Rams Juniors Volleyball

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New Update 2/14/23. See below.

Rams Juniors Volleyball

Rams Juniors VolleyballRams Juniors VolleyballRams Juniors Volleyball

Signed in as:

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  • Home
  • About Us
    • Our Story
    • Our Facilities
    • Awards & Scholarships
    • Community
  • Club Season
    • Tryouts
    • Club Teams
    • Practice Schedule
    • Fundraising
  • School Season
    • High School
    • Junior High
    • Summer Schedule
  • 11U/12U League
  • Training & Development
    • Camps
    • Spike Nite
  • Parents
    • Tournament Tips
    • Health & Nutrition
    • Injuries
    • Involvement

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Health & Nutrition

There's more to being healthy than just working out. Improving your athlete's physical and mental well being will lead to success, not only on the court but in life. 

How to help your athlete be their best

Eat Breakfast.

Everyone needs to replace the nutrients they used overnight and re-hydrate. Of particular importance are carbohydrates and protein. Protein helps you feel satiated, carbs provide energy.  

Stay Hydrated.

The general rule is to drink two cups of water or sports drink per hour. Even when kids are not active, they should strive to be hydrated. They should urinate 4-5 times per day and urine should be clear and pale.  

Get Plenty of Calcium and Iron.

A diet low in calcium can lead to stress fractures and longer recovery times from injury, Essential for getting oxygen to muscles, iron is needed for energy and endurance.  

Plan for Lunch.

More than just snacking, a lunch with a balance of carbs, protein, fruits, and vegetables helps replenish what their bodies use to play.  

Get a Good Nights Sleep.

It is extremely important for athletes to get the correct amount of sleep. Their bodies need time to recover and reset so that they can continue to play. This is beneficial for cognitive function and improves reaction times.   

Snacks

What to Bring

What NOT to Bring

What NOT to Bring

  • Sports Drinks
  • Water
  • Granola Bars
  • 100% Fruit Juices
  • Yogurt
  • Pretzels
  • Crackers
  • Fresh or Dried Fruit
  • Carrot Sticks, Celery, and Other Vegetables
  • Lean Protein
    • Sliced Turkey, Chicken, etc.
    • Peanut Butter
    • Almonds, Peanuts, Cashews

What NOT to Bring

What NOT to Bring

What NOT to Bring

  • Pop/Soda
  • Energy Drinks
  • Coffee
  • Foods High in Sugar
  • Foods with a High Salt Content
  • Starches
  • Foods High in Fat
  • Pasta & Bread
  • McDonald's


These things are ok in moderation but try to avoid them right before and during a game or tournament. 

Be the parent that brings the snacks everyone raves about!

Site Content

Energy Bites

Sandwich Pinwheels

Sandwich Pinwheels

Try out these 5 ingredient Peanut Butter Energy Bites!

Get Recipe

Sandwich Pinwheels

Sandwich Pinwheels

Sandwich Pinwheels

These can be made so many different ways and they're quick and easy! 

Find out more

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Sandwich Pinwheels

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See some of our favorite recipes from past tournaments...

Energy Bites

Prep Time: 10 minutes


Ingredients


  • Oats - 1 cup
  • Peanut Butter - 1/3 cup
  • Nuts - 1/3 cup
  • Hemp Seeds - 1 tbsp 
  • Chia Seeds - 1 tbsp
  • Honey - 1/3 cup
  • Salt - 1/4 tsp
  • Chocolate Chips - 1/4 cup
  • Dried Cherries - 1/2 cup

Instructions


  • Pour ingredients into blender. Mix until desired consistency is reached. 
  • Spoon out about 1 tbsp or dough and roll into a ball, repeat until all dough is used. 


Tips

  • You can use whatever nut butter you have on hand.
  • Oats, nut butter, honey and salt are the only necessary ingredients. You can add or subtract other ingredients. 


https://www.bucketlisttummy.com/51-healthy-recipes-for-athletes-breakfasts-snacks-pre-post-workout-meals/

Take care of your body

10 Muscle Groups Every Volleyball Player Must Stretch

As the head athletic trainer for the U.S. Men's National Volleyball Team, it's my job to make certain that the athletes remain healthy and limber for competition. Tight muscles can lead to poor performance and injury, and increasing flexibility can help improve these conditions.   

Continue Reading

Make Mental Heath a PRIORITY

Mind, Body, and Sport: The psychiatrist perspective

Many changes are taking place in our culture that influence the mental and emotional well-being of today’s student-athletes. The pressure associated with student-athletes’ daily routine can create intense emotional responses. The time, energy and effort put into developing skills in a given sport can result in imbalances in other areas of life. Developmental and environmental influences shape emotional, motor and social aspects of the brain. Eating patterns, impulse control and interpersonal relationships are also affected. 

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Focus on your Future

Up in Smoke: The Dangers of Vaping

Just as an athlete needs to refocus after a bad play or a missed serve, a young person being encouraged to vape needs to step away, collect information and make an informed decision. Don't look like these two .... LOL.

Continue Reading

Rams Juniors Volleyball

710 15th st SE Altoona, IA 50009 US

(515) 979-0627

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