Carb-loading is a nutritional strategy that’s been around for a while, especially in endurance sports. Carb-loading occurs when you eat a high-carbohydrate-based meal like a big plate of pasta the night before or a couple of days before a game or tournament.

The idea is that this increase in overall carbohydrates will increase the amount of fuel stored in your muscles. With that extra energy, you will then have more energy to pull from during the activity.

Sounds great, right?

The Problem with Carb-Loading

The only problem is that a lot of the research has shown benefits studied carb-loading effects of adults and professional endurance athletes — not children and teens.

As amazing as it sounds, children and teen’s metabolisms work slightly differently compared to adults. When it comes to drawing energy from food, children and teens (especially pre-puberty) are more efficient at pulling energy from both the fats and carbohydrates they eat.

Additionally, children and teens are less able to store as many carbohydrates (glycogen internally in your muscles and liver). They therefore have to be able to fuel their growth and energy levels through consistently eating food.

When it comes to powering your game throughout the long haul, it’s a bad idea to focus only on one type of food. Carbohydrates — like rice, quinoa, fruit, potatoes, and whole-grain bread and wraps — are an important fuel source, but they’re only one of the many foods an athlete needs. It also takes vitamins and minerals from veggies, proteins, and healthy fats to stay in peak playing shape.

Another potential downside of carb-loading is simply not being used to doing it. Days or hours prior to a big game is not an ideal time to overeat or eat any foods that are out of the ordinary for you. The last thing you want before a game is an upset stomach or digestive problems.

A Better Nutrition Strategy

A better strategy is to work on eating a balance of nutrients in every meal regardless if it’s a week, a day, or the morning of the game. The more you work on a balance of protein, carbs, veggies, and fat-dense foods in every meal, the more automatic your food choices will be.

Think about it like preparing for a test. You will probably get a better grade and perform better in the class if you consistently study the material presented in class every week compared to cramming for the test the day or night before.

An ideal plate for an athlete has these nutrients (3 meals per day):

1. High-quality carbohydrates and fats fill up the body’s energy tank. These are foods like cooked or baked potatoes, rice, beans, whole fruit, avocado and hummus spreads, and 100% whole grain or sprouted grain bread, wraps, or buns. Most athletes need about 2-3 cupped handful-sized portions of carbs and 1-2 thumb-sized portions of fat per meal, depending on their body size.
2. Protein-rich foods help prepare and repair the body’s muscle tissue for competition. These are foods like chicken, lean beef, ham, sliced sandwich meat, Greek yogurt, protein powder, fish, tempeh, and tofu. Most athletes need about 1-2 palm-sized portions per meal, depending on their body size.
3. Colorful veggies provide important nutrients like vitamins, minerals, antioxidants, and fiber. Most athletes need at least 1 fist-sized portion per meal.
4. Water to keep you hydrated. Use sports drinks and electrolyte replenishing drinks during games that tend to be longer in duration and or in hot, humid environments.

For more specific recommendations for what to eat before a game, check out this pre-game nutrition guide.

Consistently fueling yourself with the right balance of foods day in and day out will help you play better during the game and make you feel better every day — like during practices, workouts, and school. Instead of thinking about what to eat before the big match, you will eat the foods you’ve practiced eating. The foods that you know work well for you.

Nothing works better than doing the basics very well. With consistency, this will yield better results and make eating healthier a daily routine that enables you to perform on and off the court.

Read More

• Sports Tournament and Traveling Nutrition
• Fuel Up Properly for Soccer Tournaments
• How to Recover From a Soccer Game or Workout

Maybe you’re a high school freshman or sophomore athlete looking to take the next step to the varsity level. Or you may be a junior or senior trying to stand out and play your sport at the collegiate level.

Adding strength, muscle, and overall body weight can be tough considering all the athlete’s daily movement. Think about how much energy you are burning with all the scheduled long practices, weight room sessions, and extra skill work.

To gain muscle and overall body weight, you have to create an environment where your energy tank is never empty or depleted. To do this, you have to eat nutrient-dense foods that provide ample energy (aka calories) while repairing and rebuilding muscle tissue.

Carbohydrates and fats are the nutrients that provide all the energy needed to play your sport and workout. With ample amounts, the right types of carbs and fats will help you gain good weight that will transfer over to better performance.

Protein is the nutrient that repairs and builds muscles post-workout, throughout the day, and after practices or games. With ample amounts, quality protein sources will help build strength and muscle tissue to assist your carbs and fat in gaining more overall weight.

Determining Portions of Foods

Think about your meals throughout the day and what foods make up those meals.

For most athletes, their plates should have:

1-2 palm-sized portions of protein—the thickness and size of your palm

• Meat, fish, whole eggs, Greek yogurt, tempeh, tofu
• 1-2 scoops of protein powder (plant-based, whey, or collagen powder)
• Store-bought, a single-serving protein drink

At least 1 fist-sized portion of veggies—the thickness and size of your fist

• Any veggies that you enjoy eating raw or cooked
• Mushrooms, peppers, onions, pickles, leafy greens, carrot sticks
• Powdered greens supplement for smoothies and shakes

2 cupped handful of carbs—the amount that would fit into a cupped hand

• A large piece of whole fruit like apple, pear, orange, banana
• Large handful of strawberries, blueberries, blackberries, grapes, etc.
• 2-3 pieces of smaller fruit like tangerines, kiwis, peaches, nectarines, etc.
• Grains like rice, quinoa, oats, and granola
• Starchy veggies like baked potatoes, sweet potatoes, squash, or plantain chips
• Legumes and beans like chickpeas, black beans, and pinto beans
• 100% whole wheat or sprouted grain bread, wraps, and bagels

1-2 thumb-sized portions of fat – the thickness and size of your thumb

• Avocado, coconut flakes, dark chocolate
• Nuts and seeds like almonds, cashews, walnuts, chia seeds, or hemp seeds
• Spreads and condiments like hummus, cream cheese, butter, and salad dressings
• Nut milk and nut butters
• Organic dairy products

Your hand size is proportionate to your body size. Its size never changes. This makes it the perfect tool for measuring food and nutrients.

At Least 3 Meals Per Day

An athlete looking to gain muscle and overall bodyweight will eat at least 3 big meals a day. If you are eating 3 balanced meals with the template shown above and are still not seeing progress try adding an additional snack or meal to meet your required protein, fat, and carb needs. A healthy rate of weight gain is 1-2 lbs every 2 weeks.

Consider adding 1 palm-sized portion of protein AND either:

A. 1 cupped handful of carbs. or B. 1 thumb-sized portion of fat. To 1 or 2 meals or as snacks throughout the day.

Smoothies are an easy way to add more muscle-building nutrients without cooking or sitting down for a meal. Try out this template to create your own smoothie that you can drink in between meals or after workouts.

It’s always a good idea to keep snacks like whole fruit, trail mix, dried fruit and nut bars, nut butter and rice cakes, and protein bars in your sports bag for quick snacks on the go.

Don’t Make This Nuturion Mistake

Often, athletes will make the mistake of eating calorie-dense (and not so nutritionally rich) foods like fast food, pizza, baked goods, and weight gainer supplements in an attempt to gain weight by any means necessary.

Yes, this will help you gain overall body weight, but, more times than not, it will lead to weight gain resulting from adding more fat tissue to your body.

By eating carb and fat-rich foods, your weight gain will result from more muscle tissue and smaller amounts of fat tissue on your body.

Examples of nutritional-dense carbohydrates are baked potatoes, quinoa, brown and white rice, beans and lentils, sprouted-grain or 100% whole wheat bread, and real fruit (fresh or frozen).

Examples of nutritionally-dense fat foods are hummus, avocado, coconut flakes, nuts and seeds, nut butter and nut milk, high-quality dairy products like goat cheese, dark chocolate, and protein-rich sources like whole eggs and salmon.

The goal here is to gain weight you can use to be transferable in your sport and in the weight room.

Volleyball hitters need to jump high to carry out a successful attack hit. Volleyball blockers need to jump high to resist the opposite team’s attacks. Attacking and defending positions also need to be good at reacting to jump and shuffle quickly. Jump training needs to be a key part of a volleyball training program. Both blockers and hitters should do their best to increase their vertical jump and their ability to land properly and move with more coordination.

Try these 5 jumping and landing drills for volleyball athletes that can be done at home with no exercise equipment.

It is important to note that you need to have prerequisites of strength, stability, and deacceleration skills to jump higher and move more explosively. To be most effective, these should be done in conjunction with a strength and conditioning program that incorporates stability drills, strength training exercises, and mobility drills.

Altitude Landings

Before you even start working on advanced jumping drills, you need to be able to land properly. The altitude landings will help you develop landing mechanics and teach you how to land in an athletic position. Landing drills will train your body to properly absorb large amounts of force properly and build deacceleration strength, reducing the risk of lower-body injuries. Perform depth drops falling off in front and off the sides of a box. You can progress this exercise by adding the height of which you are falling or adding additional weight like a medicine ball. Focus on sticking the landing and holding the landing position for 3 seconds with your knees wide and chest tall.

Lateral Bound & Stick

Bounding is a huge component in many sports, not just volleyball. Lateral bounds are used to help build explosiveness and the ability to transfer force. It also will test how well you can absorb force from landing on one leg. This drill is great for all positions. As with the rest of our jumps, focus on sticking the landing on each rep. Each jump should be for height and distance, not speed.

Rotational Vertical Jump to Stick

Like any vertical jump variation, you are simply jumping for maximum height on each repetition and focusing on a good landing position after each rep. Adding the slight 45-degree turn mimics the slight rotation you experience during the hitting motion. This jump will help you practice body control both during the jump and as you land. Use your arms with your legs to help produce a better-sequenced jump.

Long Jumps

The long-jump is an excellent exercise focusing on the maximal extension of your arms and legs. Start with performing single reps, focusing on maximal distance, and sticking the landing—each jump is considered its own repetition. Walk back to the starting jump position to allow for a minor bit of rest to ensure maximal effort on each jump. Use the hands to help provide momentum to achieve maximal distance. Stick the landing the best you can, and land in a good athletic position practiced in the altitude landings. Once you’ve mastered the single long jump, try to add another rep to the equation. This is an excellent progression that focuses on timing and sequencing your arms and legs together, which is great for outside hitters and opposites.

Depth Jumps

Depth jumps are great jumping exercises for interior positions that block like middle hitters. It’s also an excellent drill for defending positions like the libero, who need to react quickly to spikes. This drill focuses on minimal ground contact time and develops the calves and Achilles stretch-shortening cycle used for more reactive jumping. Focus on jumping quickly like the ground is covered in hot lava. Emphasize your arms to aid in momentum.

The sooner you can provide your body with food, the better your body will repair itself. Suppose you fail to provide your body with the food it needs to recover. In that case, you may experience more soreness and joint achiness and low levels of energy that can severely blunt your body’s ability to repair itself after put under extreme stress.

Please think of the 3 R’s when it comes to proper recovery after a game or workout.

1. Rebuild

Repair your joints & muscles with lean protein sources — aim for 1-2 palm-sized portions or 25 to 50 grams.

• Greek yogurt (3/4 to 1+ cup)
• Lean, minimally processed sandwich meats like shaved chicken breast, turkey, ham, or roast beef (4-6+ oz)
• Lean meats like steak, chicken breast or thighs, pork chops, ground beef or turkey, etc. (4-6+ oz)
• Fish and seafood like salmon (canned or fresh), tilapia, tuna, shrimp, cod, etc. (4-6+ oz)
• Eggs (1 whole egg is 6g of protein)
• Protein powder like whey protein, plant-based protein, or collagen peptides (1-2 scoops)
• Plant-based sources like tempeh, tofu, lentils, or combinations of beans and rice

2. Refuel

Refuel your energy tank with quality carbohydrate sources that are quick-digesting and slow-digesting — aim for 1-3 handful sized portions. The longer and more intense the workout or sport, the more carbs you need. For example, suppose you played in a tournament with several matches. In that case, you will need more carbohydrates than if you did a 40-minute strength training session.

Digests Quick

• Whole fruit
• Smoothies made with whole fruit
• Rice cakes or white rice
• Dried fruit & fruit-based bars
• Applesauce
• Chocolate milk

Digests Slow

• Whole Grains like quinoa, wild rice, brown rice, amaranth, buckwheat
• Sprouted grain or whole-grain bread and wraps
• Baked potatoes, fingerling potatoes, sweet potatoes
• Rolled or steel-cut oats
• Minimally processed granola
• Beans and lentils
• Raw or cooked vegetables

3. Rehydrate

During intense competition or workouts, athletes lose electrolytes, fluids, glucose (energy), and cortisol (stress) levels rise. To recover, it is important to consume fluids to quickly restore hydration levels & lower cortisol levels to promote repair.

Strive to drink 20-40 ounces of water after activity — 2.5 to 5 cups. The amount of fluids consumed after exercise is heavily based on duration. The longer and more intense the activity, the more water you need to drink.

If your activity lasts 1 hour or less and is in a cool environment, strive to drink at least 20 ounces — or 2.5 cups or more — within the first hour.

Suppose your activity is in a hot, humid environment and or lasts more than 2 hours. In that case, you may need an electrolyte beverage or sports drink. Strive to drink 20 ounces of a sports drink or water within the first hour following activity and 20 ounces of water within the second hour.

As always sip on water or an electrolyte beverage throughout rest breaks during intense activity. To simplify these recommendations, make sure you are always keeping up with your hydration levels by keeping a big water bottle with you throughout the day and in your sports/workout bag.

Often, the parents take turns hosting meals the night before (or the day of) the big game. To make these team dinners run as smoothly as possible, these meals need to be:

• Filling and nutritious
• Fast
• Affordable

Building a Nutritious Plate

The right types of nutrients will help to fuel athletes as they prepare for a game or tournament. As parents, we have the power to provide nourishing foods for a meal that will create a competitive edge for your son or daughter’s team.

An ideal plate for an athlete has these nutrients:

1. High-quality carbohydrate and fats that fill up the body’s energy tank. These are foods like cooked or baked potatoes, rice, beans, whole fruit, avocado and hummus spreads, and 100% whole grain or sprouted grain bread, wraps, or buns. Most athletes need about 2-3 cupped handful-sized portions of carbs and 1-2 thumb-sized portions of fat per meal, depending on their body size.
2. Protein-rich foods help prepare the body’s muscle tissue for competition. These are foods like chicken, lean beef, ham, sliced sandwich meat, Greek yogurt, fish, tempeh, and tofu. Most athletes need about 1-2 palm-sized portions per meal, depending on their body size.
3. Colorful veggies provide important nutrients like vitamins, minerals, antioxidants, and fiber. We’ll talk about ways to sneak these in later.
4. Water to keep athletes hydrated. Ditch the soda, lemonade, fruit juices, and Gatorade—you’re athletes don’t need it, and it’s an extra expense.

Strategies to be Quick and Efficient

Teams often need to eat fast, and most parents don’t have a lot of extra time to spend preparing the dish.

If you can, plan ahead. How many people will you be feeding? Don’t forget to include the coaches and managers in your headcount. Will you use a caterer or make it yourself? Are there any allergies or dietary restrictions to consider? If your feeding the team before a game, be sure to allow at least two or three hours for proper digestion, so they don’t experience cramps or indigestion while playing.

Keep it simple. This is not the time to test out a brand new recipe from Bobby Flay. Choose dishes that are familiar to most teens. Pick one main dish and plan the rest of your menu around it (i.e., carb sides, fruit/veggie, and dessert). Use disposable plates, cups, and cutlery. No one has time to wash 500 dishes.

Ask for help or volunteers. The more hands, the better. You will need help setting up, serving, and cleaning up.

Serve it buffet style. This is definitely the easiest way to do it. Set everything up on a long table in the order that it will be plated. Put the plates at the very beginning of the table, followed by the protein, then the carbohydrates, then the fats from toppings like avocados or spreads like hummus, the salad or fruit, dessert, cutlery, and finally the bottled water. This gives the athlete the freedom and power to make their own portioned plate and nutritional choices. Plus, with more and more food allergies, sensitivities, and food preferences, this is a safe route for making everyone happy and full.

Affordable Team Meal Ideas

Your best bet is to buy staple items in bulk like sandwich meats, large meat roasts, large bags of shredded veggies and lettuce, large cans of beans, bags of rice and other grains, family size yogurt, and whole-grain buns, wraps, noodles, or bread.

To save some prep and cooking time, many grocery stores have pre-made meals or large serving items like rotisserie chickens, fruit salad, hummus, guacamole, and large salads.

Slow Cooker

The slow cooker is a great tool for putting together a team meal. You can prepare large quantities for a hungry team, and the slow cooking means the meal will stay warm through weather delays and overtime.

Chili: Fall and winter is a great time for a traditional chili and checks all the nutritional boxes. With several slow cookers and secret recipes, you will have the makings for a team chili cook-off!

Meatballs: Use them to top your pasta, in make-your-own meatball subs, or as a stand-alone protein. Add a variety of dressings or sauces for people to choose from.

Pulled Pork: BBQ pulled pork can be prepared in your slow cooker and served with sides such as baked beans or roasted veggie and potato medley. Add a pre-made side salad and layout some fresh fruit for some additional sides.

Beef Stew: Made with beef and veggies and served over rice, this meal is easy and delicious.

Buffalo Chicken: Slow cook shredded chicken with your favorite buffalo sauce, served on a whole wheat bun. A real crowd pleaser!

Wraps and Salads

Wraps are a smart alternative to sandwiches because they can be made in advance and travel easily without the bread getting soggy. You can fill them with just about anything! They are also an easy meal to layout buffet style with some sides like fruit salad or yogurt parfaits.

Cold Cuts: A variety of ham, turkey, and cheese wraps can be prepared ahead of time for an easy team lunch at the field. Toppings like avocado and various hummus spreads can give them some flair.

Traditional Salad Bar: All the traditional greens, plus parents can contribute potato salad or pasta salad to round out the meal. Chicken or tuna salad works great as well.

Chicken Cesar: Whether you wrap it up or eat it as a salad, Chicken Cesar is a team favorite! All the ingredients can be stored separately in a cooler and combined quickly for an easy team lunch.

Traditional Salad Bar: All the traditional greens, plus parents can contribute potato salad or pasta salad to round out the meal. Chicken or tuna salad works great as well.

Sides and Deserts

Yogurt Parfaits: An easy side or dessert that can be made in advance and stored in the fridge. You can also layout ingredients like Greek yogurt, granola, fresh-cut fruit, dark chocolate chunks, and mixed nuts for the athletes to make their own.

Fruit Salad: A light lunch or side that travels well in a cooler. Bring some large containers of Greek yogurt as a way to add some protein to the equation.

Create your Own

Mexican Theme Bar: For an easy team dinner, have parents bring Mexican fillers, and players can make their own burritos. Black beans, rice, and tomatoes are some of the most inexpensive foods in the grocery store.

Potato Bar: This is an easy one — players can top their own baked potato with cheese, bacon, broccoli, or sour cream.

Spaghetti or pasta dishes: Who doesn’t like a spaghetti dinner? Cook the noodles and offer a couple of sauces and toppings like slow cooker meatballs, chopped and steamed veggies, and shredded cheese.

On the Grill

Bringing the team meal outdoors and cooking on the grill can turn any team meal into a party! Tell parents to bring their own meat or sides to contribute.

Sliders: Go little! Grilled beef or chicken sliders are popular as a meal or aside.

Kabobs: If you have older kids on the team, they can help prepare the meats and vegetables for a kabob meal.

Burgers: Don’t overlook traditional hamburgers. It’s a classic team meal! For your team vegetarians, have a few veggie burgers on hand.

Grilled Chicken: Try out a fun new marinade and serve with sides like baked potatoes, rice, and veggie kabobs or put it on a sprouted grain bun for chicken sandwiches.

Read More:

• 11 Reasons Every High School Needs a Strength and Conditioning Program
• What Should I Eat After A Competition

If done consistently, there’s no doubt that all these “extras” will help you become a better player. Now, imagine if you spent just as much dedication and energy on your nutrition and sleep?

Eating nourishing foods, drinking enough water, and getting quality sleep are skills that we can practice every day to become healthier versions of ourselves. They aren’t all that flashy but, helping you stay energized, nourished, and prepared to be your best any day of the week.

Build Your Competitive Edge With Sleep And Nutrition

Hydration

Regardless if it is game day or not, proper hydration is key to moving and feeling your best. The body uses water to transport oxygen and nutrients to your cells while washing waste products and toxins away from them. And when it comes to your performance, a drop in just one percent of hydration levels can result in a 10 to 15 percent decrease in maximal strength and power output. Simply put, if you are just a little bit dehydrated before a workout or game, you may not jump as high, be as quick to react, run as fast, or be as strong as if you were well hydrated.

Aim for at least 1 ounce of water per pound of body weight each day. For a 150-pound person, they would need at least 100-150 ounces of water per day. The big 32 oz reusable water bottles work great. Carry it around with you at all times and sip on it regularly.

Nutrition

An ideal plate for an athlete has a balance of nutrients at each meal. Each nutrient plays an integral part in helping your body operate. Also, each nutrient works better when combined with one another. Think of this when it comes to your sport, you may be a good player, but you will not win the game by yourself — you need your teammates to play your best. To maximize performance and muscle recovery, aim for 3-4 balanced meals daily.

Build Power With Protein:

Protein helps build muscle, recover the body, and help your immune system function properly. Protein is essential in recovering your body after a workout or competition. Because our bodies use protein consistently, we have to keep replenishing protein levels throughout the day. Strive for 1 or more palm-sized portions —25-35 grams of protein— at every meal.

Prevent With Produce

Think of fruits & vegetables as a natural multivitamin that helps the body run smoothly, recover faster, and support a strong immune system. Aim for 3 colors of veggies & whole fruit on your plate at each meal.

Fuel With Carbohydrates

Carbohydrates from whole grains and fruit are the primary fuel for the body—especially high-intensity activities like sports and exercise. Just like protein, the more you exercise and play your sport, the more you need in that given day. Aim for whole fruits and grains that are minimally processed like sprouted-grain bread, rice, beans, quinoa, rice cakes, and potatoes. Eat 1-2 cupped hand-sized portions each meal—especially before and after activity. Strive for 3-6+ cupped hand portions daily.

Protect With Fats

Healthy fats contain powerful nutrients and antioxidants that repair joints, organs, skin, and hair. They also help in absorbing vitamins from the fruits and veggies we eat. Fats from Omega-3 fatty acids—like nuts, seeds, avocado, and salmon—boost brain power, mental clarity, and memory, giving you an athletic edge. Eat 1 thumb-sized portion each meal. Strive for 3-4 thumb-sized portions daily.

Balanced Meals

Create more balanced eating habits by spreading your meals and snacks evenly throughout the day. To maximize performance and recovery aim for 3-4 meals daily. You may even need 1-2 smaller snacks—like a piece of whole fruit or a nut and seed-based bar—between practices and training.

Athletes who do an excellent job at creating balance by evenly spread out eating tend to:

• have more sustained energy throughout the day
• better body composition to support the demands of their sport (more lean muscle & less body fat)
• perform at higher intensities for longer durations throughout practices, workouts, and games
• recover faster post-exercise

An erratic eating schedule and unbalanced eating habits lead to athletes:

• having less overall energy
• feeling sluggish throughout the day
• experiencing fatigued earlier during practices, workouts, and games
• recovering slower post-exercise

Use this helpful guide to know what and when to eat before a game or workout. This guide will help you know what to eat after games to repair your muscles and accelerate recovery on the other side of the coin.

Sleep And Recovery

Sleep is when recovery and repair to our bodies happen the most. It’s also the best time for our brains to process the information that has happened throughout the day. It’s when we form memories and hold on to information that is important to us while filtering out the stuff that we don’t need. When it comes to sport, we need our bodies to able to recovery quickly and our brains to be sharp in remembering plays and reacting accordingly. This is important for the growth and development of an athlete looking to take it to the next level.

Suppose you are trying to make it to the college level. In that case, you will have early 6:00 am workouts weekly and have to travel early for afternoon games regularly. This will help you establish a routine early and stay ahead of your competition.

Erratic sleep patterns can leave you feeling out of whack and sluggish. There are very few young athletes who focus on sleep so a regular sleep schedule will create a competitive edge. Just a few adjustments to your daily routine can help you go to bed and wake up at the same time every day. These tips will help you take control of your internal clock so you can constantly sleep better, recover faster, and wake up energized.

Be Consistent

Pick a bedtime and a wake-up time—and stick to them as much as possible. Life will inevitably interfere, but try not to sleep in for more than an hour or two, tops, on Saturdays and Sundays so that you can stay on track. That way, your body’s internal clock will get accustomed to a new bedtime, which will help you fall asleep better at night and wake up more easily each morning.

Make Gradual Adjustments

You won’t be able to change your sleep schedule overnight. The most effective tactic is to make small changes slowly. If you’re trying to go to sleep at 10:00 pm, rather than midnight, for example, try this: For the first three or four nights, go to bed at 11:45 pm, and then go to bed at 11:30 pm for the next few days. Keep adjusting your sleep schedule like this. By working in 15-minute increments, your body will have an easier time adjusting.

See The Morning Light

Your body’s internal clock is sensitive to light and darkness, so getting a dose of the sun first thing in the morning will help you wake up. Opening the curtains to let natural light in your bedroom or having a cup of coffee on your sun-drenched porch will cue your brain to start the day.

Dim The Lights

Likewise, too much light in the evenings can signal that you should stay awake. Before bedtime, dim as many lights as possible and turn off bright overhead lights. Avoid computers, tablets, cell phones, and TV an hour before bed since your eyes are susceptible to the blue light from electronic screens. Quiet reading, stretching or foam rolling, and listening to soothing music are examples of ways to get into the right frame of mind for sleep without the screentime.

Skip The Snooze Button

Though it’s certainly tempting to hit the snooze button in the morning to get a few extra winks, resist. The first few days of getting up earlier won’t be easy, but post-snooze sleep isn’t high quality. Instead, set your alarm to the time that you actually need to get up and remember that it may take a few minutes for your body to adjust to a daytime rhythm.

Putting It All Together

These food and sleep habits will take some time to dial in, but you will feel and see the advantage that you gain come game time when you finally do. Just like your sport, these are skills that take practice and reps. When it comes down to it, you don’t just want to survive or even compete in your sport—you want to win!

These are the daily habits of a winning athlete:

• Carry a water bottle around with them so they are always hydrated
• Eat 3-4 balanced, nutrient-dense meals a day that incorporates protein, vegetables, carbs, and healthy fat
• Evenly spread out meals throughout the day and never skip breakfast
• Eat at least 2-3 colors of fruits and vegetables in each meal
• Have an established sleeping routine including consistent waking/sleeping times and limiting screen usage 60 minutes before bed
• Prioritize getting 7-8 hours of interrupted sleep every night

Read More

• Sports Tournament and Traveling Nutrition
• Fuel Up Properly for Soccer Tournaments
• How to Recover From a Soccer Game or Workout

Traveling athletes often lose out on many of the advantages of playing at home, such as sleeping in their own beds and eating meals at home. Between car rides and flights to tournaments, showcases, and road trip games, it’s hard to eat well and fuel your body for performance if you’re making your food decisions last minute and on the fly.

Even if you know what’s healthy, if you aren’t prepared when it’s time to eat, you’re doomed. How many times have you eaten a concession stand hot dog and chips between tournament games because that was the only option? Or maybe you woke up late in the hotel and have to stop last minute at a fast food joint.

We’ve all been there.

Luckily, making a nutrition plan before hitting the road can help parents and athletes make better choices, which will result in having the energy to play strong all weekend, even in the last few minutes of the previous game.

The goal here is to find healthy snacks and meals that you already enjoy eating to not experience any stomach discomfort or cramps during games. You want to strive to keep your eating routine consistent with the foods that you eat every day.

Plan Several Days Before Your Travel Tournament

Scope out the location around where you’re staying and or playing. What are natural markets nearby? Any healthy cafes? Any build-your-own fast-food restaurants where you can create your own bowl or sandwich? Check out what “grocery stores near [hotel or gymnasium address]” turns up on Google Maps. Flag and save locations for situations where you may be in a rush and have to stop quickly. You can also save some healthy dining locations for situations where you may have a more extensive 2-3 hour break between games so you can eat a bigger balanced meal.

Many grocery stores even have pre-made deli salads or sandwiches, pre-cut and pre-washed fruits, pre-made hummus, single-serving yogurt parfaits, and protein bars. They may even have create-your-own, self-service options where you can create your own grain bowl, salad, sandwich, or hot meals. You can also find a food preparation service to do the work for you.

Packing The Right Foods For Sports Tournaments

Eating the right kinds and combinations of food is crucial for you to feel your best when playing. If you only have a quick break between games, think about eating quick digesting foods rich in carbohydrates. If you have a more extensive gap of several hours between games, think about eating a bigger balanced meal with plenty of protein, carbohydrates, veggies, and healthy fat.

Here is a more detailed look into proper pre-game nutrition.

These snacks are good to eat within 30-60 minutes of a game or between matches because they are fast-digesting foods that will convert to energy quickly:

• Rice cake with peanut butter
• Nut butter and berry jam sandwich
• Piece of whole fruit like a banana, apple, orange
• Several handfuls of blueberries or strawberries
• Dried fruit and nut-based bars
• Oat and granola-based bars

For more extended stays, invest in an insulated cooler bag or use the mini-fridge in the hotel room to prep meals before heading off to the gym to save time and money. Think about balanced meals that you already enjoy eating—as yogurt parfaits with fresh fruit and granola or whole-grain wraps with lean meat, veggies, and avocado.

Once you have given some thought to what meals you enjoy eating before games or practices, pack the ingredients needed so you can build breakfast or lunch when you have larger 2-3 hour breaks. This is when it’s a good idea to eat a balanced meal with plenty of protein, carbohydrates, and healthy fat because your body will have ample time to digest and convert the meal into long-lasting energy.

Sports Tournament and Traveling Nutrition Template

Here is a good template to use when building a balanced meal:

• 1-2 palm-sized portions of protein
• 1-2 handful-sized portions of carbohydrates
• 1-2 thumb-sized portions of healthy fat
• 1+ fist-sized portions of veggies

The mini-fridges in hotel rooms and insulated cooler bags are a great place to store:

• Deli meat for sandwiches and wraps
• Pre-packaged veggies and hummus
• Pre-packed flavored tuna packets
• Whole fruit like berries, oranges, apples
• Pre-packaged fruit salads
• Single-serving Greek yogurts

These foods can be kept at room temperature and used to build the foods you enjoy:

• Whole-gran bread
• Whole-grain wraps
• Avocados
• Peanut or almond butter
• Bananas
• Single-serving microwavable oatmeal (just add hot water)
• Protein bars and nut-based bars
• Nut mixes

Always Pack Nutritious Reinforcements

Make sure to pack a reusable water bottle to stay hydrated and backup snacks in a separate bag—like your sports bag. Buy your favorite granola bars, trail mix, and protein bars that don’t require refrigerating, and keep them in your bag, so you always have something.

Eating At The Gas Station Or Airport Shop

Sometimes a convenience store is your only option. No big deal. Try to reach for whole fruit like apples, oranges, bananas first. Beyond that, aim for better, not perfect.

Create a decent gas station or airport shop meal with this template:

• 1-2 palm-sized portions of protein
• 1-2 handful portions of carbs
• 1-2 thumb-sized portions of fat
• Added Bonus: Veggies

Read More

• Youth Soccer Tournament Survival Guide
• Fuel Up Properly for Soccer Tournaments
• How to Recover From a Soccer Game or Workout

1. Provide enough energy to power you through your workout or game without hitting a wall or feeling lethargic.
2. Start the recovery and repair process much more quickly, so you are not as sore or achy after you train or play.

Food Equals Fuel

How much fuel you have in your tank will determine how long and hard you can perform.

Hydration Is Key

Regardless if it is game day or not, proper hydration is key to moving and feeling your best. The body uses water to transport oxygen and nutrients to your cells while washing waste products and toxins away from them. And when it comes to your performance, a drop in just one percent of hydration levels can result in a 10 to 15 percent decrease in maximal strength and power output. Simply put, if you are just a little bit dehydrated before a workout or game, you may not jump as high, be as quick to react, run as fast, or be as strong as if you were well hydrated.

Aim for at least 0.5 to 1 ounce of water per pound of body weight each day. A typical-sized plastic water bottle is 16 ounces, so for a 150-pound person, they would need at least 75 to 150 ounces of water per day (at least 5 to 9 water bottles per day). Before a workout or game, drink at least 12 to 16 ounces of water and be sure to sip on a sports beverage or water throughout the activity.

What foods to eat before a workout or game

How much time you have before your workout or game will determine what and how much you can eat. Here are some suggestions when time is a factor:

Option 1: Eat a regular, balanced meal, 2 to 3 hours before a workout or game
If it takes you a long time to digest your food or you’re able to set aside some time to sit down in a calm environment, eat a normal meal filled with foods that you enjoy eating. You know digest well for you — this is not the time to try out new dishes. Fill your plate with a mixture of carbs, fats, veggies, and protein that will promote sustained energy levels.

Use this guide to build the perfect plate:

• Between 1-2 palm-sized portions of protein-rich foods like eggs, meat, seafood, deli meat, tofu, tempeh, or Greek yogurt
• 1-2 fist-sized portions of veggies you enjoy eating like spinach, broccoli, bell peppers, cucumbers, onion, tomatoes, or salsa
• 1-2+ cupped-hand sized portions of carbohydrates like rice, beans, potatoes, 100% whole wheat or sprouted grain bread, oats, sweet potatoes, or fresh fruit
• About 1-2 thumb-sized portions of fat dense foods like olive oil, avocado, hummus, and various nuts or seeds
• 12-16 ounces of water (a big glass of water)

Option 2: Eat a snack full of fast-digesting foods at least 60 to 90 minutes before a workout or game.
Whether you forgot to eat, are on the go, or you prefer eating closer to activity, eat foods rich in carbohydrates. These are easy and quick to digest and some protein to provide energy without stomach discomfort or cramping.

Here are some go-to options that you can pack in your bag, grab at a gas station, or pick up at a convenience store:

• Fresh fruit like apples, blueberries, blackberries, strawberries, bananas, oranges, kiwi, nectarines, etc.
• Rice cake, whole-grain bread, or a whole-grain wrap with nut butter and fresh jam or fruit
• Whole fruit-based smoothie
• Greek yogurt topped with fresh fruit
• Dried fruit or a dried fruit-based bar like Lara Bar or Kind Bar
• Fresh granola or a minimally processed granola bar
• Oatmeal topped with fresh fruit
• Trail mix with dried fruit
• Applesauce

Try to limit fiber, fat, and added sugar close to game time. Fiber and fat take a long time to digest, so if you eat these close to competing (60 minutes or less), you may experience cramps and indigestion or feel sluggish and heavy. Added sugar creates large energy crashes that will not support sustained energy levels and may leave you feeling sluggish when you are playing.

Try to limit these foods at least 45 to 60 minutes before the activity:

• Raw, whole vegetables
• Large quantities of cheese, yogurt, or milk
• Beans or lentils
• Avocado and large quantities of nuts
• Energy drinks or packaged energy bars
• Candy
• Fast food
• Dense and or large meals like pasta or sandwiches

To summarize, here are some examples of foods and meals to eat in relation to how much time you have before activity:

If Your Workout Starts Within 2 to 3 Hours or More

• Sandwich on whole-grain bread, lean protein, and a side salad
• Egg omelet and whole-grain toast topped with avocado spread and a cup of fruit
• Lean protein, brown rice, and roasted vegetables

If Your Workout Starts Within 60 to 90 Minutes

• Protein smoothie made with milk or nut milk, protein powder, nut butter, banana, and mixed berries
• A cup of oatmeal topped with banana and sliced almonds
• Natural almond butter and fruit preserve sandwich on whole-grain bread
• Greek yogurt topped with fruit

If Your Workout Starts Within 60 Minute or Less

• Dried fruit-based bar with protein and wholesome ingredients
• A piece of fruit, such as a banana, orange, or apple
• A handful of dried fruit
• Applesauce

It all comes down to individualizing your meals by experimenting with what works best for you. Use your practices or other meals on non-workout days to try out combinations of foods. Make some mental notes on what made you feel energized, strong, and ready to play while also keeping a note of the foods that made you feel lethargic and slow. Be your own detective and learn what your body needs to perform at its highest level.

Whether you’re a receiver going up for a contested-catch, a point guard finishing a layup while being fouled, or a forward trying to score a goal with a defender glued to your hip, you need to be in control with the ability to finish the play through contact.

These 3 movements have one thing in common: the ability to brace and resist force or movement which will help you build the strength, stability, and body control needed to excel at your sport.

3 Core Drills To Help You Play Through Contact

Copenhagen Plank

Coaching Cues

• The purpose of this exercise is the stay tight while resisting the urge to drop your hips down into the ground
• Set up by stacking your shoulder down your elbow so it is a straight line into the ground and place your top knee on a padded bench
• Actively press your knee into the pad of the bench and your forearm through the ground
• Squeeze your abs and glutes as if someone was going to hit you in the stomach
• Keep your chest proud and gaze forward
• 2-3 sets of 20-30sec on each side

Anti-rotational Press with Overhead Reach

Coaching Cues

• The purpose of this exercise is to resist any rotational movement in your shoulders and hips while also resisting the tilting of your torso
• The larger you step out the harder the exercise becomes
• Squeeze your abs and glutes as if someone was going to hit you in the stomach throughout the entire movement
• Keep your chest proud and gaze forward
• 2-3 sets of 6-10 reps each side

Single-Leg MedBall Overhead Wall Slam

Coaching Cues

• The purpose of this exercise is to resist extending your back (flaring your ribs) in an unstable position
• Use a MedBall that is on the lighter side (6-10 lbs)
• Shift your weight to one leg and soften your knee
• Squeeze your abs and glutes as if someone was going to hit you in the stomach throughout the entire movement
• Keep your chest proud and gaze forward while bounding MedBall into the wall
• 2-3 sets of 20-30 slams
• Read More
  How to Warm Up for Contact Sports

Our bodies are brilliant and continually adapting to the stress we place on them during our workouts. To keep our bodies progressing, we have to consistently overload them to adjust to the new stress (which leads to the results we are all striving for). Progressive overload is a straightforward but crucial concept, laying the foundation for a successful training program.

Most people think the only way to apply this rule is either by adding weight, completing more reps, and or reducing your rest times. While these are very effective methods, they are not always realistic or accessible, often leading to ego-lifting and injury if abused for too long.

Besides the apparent lift more weight and do more reps, here are some strategies that you can use to train smarter and keep progressing towards your fitness goals regardless of your equipment:

1. Use Tempo to increase Time Under Tension (TUT)

The tempo is an effective way to apply the principle of progression. Time Under Tension is simply the time it takes to complete a repetition or set. Slowing down your eccentric (or lowering) Tempo or adding pauses in select parts of the movement will create a positive training effect leading to higher demands on your muscle tissue. Start by adding a 3 or 4-second lowering tempo to one or more exercises in your workout.

Let’s take the squat, for example; take 3 to 4 seconds to lower down to the bottom of your squat, exhale and push back up.

Taking the same squat and adding a pause would look like this; take 1 or 2 seconds to lower down to the bottom of your squat, brace your core and legs holding the bottom position for 2 to 4 seconds, exhale and push back up. Another option would be to hold the pause in the middle of the movement; take 1 second to lower down into your squat, push up halfway and hold for 2 to 4 seconds, then exhale and push back up.

2. Use Unilateral Training to increase Time Under Tension (TUT)

By splitting the body into left and right sides (unilateral), you are nearly doubling the amount of time it will take to complete one set of an exercise. That means your heart rate, metabolism, and muscle tissue are buzzing for a more extended amount of time. This is a very straightforward technique that I’ve found especially beneficial for clients who want to lose weight and improve body composition—not to improve sports performance.

Unilateral training is a critical tool for developing balanced strength and stability. You do almost everything in sports in a split stance or by pushing off one leg from a parallel stance, so it just makes sense to train your body that way. The unstable nature of unilateral training develops stabilizers and small muscle groups that you can’t hit with standard exercises, but that is critical for injury prevention. It also balances strength so you can sprint, change direction, and produce force equally on both sides of your body.

Unilateral exercises like side planks lunge variations, single-leg squat variations, single-arm rows, overhead presses, rear foot elevated split squats, and single-leg hip thrusts don’t require much equipment or load (and are very challenging). Combine these exercises with other strategies in this article, and you will be set up for success!

3. Increase the Range of Motion (ROM)

Reaching a full range of motion on every exercise you perform helps ensure that you’re targeting the correct muscles and preventing unnecessary strain and injury. If you’re looking to gain strength, hitting a full range and even adding more range of motion can be an excellent tool for progressing an exercise.

Using a more extensive range of motion recruits more muscle fibers and motor units (total muscle in your body), which creates a training effect that will increase muscular strength, definition, and size.

Let’s take the reverse lunge as an example. If you start on an elevated surface (4 to 6 inches), it requires you to cover more distance down as you lower your back leg into the lunge. This will make the exercise more demanding without adding more weight or reps.

4. Add a Resistance Band

Only have light dumbbells and a resistance band? Combining the two will increase the difficulty and overall load of the exercise that better strength training effect.

Dumbbell Squat with Band

Dumbbell Squat with Band

Dumbbell Floor Press with Band

5. Add a little Speed & Power

Often an overlooked aspect of training, adding speed and power movements into your program gets your muscles and nervous system working uniquely and will also increase your heart rate more quickly, increasing cardiovascular conditioning and power output.

The most powerful way to add speed and explosive power is through plyometric training. Some explosive movements can apply to sport-specific practice, like squat jumps, uphill sprints, single-leg bounding, or medicine ball throws. If you’re going to progress to using plyometric movements, make sure you focus on landing properly and incorporating a dynamic warm-up. Complete lower rep ranges (3 to 6 reps) and shorter sprint times (15-20 seconds) with these movements. Focus on your technique and moving explosively—quality over quantity.

If you have struggled with pain or injuries, stick with some of the other strategies above, or incorporate low impact speed and power movements like the kettlebell swing.

Broad Jump

Lateral Bound

Power Skip

Uphill Spring