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The basics of good nutrition are especially important for active kids and teens. Here are some tips for making sure they’re ready to play.
Eat Breakfast. Everyone needs to replace nutrients they used overnight and rehydrate. Of particular importance are carbohydrates and protein. Protein helps you feel satiated, carbs provide energy.
Stay Hydrated. The general rule is to drink two cups of water or a sports drink per hour. Even when kids are not active they should strive to be hydrated. They should urinate 4-5 times per day and urine should be clear and pale.
Get Plenty of Calcium and Iron. A diet low in calcium can lead to stress fractures and longer recovery times from injury. Essential for getting oxygen to muscles, iron is needed for energy and endurance.
Plan for Lunch. More than just snacking, a lunch with a balance of carbs, protein, fruits, and vegetables helps replenish what it’s using to play.
Recommended snacks to bring
Sports drinks Water Granola bars 100% fruit juices Yogurt Pretzels Crackers Fresh or dried fruit Carrot sticks, celery, and other vegetables Lean protein, such as slices of turkey sandwich meat or peanut butter.
Prepare yourself for the tournament with these tips.
Bring Chairs & Blankets. Fold-up camping chairs are a good idea to pack. Not every gym allows them, but they’re often more comfortable than the available bleachers.
Know the Rules. Understanding the game and the yearly updates to the rules can help you enjoy the event and understand why calls are made. The best resource is the Iowa Volleyball Region Web site: http://www.iavbreg.org
Get a Schedule. Learn the schedule for the day so you know when the breaks are scheduled. Help your daughter get proper nutrition during the break times and be sure to walk around and stretch out yourself.
Active play and exertion occasionally leads to injuries. A proper warm-up, stretching, good nutrition, and good play can help prevent injuries on the court. The most common injuries for young volleyball players are muscle cramps and ankle sprains. Here are some basics on these two topics.
Muscle Cramps. Cramps can be caused by overusing a muscle, dehydration, and a lack or depletion of nutrients in your body. One simple solution is to eat a banana; high in potassium, bananas can help prevent cramping. Muscles are also in need of electrolytes (made of mainly sodium, but also has other important nutrients for muscles, including potassium). Many sports drinks have electrolytes, but watch for drinks with high amounts of sugar, which you want to avoid. Also avoid sports drinks with caffeine.
Ankle Sprains. Sprains, the result of a stretched or torn ligament, can happen when you fall, twist your ankle too far, or land unevenly. Signs of a sprain include bruising, swelling, pain and tenderness, inability to bar weight on the joint. A doctor can help diagnose the sprain and may opt to take X-rays to ensure that there’s no fracture or break involved. The classic treatment is called R.I.C.E.:
R: Rest. A doctor can help decide how much an ankle should be rested, which may include using crutches to keep weight off the ankle.
I. Ice. Ice can decrease pain, swelling, and bruising. Use ice for up to 3 days post-injury.
C. Compression. Wrapping the ankle can help prevent swelling and bruising. Keep an ankle wrapped for at least 1 or 2 days after the injury and for as long as a few weeks depending on the extent of the injury.
E. Elevation. Raising the ankle to a level at or above the heart will prevent the swelling from getting worse.
A doctor can help with decisions about the use of ankle braces and recovery exercises.
Sources:
Aaron Brock, MS, ATC, PES
http://usavolleyball.org/news/2009/09/14/olympic-caliber-nutrition/15942
American Academy of Family Physicians
http://familydoctor.org/online/famdocen/home/healthy/physical/injuries/010.html
Gale Vegeman, RD, CSCS
http://www.health.arizona.edu/health_topics/nutrition/sports/vball.pdf
Iowa Volleyball Region http://www.iavbreg.org/
Shawn Dolan PhD, RD, CSS D
