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Nutrition and Hydration

Nutrition and Hydration. Wilde Lake Volleyball. Hydration before, during and after exercise. Proper Hydration. Starting 2 hours prior to exercise consume 17-20 oz of water Every 10-20 minutes during exercise drink 7-10 oz Following exercise drink 16-24 oz for every pound lost.

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Nutrition and Hydration

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  1. Nutrition and Hydration Wilde Lake Volleyball

  2. Hydration before, during and after exercise

  3. Proper Hydration • Starting 2 hours prior to exercise consume 17-20 oz of water • Every 10-20 minutes during exercise drink 7-10 oz • Following exercise drink 16-24 oz for every pound lost.

  4. Fueling before and after exercise

  5. Fueling • Pre exercise • Player should consume last large meal 4-6 hours prior exercise • A small snack consisting of protein and carbohydrates 30-60 minutes prior to exercise is ideal. • Apple with peanut butter • Cheese stick with pretzel sticks • Almonds with orange slices • Snack should ideally be no more that 50g carbs and 10-15g of protein. Items low in added sugar are best.

  6. Fueling • Post exercise • Should begin within 30 minutes of completing exercise • Lowfat chocolate milk is ideal!  • Protein and simple quick absorbing carbs! • High carbohydrate meal within 2 hours after exercise • Pasta with tomato sauce or diced tomatoes • Salad with chick peas, beans, chicken or tuna with a whole grain baguette • Quinoa salad with grilled salmon and sauteed spinach.

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