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  • Fuel for Your Volleyball Workout – Volleyball Coach Chuck Rey | Volleyball Blog | College Volleyball Coach
    most active people prefer to wait two to four hours after eating a full meal before they head to the gym or prepare for a team practice The meal will have plenty of time to digest and empty from the stomach particularly if they don t stuff themselves with high fat foods cheeseburgers and fries that take longer to digest than a carb based pasta type meal The rule of thumb is to consume 2 Time pre exercise Grams carb lb Calories 150 lb athlete 5 60 minutes 0 5 g lb 300 calories 2 hours 1 0 600 4 hours 2 0 1 200 For a 150 lb person 300 pre exercise calories translates into 2 packets of oatmeal or a Dunkin Donuts size 4 oz bagel within the hour before your morning run 4 Fig Newtons and a banana at 4 30 p m when you plan to go to the gym after work at 5 30 p m If you will be meeting your triathlon buddies for a 50 mile bike ride at 10 a m you ll want 600 calories by 8 a m That s a bowl of granola with a banana and milk or several pancakes It s more than many cyclists tend to eat When and what should I eat during a long workout If you plan to exercise for longer than 90 minutes be it a long run row bike ride or team practice you should plan to consume not only a pre exercise snack to fuel the first 60 to 90 minutes of your workout but also additional carbs to maintain a normal blood sugar Your brain relies on the sugar glucose in your blood for fuel If your blood sugar drops you ll bonk lose focus lag on energy yearn for the workout to end fail to get the most from your effort Many a coach has learned that planning a mid workout fueling session pays off in terms of happier athletes and enhanced ability to train harder at the end of a 2 hour team practice While athletes in running sports that jostle the stomach may prefer to drink primarily liquid carbs i e sports drink cyclists and skiers might prefer a granola bar dried fruit or a chunk of bagel plus water The goal is 30 60 g carb 120 240 calories hour exercise that lasts 2 3 hours Note the pre exercise snack will fuel the first hour 60 90 grams carb 240 360 calories hour extended exercise Examples all day hike Ironman triathlon century bike ride Some athletes choose the convenience of engineered sports foods i e Sports Beans Clif Chomps PowerGels Others save money by choosing real foods raisins gummy candy that cost less and often taste better Both are equally effective When and what should I eat after a long workout Rapid refueling is most important for people who do repeated bouts of intense depleting exercise You want to rapidly refuel if you are

    Original URL path: http://coachrey.com/volleyball-nutrition/fuel-for-your-volleyball-workout/ (2016-04-26)
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  • Ace Your Game Day Nutrition Routine – Volleyball Coach Chuck Rey | Volleyball Blog | College Volleyball Coach
    pre competition meal Provide adequate energy carbohydrates are especially important Help avoid fatigue Allow the stomach to feel relatively light at the start of the game but avoid hunger pains Minimize gastrointestinal distress The timing of your pre game meal should be based on the time of your game If your game is in the Morning breakfast is your main source of fuel Mid afternoon eat a substantial breakfast and lunch Late afternoon eat breakfast lunch and a snack Evening Eat breakfast lunch and your pre game meal as dinner What should your pre game meal include Timing and the composition of the meal is critical Eat a substantial meal 3 4 hours prior to the game that is high in carbohydrates low to moderate in protein and low in fat for the best digestion Loaded sugar foods very high fiber food gas formers like beans and spicy foods should be avoid on game days An example of a pre game breakfast Bowl of oatmeal w skim milk 2 pieces of toast with jam 1 cup of fruit Other meal option 1 Bagel 1 oz of turkey breast 1 banana 1 cup of low fat yogurt 1 2 cup of

    Original URL path: http://coachrey.com/volleyball-nutrition/ace-your-game-day-nutrition-routine/ (2016-04-26)
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  • Smoke a French Fry – Volleyball Coach Chuck Rey | Volleyball Blog | College Volleyball Coach
    tournament weekends Unfortunately food choices at convention centers are usually terrible and even healthy fast foods subs burritos etc are often laced with unhealthy carbs and loaded with sodium And we wonder why so many kids who play volleyball year round still have bellies protruding from their jersey The worst is when I see a family sitting in a convention concourse downing McDonald s Burger King or Wendy s between matches especially those dreaded french fries French fries are one of the worst foods to eat loaded with terrible trans fats causing LDL Cholesterol levels to skyrocket Then add in the ridiculous smothering of salt on the fries which is linked to high blood pressure and heart attacks never mind the cause of dehydration during play Oh my why How can American s be this uneducated or just plain stupid in 2010 Smoking finally seems to be uncool It s finally been banned from airplanes remember those days stores and restaurants People that smoke are frowned upon but its taken how many years for society to take on this perception One cigarette won t kill you One french fry won t kill you either Smoking over time causes heart disease cancer among other diseases Coincidentally fried foods FRENCH FRIES eaten over time causes heart disease cancer and other diseases So if you don t let your kids smoke why do you let them eat french fries Share this Click to share on Twitter Opens in new window Click to share on Facebook Opens in new window Click to share on Google Opens in new window Related Nutrition 2010 02 11 Chuck Rey tweet Previous Week 1 Team Discipline Next Karch Kiraly Sands of Time 2 comments Magnus Hines July 22 2011 at 6 07 am Cigarettes are addictive French fries

    Original URL path: http://coachrey.com/volleyball-nutrition/why-not-smoke-a-french-fry/ (2016-04-26)
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  • USA Volleyball Nutrition – Volleyball Coach Chuck Rey | Volleyball Blog | College Volleyball Coach
    fatigued I provide some light carbohydrate options for consumption during competitions to ensure adequate energy for maximal jumping and spiking but of course the extra boost of energy will help you in whatever sport you play Good carbohydrate options include Sports drink Small portions of carbohydrate rich energy bars and carbohydrate gels like Powergel and GU Always pay attention to how your body feels Although many variables may play into this feeling nutrition is often a contributing factor and one that can easily be addressed at the time 4 Manage Your Post Workout Recovery After a workout or competition it is essential to replenish your energy stores Consume enough carbohydrates to replace that day s depletion and prepare for your next training session add a sufficient amount of protein to help muscle and tissue repair Since cells are more receptive to carbohydrates and protein during the 60 minutes immediately after exercise don t wait too long to indulge Depending on your body weight you should consume between 50 75grams of carbohydrates and 10 20 grams of protein within that first hour after training First establish a habit of consuming carbs and protein immediately after your workout before being concerned with the specific amounts 5 Hydration Proper hydration is key to good nutrition The body needs water to function especially during intense training or exertion Dehydration of as little as 2 body mass can Decrease muscular strength Decrease muscular endurance Decrease anaerobic work capacity Dehydration of 3 5 can result in increased risk of muscles cramps and heat exhaustion Be sure you start practice and competition with optimal fluid levels to help delay or minimize dehydration A good indicator of hydration is actually urine Ideally urine should be clear to light yellow lemonade color If your urine is darker yellow apple juice color it means you are dehydrated and need to replenish your fluids You can also easily monitor fluid loss and adjust your intake accordingly by weighing yourself before and after exercise The majority of your hydration should come from water however sports drinks can help replace electrolytes which are lost during exercise 6 Build a Strong Immune System I travel around the world with the Men s Olympic Volleyball Team and I ve found that the best way to prevent illness with such a rigorous travel and training schedule is to have a strong immune system Eating appropriately can help accomplish that goal Stay healthy by stocking your diet with Antioxidant rich foods Vegetables especially green leafy veggies and broccoli cauliflower asparagus and carrots Fruit especially berries apples and oranges Omega 3 and mono unsaturated fats found in fish nuts and seeds Healthy fats All fats are calorie dense so choose healthy fats such as avocados olives raw nuts seeds and ground flaxseed to meet your caloric needs Lean proteins including chicken breast skin removed turkey breast skin removed egg whites fish fillet shellfish lean beef top round tuna canned in water non fat cottage cheese and beans black

    Original URL path: http://coachrey.com/volleyball-nutrition/usa-volleyball-nutrition/ (2016-04-26)
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  • Volleyball Nutrition — Serving the Ideal Diet for Training, Competition, and Recovery – Volleyball Coach Chuck Rey | Volleyball Blog | College Volleyball Coach
    8 8 2 8 7 9 5 10 Noncompetitive 2 7 2 8 3 0 3 3 3 4 Food Energy Food energy calories from foods and fluids are not uniquely different from other power team sports A high carbohydrate diet of approximately 50 65 of total calories fuels both anaerobic and aerobic energy needs The type of high carbohydrate foods that meet these needs include fruits veggies whole grain cereals breads and pastas and low fat dairy Ten to twenty five 10 25 of calories from protein provides additional power strength for muscle repair Main meal foods such as lean meats chicken turkey fish nonfat cheeses dairy and egg whites or egg beaters or protein fortified smoothies or trail mixes can meet these daily needs Less than 30 from healthy fats are recommend for managing ideal competitive weights and can be met through seasonings or snacks of nuts nut butters fish oils avocado soy and vegetable oil based salad dressings While carbohydrates are key to performance special attention should be given to mineral rich carb choices to manage electrolyte losses from sweating Replacement of sodium potassium with sport drinks lightly salted foods such as baked chips or pretzels calcium fortification with low fat dairy snacks such as nonfat milk or yogurt and iron rich foods such as lean meats poultry fortified cereals beans or peas can assist with energy utilization efficient muscle contraction and prevention of hyponatremia low blood sodium and hypokalemia low blood potassium which can impair performance In addition antioxidants vitamins E and C from a combination of nut and fruit snacks have been shown to assist in muscle repair and recovery in competitive athletes Volleyball nutrition is not complete without addressing fluid intake The typical volleyball player may lose up to one or more pounds during practice or the equivalent of 16 oz of fluid Therefore a minimum of 2 cups of fluid prior to playing 4 6 oz of fluid every 15 minutes of play and an additional 2 cups of fluid after practice should be consumed to management symptoms of dehydration Athletes training and residing in warmer climates need to ensure round the clock hydration in order to prevent the cumulative effects of dehydration on training and performance Taking Volleyball Nutrition on the Road The challenge to peak performance during competitive match means getting enough nutritious food while traveling Players should prepare by taking a stash of sport or breakfast bars shakes sport drinks crackers trail mix healthy soups like vegetable bean noodle or minestrone small cereal boxes fresh fruit and mini bagels on the bus or plane Pregame meals should be light in fat moderate in protein and carbohydrate based Pasta with grilled chicken or shrimp lean meat with baked potato or a lean meat mayo free 6 inch whole wheat sub will also work 2 3 hours before game time If extra fuel is needed before play a cup or two of sport drink water with ½ a sport bar 1 hour

    Original URL path: http://coachrey.com/volleyball-nutrition/volleyball-nutrition-serving-the-ideal-diet-for-training-competition-and-recovery/ (2016-04-26)
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  • Healthy Lunch and Snack Ideas – Volleyball Coach Chuck Rey | Volleyball Blog | College Volleyball Coach
    Snack Ideas Healthy Lunch and Snack Ideas I often get into a rut of healthy foods to eat The following was emailed to me by Earth Fare Market Hope this spurs some ideas for you too Click on the image for full size Share this Click to share on Twitter Opens in new window Click to share on Facebook Opens in new window Click to share on Google Opens in

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  • Volleyball Nutrition – Volleyball Coach Chuck Rey | Volleyball Blog | College Volleyball Coach
    so make those convenient snacks healthy You will be surprised how much and how often healthy snacks are eaten If you must buy bad foods purchase them less frequently and in smaller quantities and make them a once a week treat not something easily accessible everyday It is also your responsibility to be a good role model for teammates and make healthy lifestyle choices Lead by example On tournament road trips we will stop to eat at healthy fast food restaurants Restaurants like McDonald s Burger King Wendy s Taco Bell etc have been clinically proven to cause obesity heart disease and cancers Think of it this way Do you smoke We are certain you do not because of the negative health issues so why go to places that cause negative health problems What to Eat The same basic nutrition principles apply to both men and women The major food groups include Complex Carbohydrates WHOLE GRAIN breads not white bread SWEET Potatoes not white baked or mashed potatoes NO SUGARS Vegetables or Fibrous Carbohydrates such as leafy lettuce not ICEBURG spinach broccoli Fruits Berries are great Protein Nuts Fish Poultry Eggs low fat red meat and dairy Healthy Fats Olive Oil Soy Oil Notice what should limited SUGAR and SALT we try to avoid as much processed sugar and salt as possible Soft Drinks or Candy loaded with SUGAR Chips loaded in fat and salt Fried Foods terrible blah Butter just fat mayonnaise puke and we are sure there are TONS of other things we are missing Just ask Smoothies Another food item we are a big advocate are smoothies Not store bought smoothies because they are loaded with processed sugars all fruits contain natural sugar in moderation is good for you We make smoothies at home with ice milk fruits and a protein mix Whey or Soy protein The protein mixes come in a powder and purchased in the grocery store or a health food store like GNC A smoothie is a great after workout after practice or tournament day it is also great for long car rides food that quickly replenishes your muscles with needed nutrition ALWAYS eat after working out or practice Your body is like a car if you run out of gas or deplete all your energy you will not be able to function Proper nutrition is just as important as working out For great smoothie recipe s see the Runner s World article When to Eat We are not done yet Three large meals a day will make you fat no matter what you eat OR one meal a day teaches your body to store fat and you will gain weight more easily Ideally you should eat 5 or 6 SMALLER meals a day This keeps your metabolism up and you burn fat much much faster Here is an idea of the meals Meal 1 NEVER SKIP Breakfast We are a HUGE proponent of Oatmeal it helps reduce cholesterol and helps shed fat Have

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  • Volleyball Coach Resources – Volleyball Coach Chuck Rey | Volleyball Blog | College Volleyball Coach
    Chart Volleyball Workout Log Volleyball Vertical Jump Chart Volleyball Cauldron Sheets 4 spreadsheets within workbook If you have similar resources you would like to share please leave a comment or send me a message I will coordinate getting it posted Share this Click to share on Twitter Opens in new window Click to share on Facebook Opens in new window Click to share on Google Opens in new window Related volleyball statistics 2015 01 04 Chuck Rey tweet Previous 15 Volleyball Quotes for 2015 Next Volleyball Down on the Farm 6 comments Frank Spurlock August 6 2009 at 1 05 pm Hi all this stuff is great I am still looking for a stat sheet for use in game that is simple I coach and keep all the stats at the same time We are a small HS and have limited resources thanks Frank Frank Spurlock August 6 2009 at 6 05 am Hi all this stuff is great I am still looking for a stat sheet for use in game that is simple I coach and keep all the stats at the same time We are a small HS and have limited resources thanks Frank Chuck Rey August 15 2009 at 11 11 pm In the past when I was flying solo as a coach for Georgia Southern University s Men s Team I used the Volleyball Game Stat chart on this page http coachrey com category resources It can be a lot of work during a match but it really keeps you in tune with the match It also forces you to sit down when coaching which I believe keeps the energy and focus on the players in the game not on the sideline and the coach Hope this helps good luck to you this season Chuck Rey

    Original URL path: http://coachrey.com/resources/volleyball-coach-resources/ (2016-04-26)
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