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Diana’s Tips on Nutrition:

September 22nd, 2012 Comments off

Breakfast means “break the fast”. That is what breakfast is all about, but too many people/players do not eat breakfast at all or do not eat enough breakfast especially if they have a match in the morning.  If you expect your body and mind to perform at its best you must eat. Here is what Diana recommends for breakfast:

Breakfast of Champions consists of whole grain cereals, fruit and juice, or eggs, toast and fruit, or hot oatmeal, yogurt, and fruit. All of these good wholesome foods turn into muscle glycogen. Stay away from white flour, white sugar, chemicals, fats and preservatives.  They stay in your stomach too long which drives up your glucose index too high which makes you feel more fatigued after you eat high fat and high sugar food choices.

Start your day off right and eat, but remember to eat the right foods a key to your championship game

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Diana’s Tips on Nutrition

May 19th, 2012 Comments off

Remember in the last issue in Fall 2011 we discussed racquetball muscles need “glycogen” in order to perform at their optimal level?

Glycogen is a muscle energy source that comes from fruits, vegetables and whole grains or complex carbohydrates. Your brain needs glucose or blood sugar and your entire metabolism needs water. Racquetball muscles also need “amino acids” found in protein to repair your tissues and cells.
We introduced the “championship meals” you need to eat in order to develop your championship game, so today I want to give you some “championship match tips” to help you reach your goals as well.
1-DO NOT eat within an hour of your match as you want your stomach almost on empty and all of the glycogen in your muscles.  A full stomach slows down reaction time.
2-DO NOT eat too much as your empty stomach is the size of your fist so a snack is a fistful. Perfect snacks are trail mixes, granola bars, power bars, a piece of fruit for fiber, vegetables, yogurt, bran muffin and a half of sandwich.  Always have your own special food at the tournament as you never know what the club has as food choices.

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Diana’s Tips on Nutrition

December 14th, 2011 Comments off

Racquetball muscles need ‘glycogen’ in order to perform at their optimal level. Glycogen is a muscle energy source that comes from fruits, vegetables, and whole grains or complex carbohydrates. Your brain needs glucose or blood sugar and your entire metabolism needs water. Racquetball muscles also need ‘amino acids’ found in protein to repair your tissues and cells.

Breakfast of Champions consists of whole grain cereals, fruit, and juice; or eggs, toast, fruit; or hot oatmeal cereal, yogurt, granola and fruit. All of these good wholesome foods turn into muscle glycogen. Stay away from white flour, white sugar, chemicals, fats, and preservatives. They stay in your stomach too long which drives up your glucose index to higher levels, which in turn makes you feel more fatigued after eating these high fat, high sugar food choices.

Protein Lunch consists of a sandwich made of turkey, chicken, tuna, beef, egg or any form of protein with cheese, lettuce, and tomato on whole grain bread; or soup, salad, and a lean hamburger. These are the ideal protein lunches that you need which will contain the amino acids to build and repair muscle tissue and cells that have been broken down by intense play. These amino acids coupled with the glycogen will put energy back into your muscles.

Pasta Dinner consists of whole grain pasta, salad, bread, and lots of water, (throw in some oatmeal cookies for desert) – making this the perfect ‘glycogen’ source. This meal supplies the energy you need for your brain and your muscles.

Protein Dinner is the ideal post-match meal at night as it is filled with amino acids that will build and repair broken down muscle and tissue from your match. Try steak, salad, and steamed vegetables with rice or a potato.

Post Game Nutrition should be 90 minutes after your match. Always eat a protein/carbohydrate meal-the amino acids are used to repair your broken down tissue and cells and the carbohydrates are used to replace your muscle glycogen stores from your match. Do not replace beer and popcorn for a good meal.

*You need to consistently eat like this for 2 days or 48 hours before your competition begins, your body will be perfectly filled with all the nutrients that it needs for a consistent and peak performance!

 

 

 

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Diana’s Tips on Nutrition

June 11th, 2011 Comments off

As a general rule your muscles need a good combination of food as racquetball is very demanding on the body. You need protein ( fish, chicken, fish, beans, etc. ) every day at least 90 minutes after practice to REPAIR your broken down tissues and cells. You need vegetables for electrolytes or quickness. You need fruit for circulation and you need complex carbohydrates, glycogen, for muscle energy.

***Nutrition can be found in our book Championship Racquetball.

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