Overview - Intro - Nutrition - Sleep - Movement - Questions - - PowerPoint PPT Presentation

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Overview - Intro - Nutrition - Sleep - Movement - Questions - - PowerPoint PPT Presentation

Jul 11, 2023 126 likes •258 views

Overview - Intro - Nutrition - Sleep - Movement - Questions Nutrition Invest in yourself Nutrition 1. Two phase Immediately, within 2 hours 2. Refuel, Replace, Repair, Reinforce Reference: USOC Nutrition Guide

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Overview

  • Intro
  • Nutrition
  • Sleep
  • Movement
  • Questions
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Nutrition

“Invest in yourself”

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Nutrition

1. Two phase → Immediately, within 2 hours 2. Refuel, Replace, Repair, Reinforce Reference: USOC Nutrition Guide http://coachrey.com/volleyball-blog/wp-content/uploads/2014/04/USOC-Nutrition-Gui de.pdf

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Nutrition

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Nutrition

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Sleep

“Aim for 10, hit 9, beat 8”

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Sleep

  • Napping → 15-30 or 90 mins
  • Supplements → ZMA, tart cherry juice, fibre, kiwifruit and dairy protein.
  • Strategies → De-power hour, monitoring apps.
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Movement

“Muscle soreness not lactic acid”

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Movement

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Overview

What I do now:

  • Prepare - Two ways
  • Choc milk + snack
  • Nuun as I need post, have on hand
  • Cold water immersion
  • If contact session or if on feet/exertion 8-10/10
  • 12-15 deg for 10-20 mins
  • Meal within an hour
  • Protein an hour before bed with tart cherry/fibre (+ ZMA if up early in the

morning)

  • De power hour: Planning/review, low light, reading
  • Next day: Pool session with 6 meals
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SLIDE 12

Questions??