an hour, and sweating a decent amount, they should consider drinking a sports drink to replenish the electrolytes they’re losing through sweating. Even if you don’t have any perishables, you might want to add an ice pack to your cooler bag to keep your snacks fresh and drinks cool. You’ll definitely feel much better the next day – even if you are a bit sore. Title: Nutrition for Athletes During Tournaments Author: Dori Van Stolk Created Date: 12/2/2010 8:39:19 PM Carbohydrates are important because they are the primary way that your body gets energy. Fruits like apples, bananas and oranges make good tournament snacks as well. Add ingredients to blender in order listed, and blend until smooth. Eating smaller amounts of healthy food throughout the day will help you maintain a more even blood sugar level, so that you’re not spiking and then crashing. As newbie volleyball moms and dads, you really don’t know what to expect at your first tournament. Having a variety of foods in your lunch bag is important, because you’ll want to snack in between games when you have a few spare minutes. You’ll be carrying it around the gym with you all day, along with your volleyball gear, so you’ll want something that’s light and easy to carry. This site also participates in other affiliate programs and is compensated for referring traffic and business to these companies. Good snacks to bring to volleyball? Eating well for tournament day doesn’t start when you wake up in the morning – it actually starts the day before. I also find that some brands are easier to digest than others, so you might want to try a couple different brands. You may not be an Olympic athlete, but you’re still going to be spending all day running around and burning lots of calories. For a tournament day, you’ll want to make sure you’re eating complex carbs, or starches, because those take longer for your body to burn, which will provide you with better energy reserves during a long day of playing. Also, once your body has burned up its glucose stores, it’ll turn to its fat reserves. Some facilities have concessions, but it’s always the standard fare of hot dogs, nachos with day glo orange cheese sauce, etc. You’ll want to keep this level of nutrition going during game day as well, by eating a variety of well-balanced foods on tournament day. Your body’s energy reserves will be low, so think about replenishing them with some good calories, instead of empty calories. Bananas. It’s a personal preference, but for myself, the only time I drink sports drinks is on tournament days. 2 0 obj While many tournament rules do not allow coolers on the fields, you should be able to keep one in your car. After a long day of playing volleyball, you will have burned a ton of calories, and your muscles will likely be fatigued – even if you don’t feel it right away! Playing in a volleyball tournament all day means that you’ll be burning lots of calories, so you’ll want to refuel properly. ! If you usually drink coffee, you might be tempted to skip it on a tournament day. Examples of healthy carbohydrates to pack in your lunch bag: If carbohydrates are the fuel for your muscles to operate, proteins are the building blocks that repair and maintain muscle growth. <> That being said, it takes many hours of endurance activity to start burning fat – so don’t think that gives you an excuse to eat a lot of fatty foods to stock up on your fat stores! Use these recipes to make healthy snacks for all sports tournaments, road trips, vacations and whatever else takes you away from home!! Tournament day is a day of endurance, and you don’t want to conk out halfway through the day! However, if you’re a regular coffee drinker (like so many of us are! You don’t have to bring the refrigerator! High-fat foods take longer to digest and may cause stomach discomfort. Take in food when you know you have enough time for your body to … Spring Rolls with Peanut Sauce. This is what I eat in a day at my competitive club volleyball tournament. For fruits and veggies, make sure you wash (and slice them, if required) beforehand, so it’s more convenient to just grab them for a snack during the day. Healthy Foods for Volleyball. White Trash Sliders – Serve the cheesy, meaty filling on sliders! So you definitely don’t need to eat a lot of fats to get the nutrients and calories that you need. So many thanks However, not all sports drinks are created equally, so be sure to check the labels and make sure that there isn’t a lot of refined sugar added. 1 0 obj <>>> Dear sir/mafam Title: SNACK LIST Author: Ray Augustin Created Date: 10/30/2009 2:12:27 AM Cucumber Spring Rolls. That means that having healthy, nutritious food with you is important, because even if you find some time to purchase takeout, you can’t guarantee that the options will be healthy and nutritious. Time: As mentioned, you probably won’t get a lunch break, so you’ll want to eat when you can. And, even though it’s really tempting to join in on the after-game wings, this is the time you’ll really want to make some healthy food choices. Here are some of my tips and recommendations for snacks during tournament play: 1. On the spectrum of energy drinks, protein powders, gels, Shot Bloks, and protein bars to sandwiches, bananas, and nuts, try to have the majority of your fuel be real food. While these can be a great source of nutritious calories, always read the label to make sure. Take in food when you know you have enough time for your body to process it. Here are some good snack options to pack in your lunch bag for tournament day. Cooler. While it’s tempting to eat some licorice or chocolate for a quick sugar high, remember that you’ll come crashing down from that refined sugar high as well! She will be competing against the top 48 teams in the country and her team is seeded … We usually end up providing breakfast & lunch for the girls and their families. Why is it so important to eat healthy during a volleyball tournament? Replenishing electrolytes during exercise is important because if electrolyte levels get too low, a person might experience muscle cramping, fatigue, or nausea. If you’re not getting enough protein, your recovery time after the tournament may be affected as well. Alternatively, carbohydrate rich, easy to digest snacks such as fruit, cereal bars or sports bars can help to top up muscle glycogen (fuel) stores. I really need ideas as I have about 15 of these tourneys next year. Keep them healthy on and off the field! ?�Ǽ�.���M���W�fL4��@F�~*۟D���Y *&R_g�~�� �-a�3�NG��͜W$� L�����?�4%� A?Ũ��/s4h^vD����Q�g.,K7�{�4�1���@���[^�r�����2�HG/FiM�� 0%U�z�RܣL�}I%��H�!C�(�Xq�r��H� �3�c�k�\�pz�t��[i��}D?s�� ���QR�o���>'�B�Qځ=]^��)w��Ҁ������/�Y���Y'���yu���8���itvHZ�y�H�箋c�k�H�"vaO.�� �lgB'�~�.8C����_7�w�rE_��x?1���)�����. endobj When you’re eating healthy carbs, your body will convert those carbs into glucose, which then gets used as fuel when you’re exercising. Water also helps your muscles function well, and if they’re not getting enough water, they will tire much more easily. Stay away from foods with high processed sugar and any new foods you have not tried before on game days. If you are a human, do not fill in this field. You’ll feel sluggish, and you may even cramp up. Not feeling too full: The last thing you want to do is wolf down a huge lunch, then jump on the court for a game. Whisk together dressing ingredients. On tournament day, you will be sweating much more than usual. Ideally, you will want to … Fruit appears on this list quite a few times with other foods, but Nicoletti says you can chomp … If you consider an alternative, read labels and seek out real fruit options that are low on added sugar. When adding fats to your diet, make sure they’re the right kinds. The First Club Volleyball Tournament. Dr. Clark, who has a Ph.D and is a registered dietician, works with the Penn State women’s volleyball team, and she has this to say about why nutrition is so important for athletes: “Foods from the key five food groups bring in the vitamins and minerals that allow the muscle cells to do the work that we’re demanding of them. Having a good mix of protein-rich calories will also help you feel more full for longer, so you won’t feel hungry while you’re playing. Pour on the quinoa salad and mix. Look into getting a lightweight cooler bag. My name is Irena and I’ve been playing volleyball for over 25 years. Eat snack foods that you are used to eating. Similar to the way that your good nutrition starts the day before the tournament, it’s a good idea to drink the recommended 6-8 glasses of water per day for at least a couple days before your tournament day as well. Foods that typically provide a good source of complex carbohydrates are cereals, breads, and pastas. Fruits like apples, bananas, and oranges make good tournament snacks as well. Drinking enough water during a regular day is important, because it helps your body function the way it needs to, by helping digestion, regulating temperature, and ensuring nutrients get where they need to go. But, if you plan your food ahead just a little bit, you’ll stress less, and enjoy the day even more! Southside Swarm Volleyball Club Tournament Food Facts Home of the Killer Bees Page 2 A smaller amount of PB is probably ok??? You’ll feel better, and you’ll be glad you took the time to pack nutritious options. Sometimes, there’s almost as much sugar in a granola bar as there is in a candy bar! Pack a Variety of Foods. Eat a large meal at least 3 to 4 hours before a competition to give your body time to digest the food. Cucumber Radish Bites. Tournament days are HECTIC. Here’s why each of the three types of calories are important for athletes. Sweet Pepper Snacks. Bug Repellant stream Calories come in different forms, either carbohydrates, proteins, or fats, and they are all important for your body to function well. Adding some healthy fats to some of your other lunch items, such as an olive oil dressing to a pasta salad, is a good way to include fats in your daily diet. The owner of this site, ProRecAthlete.com, is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. But I never eat too much fruit during a volleyball match, as most fruit tends to have a higher sugar content, which I try to balance out with some higher protein options as well. Once you get to know your team, you also learn their eating habits and can move to the team approach down the road! Hey you guys! For a match lasting less than 1 hour water or electrolyte drinks are appropriate. You might even want to pack a little extra, because when your teammates see the delicious and nutritious snacks you’ve brought, they might ask you to share!
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