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Nutrition for a Beach Volleyball Tournament

Hi, I’m Alicia Romano, registered dietitian at the Francis Stern Nutrition Center at Tufts Medical Center. I’m here today to give you three tips on how you can use nutrition to power through a beach volleyball tournament. Before the tournament, I suggest you eat a balanced meal rich in protein, high in carbohydrates, and low in fat, ideally three to four hours before tournament time. The closer to the tournament, the smaller your meal should be, the lighter on your stomach. I also suggest you prioritize hydration, starting to drink water at least the evening before. I suggest you take at least one big cup of water two hours before a tournament time, and then start sipping on water throughout the tournament at at least fifteen minute intervals. During the tournament I suggest you prioritize maintaining your fuel and fluid intake. For tournaments lasting longer than one hour, utilizing a sports drink can be really helpful in maintaining your electrolytes and sweat losses. In long tournament times, it may be important for you to keep items such as sports drinks, gels, sports bars on hand to maintain your fuel sources that you might lose during long periods of exercise. Replenishing your body with fluid, carbohydrates, and protein is critical after a long day of competition. I suggest sipping on water or a sports drink immediately following exercise. In addition, a meal combining carbohydrates and protein at least 15 minutes after exercise is important for replenishing your fuel source. A good example is a small sandwich or bagel paired with a yogurt and a sports drink. To learn more about the Francis Stern nutrition center and our services visit tuftsmedicalcenter.org/food

David Frank