Foods for function - What to eat to achieve optimum athletic performance

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It's no secret that food struggles go well beyond just teenage girls these days. You see it everywhere. Just a simple Google search for "Trending health topics" lands you 215 MILLION results. So to say that health, fitness, and proper nutrition are hot topics these days would simply be the understatement of the century.
That said, how do you know what food is really best for you to eat before, during, and after play? Well, we did a little research, and here's what we found...
Top 5 energy foods
Now, some of these won't surprise you, but some might. With a media struggle against carbohydrates beginning a few years back, it's easy for us all to be scared of the "C" word (carbs). But in reality, good carbohydrates are your bodies' fuel for a solid workout (according to this article and many more we found), or, in your case, peak performance throughout an entire tournament. In light of the second round of the Colorado Crossroads National Qualifier coming up this weekend, we thought we'd share some tips on what yummy foods you can gobble down before, during, and after play to maintain your energy levels and be just as on fire during day three as you were day one.

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1. Blueberries
Who knew the cute little blue fruit could provide abounding energy levels? We found that just one cup (around only 80 calories, mind you) can not only provide necessary fuel for your body, but some studies have shown the immune-system building fruit also can improve balance and coordination. Yes, please!

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2. Whole wheat pasta
This one probably doesn't come as a surprise to many of you. After all, when you think "carb up!" your mind probably wanders to the nearest Italian food restaurant (hello delish!). This healthy treat is packed with fiber and protein but be careful not to overdo it. You want this dish to speed you up, not weigh you down.

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3. Sweet potatoes
Surprise! We'd never heard this one before, but after reading this article it makes total sense. They said it best, so we'll simply quote them...
"A sweet potato also packs in more than a quarter of your daily needs for vitamins C and E, nutrients shown to prevent cell damage in athletes competing in extreme environments (altitude, heat, cold, pollution), as well as enhance muscle recovery after intense training."
A little tidbit we'd like to add... something tells us that piling on the butter and brown sugar slightly decreases the nutritious value of this gem. We suggest looking up some healthy ways to enjoy this power-packed food.

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4. Oranges
Who doesn't like a yummy, juicy orange? It brightened our day (and made us say, "Hmm, why didn't we think of that?") to learn what a good energy booster this little ball of fruit can be during play. The natural sugar gives you just the quick fix you need, and just one navel orange meets an entire day's requirement of vitamin C, this article said. Woohoo!

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5. Oatmeal
In researching we found that this is one of the best foods you can eat for breakfast before a tournament. It can help provide long lasting energy as it is digested more slowly throughout the day (whereas foods like bagels are digested faster, according to this site). For more on healthy eating for an athlete, we found this site to be helpful.

Overall, what you put in your mouth does affect your ability to compete at your highest level. Trust us. Even if you don't trust us, trust the millions of articles we found that have research to prove it. At the same time, what you don't put in your mouth can also affect your ability to compete at your best. Remember, as an athlete one of the worst things you can do is restrict your diet. Don't overdo it by overeating, and don't overdo it by not eating at all. Find a healthy medium by putting nutritious fuel into your body. You'll be amazed at the results.
Happy eating!
- Amarillo Juniors
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Hit or miss; a "gamer"

Most have heard about or know someone who is considered a "gamer." A "gamer" is the athlete that, during practice and training, does not perform well, but in the face of a game can outplay most of those on the court, somehow morphing into a "stud."
There are many arguments as to whether this is intentional or "just the way a player operates."
So what are coaches faced with when they have this type of player? Their biggest question is, "Can I depend on this player?"
Most coaches determine playing time, positions, and overall team roles based on play during practice. Some coaches even utilize systems such as Gold Medal Squared's "Competitive Cauldron" (explained HERE). In this system, good play in practice is of the utmost priority to the athletes competing against one another.
The hardest part of determining whether a "gamer" is worthy of a more prominent role on a team is deciphering this particular athlete's work ethic. For instance, is the underlying issue that she/he simply does not want to work hard and focus during training and then turns up the heat during competition? If so, this player strikes up a point or two on the untrustworthy scale. A facade like that cannot be sustained forever, and ultimately this type of player will be "out-skilled" by her/his teammates in the long run.
Many coaches have argued, however, that some athletes simply thrive on the adrenaline rush of play; and therefore up the ante, so to speak, during competition. How do coaches combat this? Well, to put it simply, they can design more competition-focused practices.
In most sports, and especially in volleyball, your "gems" are your consistent athletes. These are the players you can trust to put a ball down in a crunch situation, or step back to the service line and serve aggressively without fearing the fact that they are serving on game point.
Coaches, if you are faced with coaching a "gamer" take your time to really evaluate the situation. How does she interact with her teammates during practice? What is her level of hustle? How much fortitude does she have when faced with chaotic drills designed to induce stress? Often, paying specific attention to the athlete's reactions during these situations will give you hints as to what is beneath it all. But take your time in doing this, and try not to jump to conclusions without a thorough investigation.
Players, if you feel like you play better during competition than during practice, you may be in need of a self-evaluation. What is your mental status before you practice? How does that change before the start of a match? How emotionally and physically invested are you in practice vs play? Do you think you thrive in a more competitive environment? What circumstances can you, personally, change to be sure you are benefiting from play AND practice? Have you discussed these issues with your coach? Plan a short sit-down session with your coach for their input on how you can make some changes in the right direction.
Not everything in sports is cut and dry - hence the existence of sports psychologists! However, with some careful evaluation of self or athlete the situation can be molded in a way that benefits both coach, player, and team.
- Amarillo Juniors

13 Royal - LTK - after their 2nd place finish!

 

 

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