NUTRITION Foods
Nutrient Omega 3
fatty acids that heal
)LULÄ[Z VM WYV[LPU Protein is a critical nutrient because it
provides amino acids needed to repair and build tissues that are stressed on the court and in the gym. Without adequate protein, tissues struggle to adapt and are less likely to sustain the loads from training. How much, when and what proteins should an athlete con-
sume? Q 10-30 grams at each snack
and meal. Q Every 3-4 hours through-
out the day. Q Variety of plant and animal
sources (lean meats, low-fat Greek yogurt, low-fat cottage cheese, low-fat milk, beans and legumes, soy).
)LULÄ[Z VM JHYIVO`KYH[LZ Carbohydrates are the preferred fuel source for muscle contraction. They allow athletes to perform at a high intensity repeatedly during practice, matches or gym sessions. This nutrient needs to be replenished after training and at each meal and snack throughout the day because the body’s ability to store it is limited. The amount needed varies signifi- cantly based on the intensity of your workout and your activity level
Leucine
HEALING NUTRIENTS Food Sources
Benefit Salmon, tuna, sardines,
ground flaxseed, walnuts, canola oil
Chicken, fish, beef, dairy, eggs, soy, whey protein, pork
With the right nutrients in your diet, you can lower your risk of injury and recover more quickly if you do get hurt By Shawn Hueglin and Krista Atzinger
Tart cherries
Concentrate or juice that provides 40-80 tart cherries per day
Gelatin
Gelatin packets (10g per day)
INJURIES MAY SEEM INEVITABLE IN A SPORT LIKE VOLLEY- ball, but nutrition can be a force field to help prevent them. The food athletes choose to put in their bodies can lower their injury risk and also help heal injuries. Certain nutrients ensure that an athlete has the building blocks
to fuel and repair tissues like tendon, ligaments, muscles, bones and cartilage.
Stimulates muscle building and prevents breakdown
Decrease muscle soreness and inflammation Promotes collagen production Aids in repair of muscle
for the day. It should be adjusted to support easier and harder training days.
Certain dietary fat sources are thought to be anti-inflammatory in the body and provide an important fuel source between high intensity repetitions on the court and in the gym. Beneficial sources of dietary fat include avocado, nuts and seeds, nut butters, oily fish, extra virgin olive oil and ground flax seeds. Poor eating habits and an inadequate intake of key nutrients can slow your recovery process and keep you off the court longer than needed. Obviously, nutrition isn’t the only component that will keep an athlete injury-free and aid in healing, but it’s a piece of the puzzle. Beyond basic macronutrients like carbohydrate, protein and fat, there are several nutrients contained in food that may en- hance injury prevention and the repair process. These nutrients may support collagen synthesis, decrease muscle soreness and inflammation, combat oxidative
stress and, therefore, speed up the adaptive processes that take place during day-to-day training or during recovery from an injury. See chart above for examples.
Shawn Hueglin, PhD, RD, CSSD is a
sport dietitian with the United States Olympic Com- mittee. She works primarily with team sports based in the
Los Angeles area and the U.S. Olympic Training Center in Chula Vista.
Krista Atzinger is a master’s degree student at the University of Southern California in nutrition, health and longevity over a lifespan. She is a graduate assistant for the USC women’s volleyball team.
“Certain nutrients ensure that an athlete has the building blocks to fuel and repair tissues like tendon, ligaments, muscles, bones and cartilage.”
66 | VOLLEYBALLUSA • Digital Issue at
usavolleyball.org/mag
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