What would a healthy diet for a teenage volleyball player consists of?!
Question: What would a healthy diet for a teenage volleyball player consists of.?
I am 14 and a fairly active volleyball player. I have some VERY important try outs this weekend for my club team. It is important for me to do as well as I can. I was wondering what types of food I should be eating for: Breakfast, AM snack, Lunch, Afternoon snack, Dinner, and PM snack.? and what types of work outs should I be doing.? Intense running or low intensity workouts.? Health Question & Answer
Answers:
Hey I am also fourteen and play for my school team, and a club team.
I would recommend on weekends and days without school:
1. Start fresh in the morning. Have a breakfast of two slices of toast plain or with a natural preservative on them, like natural jelly. Then have one egg, as well as some strawberries. On the day of the tryouts, cut the toast down to one slice. Then, stretch and go for a light jog around the block one or two times, not enough to tire you out, just to wake yourself. Come home, do twenty pushups to work your arms out, and a few squats. Then, have an orange or banana.
2. Start with a volleyball and practice your serve, bump, and set preferably with a partner. If no partner is available, practice alone just be ready to chase after your ball. Then, try to lift some weights of three or five pounds in many different ways, (if no dumb bells are around, use heavy textbooks, god knows we have enough of those!), then you will practice balance by balancing on one leg. Or, try playing another sport like soccer or tennis for a little, to get your other muscles working.
3. Lunch can be a sandwich or salad, be sure to have a side of fruits and/or veggies, and drink an energy juice like gatorade or powerade.
4. Take a break! Let your muscles rest for about two hours. Then, take a light snack of either fruit or some pretzels. Stretch, go for a jog that is double what you did in the morning, to get your muscles working. Do double the push ups you did. Then practice with a volleyball for a little.
5. Dinner, be sure to include some lean meats, vegetables, and carbs in your meal as well as a glass of milk.
6. Stretch a little then go for a light jog, same as the morning. Try a few simple volleyball exercises im sure you know or can find online(trust me too involved to type here!), then just have a small snack of fruit or some healthy cookies or granola bars. Go to sleep early and be up early. Be sure to take vitamins!
On days with school, if you have time, do a light jog, half of what you do in the AM on weekends. If not, try some situps or pushups squeezed in. Have cereal with lowfat milk and some fruit such as orange strawberry or grape. Lunch is a sandwich, with juice, and then when you come home grab a quick granola bar and jog for double or triple what you did in the morning or the same as what you would have done in the afternoon on a weekend. Practice some volleyball exercises, lift some weights, and practice your sets, serves, and bumps. Have a hearty dinner with meat, carbs, and a fruit or veggie. Drink milk or juice. Stretch and do some light exercises or go for a light jog. Get to sleep early.
On the day of the tryouts, if it is in the morning, eat the toast an egg and lots of fruit. Drink plenty of water and juice. Bring along a granola bar and juice, as well as water. go for a light jog if there is time, and stretch. Lunch can be a light salad with fruit. and Juice or water.
If it is in the evening, follow out a normal day. The meal before you go (either lunch or dinner) would be as follows: lunch, salad and juice or water with ffruit, dinner a protein with veggie or fruit, and carb. water only with dinner. if lunch is your last meal before the tryouts, just jog after lunch and stretch. If its dinner that is your last meal, jog lightly and stretch.
After tryouts, no matter how early or late, how good you did or bad, go for a light jog, do some drills OR a few pushups/situps, and then stretch. Go to sleep early to rest your body.
Adjust this plan for yourself, but be sure to rest your body. If you are feeling run down, give yourself a days break or cut down on the work. WIth volleyball practices and games, be sure to eat pletny of fruits and veggies, as well as meats. Drink juice and water before a game or practice, milk after. Cut down on heavy sweets like cake and brownies.
Hope i helped. Contact me if you need more help.Health Question & Answer
I would recommend on weekends and days without school:
1. Start fresh in the morning. Have a breakfast of two slices of toast plain or with a natural preservative on them, like natural jelly. Then have one egg, as well as some strawberries. On the day of the tryouts, cut the toast down to one slice. Then, stretch and go for a light jog around the block one or two times, not enough to tire you out, just to wake yourself. Come home, do twenty pushups to work your arms out, and a few squats. Then, have an orange or banana.
2. Start with a volleyball and practice your serve, bump, and set preferably with a partner. If no partner is available, practice alone just be ready to chase after your ball. Then, try to lift some weights of three or five pounds in many different ways, (if no dumb bells are around, use heavy textbooks, god knows we have enough of those!), then you will practice balance by balancing on one leg. Or, try playing another sport like soccer or tennis for a little, to get your other muscles working.
3. Lunch can be a sandwich or salad, be sure to have a side of fruits and/or veggies, and drink an energy juice like gatorade or powerade.
4. Take a break! Let your muscles rest for about two hours. Then, take a light snack of either fruit or some pretzels. Stretch, go for a jog that is double what you did in the morning, to get your muscles working. Do double the push ups you did. Then practice with a volleyball for a little.
5. Dinner, be sure to include some lean meats, vegetables, and carbs in your meal as well as a glass of milk.
6. Stretch a little then go for a light jog, same as the morning. Try a few simple volleyball exercises im sure you know or can find online(trust me too involved to type here!), then just have a small snack of fruit or some healthy cookies or granola bars. Go to sleep early and be up early. Be sure to take vitamins!
On days with school, if you have time, do a light jog, half of what you do in the AM on weekends. If not, try some situps or pushups squeezed in. Have cereal with lowfat milk and some fruit such as orange strawberry or grape. Lunch is a sandwich, with juice, and then when you come home grab a quick granola bar and jog for double or triple what you did in the morning or the same as what you would have done in the afternoon on a weekend. Practice some volleyball exercises, lift some weights, and practice your sets, serves, and bumps. Have a hearty dinner with meat, carbs, and a fruit or veggie. Drink milk or juice. Stretch and do some light exercises or go for a light jog. Get to sleep early.
On the day of the tryouts, if it is in the morning, eat the toast an egg and lots of fruit. Drink plenty of water and juice. Bring along a granola bar and juice, as well as water. go for a light jog if there is time, and stretch. Lunch can be a light salad with fruit. and Juice or water.
If it is in the evening, follow out a normal day. The meal before you go (either lunch or dinner) would be as follows: lunch, salad and juice or water with ffruit, dinner a protein with veggie or fruit, and carb. water only with dinner. if lunch is your last meal before the tryouts, just jog after lunch and stretch. If its dinner that is your last meal, jog lightly and stretch.
After tryouts, no matter how early or late, how good you did or bad, go for a light jog, do some drills OR a few pushups/situps, and then stretch. Go to sleep early to rest your body.
Adjust this plan for yourself, but be sure to rest your body. If you are feeling run down, give yourself a days break or cut down on the work. WIth volleyball practices and games, be sure to eat pletny of fruits and veggies, as well as meats. Drink juice and water before a game or practice, milk after. Cut down on heavy sweets like cake and brownies.
Hope i helped. Contact me if you need more help.Health Question & Answer