To view the slides from Dan's presentation, please click here.

If preparation for Dan's "Nutrition in Sports" talk coming up next Thursday, Jan. 28th (see Calendar for details), the TVC Staff thought it was important to share some of the information Dan has provided us with throughout our correspondence this year. With Dan's permission, I have compiled and included his invaluable sport-specific training knowledge sent via e-mail to ensure accuracy.  

As we hope you may have heard from the girls lately, it is of the utmost importance that they "eat to compete". Many of the athletes have been spotted eating a snack before or between workouts as Dan has suggested. It is our hope that next week's Nutrition in Sports talk will continue to maximize the work the girls are putting in both in the weight room and on the court. As Dan likes to say, you car isn't going to go anywhere if you don't put the right kind of gas in it :)

What follows is a highlight of Dan's Philosophy --if you haven't picked up on it yet--in his words. A special thanks to Dan and the Staff at EAO for all their hard work, support, patience, and knowledge a we move forward with the 2016 season!

 1. We must never lose focus of why we are here... that is play volleyball at a high level. You can't play of you are hurt. 

In order to achieve the above objectives and develop a better athlete, each workout (programming) must be different.  Its important to "stimulate" the muscle and the nervous system not "annihilate" it.  Many people (both parents and athletes) that don't study sports specific training think the only productive workout is one where the athlete is soaking wet. This mindset can be dangerous and actually be counter productive. When you over condition you actually will make the athlete slower and less explosive and as the season goes on, the risk of acute injury rises dramatically.

2. "Success starts in the Mind"
Building confidence and getting the athlete to believe in themselves is also critical to developing successful elite athletes. I have been coaching the girls on mindset, work ethic and having "passion for their craft".

3. "Eat to compete" - Nutrition and Supplementation Guidelines for TVC Athletes: Dan Jones, EAO Sports, LLC.

Great athletes eat differently than average athletes. Athletes must eat small, frequent meals (every three hours) to keep the body from lowering the base metabolism and going into starvation mode = utilizing muscles for energy.

Cogs in the wheels of great athletes (and to prevent acute injury):

• training on the court
• strength and conditioning
• rest (8 hours of sleep) 
• nutrition 
• supplementation

Protein: Protein is critical to repair tissue. Cortisol levels are the enemy. To lower cortisol levels make sure that an athlete eats 1 or 1 1/2 grams of protein per pound of body weight. Use non-processed/non packaged meats. Don't be afraid of red meats. (Especially don't have to be concerned for children - their cholesterol/lipid levels are not usually high.)

Carbohydrates: Carbohydrates are critical for energy. Eat complex carbs like oatmeal (not with brown sugar and cream) and sweet potatoes (not with brown sugar). The complex cabs keep your glycemic level steady.

If you need an energy kick, eat a simple carb like a rice cake with jelly.

Fat: Fat is not an enemy - it is needed for the formation of hormones and energy. Unsalted almonds are a great source of fat.

Supplementation: Athletes should have whey protein 2x a day - this is not a meal replacement. This is in addition to meals.

Everyone's body is different so each athlete has to eat the foods that work for them. Here's some suggestions:

Practice days-
Eat a breakfast with protein and carbohydrates- eggs, oatmeal.

Snack at 10am- Quest Bar

Quest bar -This brand of bars have high protein and not much sugar. Most bars have a lot of sugar in them. The high levels cause an imbalance in the body.

After practice (before EAO) have a raisin bagel - some carbohydrates but not too heavy before workout

After workout (within an hour): have something high in protein that has sugar - like chocolate milk. This helps with cell repair.

For Game Day-

Night before: Have complex carbohydrates with protein. (Whole wheat pasta or oatmeal with a protein shake before bed)

Breakfast - have moderate fats and fiber to prevent belly aches and digestive issues. EAT BEFORE THE GAME)

During the match - fruit is ok, or rice cakes with jam.

Stay hydrated - watch sugars in sports drinks. Powerade Zero has no sugars vs gatorade with 21 sugars per serving - many bottles are two servings. (Swimmers sweat and lose minerals - replenish with electrolytes. Vitamin Shoppe has 39 cent packets that can be put in water)

When Dan is looking at the nutritional information on packaged foods he looks at the sodium, carbohydrate and sugar. He likes the P28 products. Beware of refined salt - it has no nutritional value. Sea salt, Himalayan salt and Celtic salt are much better choices.