It is important for beach volleyball players to eat a healthy, well-balanced diet. The nature and intensity of the sport requires more calorie and nutrient intake than the average person due to the high activity level of a beach volleyball athlete. You can get your needed nutrients from food, but supplementation is typically needed for many people, especially athletes. Making sure you take the right vitamins and nutrients can help you become the best player you can be, by helping you give your body exactly what it needs to get the most out of every workout session or game.
We recently went over the benefits of vitamin D for beach volleyball players, but there are other essential vitamins and minerals that are equally as helpful. Check out some of the nutrients that are sure to help any beach volleyball
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However, CoQ10 naturally depletes as you age, so supplementation is necessary. CoQ10 helps reduce fatigue, so it helps improve your endurance and increases your energy production.
Creatine monohydrate
Creatine is an effective, powerhouse nutrient that is derived from the amino acids glycine, L-arginine, and L-methionine. Creatine is beneficial for athletes as it helps improve strength, muscle mass, body composition, and boosts athletic performance. Research has shown improvements in endurance, power, and performance; this is all due to the creatine increasing phosphocreatine (PCr) within the muscle, which allows for quicker regeneration of the body’s energy.
NAC (n-acetyl-l-cysteine)
A precursor of glutathione, a potent antioxidant that aids in detoxification, NAC reduces the cellular production of inflammatory chemicals that can cause increased recovery time and muscle soreness. Due to this NAC is beneficial for muscle soreness and recovery, which will help you get back into the game quicker, with less
Creatine is one of the most popular sports supplements on the market and is used by bodybuilders, and athletes. It is an amino acid, like the building blocks that makes up proteins. It is also an important store of energy in muscle cells. Creatine is a natural nutrient found in our bodies and in the bodies of most animals. It can also be found in the form of a powder and sold as a supplement. Creatine is categorized as a food supplement by the Food and Drug Administration, like a vitamin and is available over the counter at drug stores and nutrition centers. Approximately 95% of the body’s creatine supply is found in the skeletal muscles. The remaining 5% of creatine is scattered throughout the rest of the body, with the highest concentration in the heart, brain, and testes. The human body gets most of the creatine it needs from food or dietary supplements.
Creatine was not a vitamin, however, but a synthesized blend of certain amino acids, which are the building blocks of proteins. The benefit creatine provides is increased energy for quick, anaerobic bursts of activity, such as are required in weightlifting. Athletes taking creatine can do more repetitions and sets of exercises than they could without it. Essentially, it speeds up the process of adding strength and size to the muscles by intensifying the workout. It has been compared to the way a marathon runner might saturate his muscles with carbohydrates before a race to provide endurance except that creatine strictly helps in anaerobic activities like muscle contractions.
Volek, J. S., Kraemer, W. J., Bush, J. A., Boetes, M., Incledon, T., Clark K. L., & Lynch J. M. (1997). Creatine supplementation enhances muscular performance during high-intensity resistance exercise. Journal of the American Dietetic Association, 97, 765-770.
Creatine serves as an energy reserve in muscle cells. Muscular contraction is powered by the breakdown of ATP (adenosine triphosphate) to ADP (adenosinediphosphate). When all the ATP is broken down, creatine phosphate in the muscle donates a phosphate group to ADP, and further energy reactions can occur. Creatine monohydrate is a precursor to creatine phosphate. By supplementing with CM, CP levels in muscle apparently are maximized, and more muscular work can occur, since there are greater energy reserves to use.
Experts recommend taking whey protein and amino acids within 15 to 30 minutes before workouts. Although people usually think of carbohydrates as fuel source, bodybuilders usually consider whey protein as the best source of energy for intense workouts. You need to take this just before training as a quick source of amino acids, or else your body will extract them from your own muscles. Whey will also aid growth and muscle recovery during workouts. You'll also need branched chain amino acids (BCAAs) in your pre workout to trick your brain into dampening fatigue so you can maintain strength for longer periods. Creatine is another important source of energy for working muscles. Finally, add beta-alanine to your mix to further boost your energy, muscle growth, endurance, strength, and fat loss.
These performance enhancers, like androstenedione and creatine, are going to produce the same results. The use of performance enhancing supplements has long played a role in athletics, especially after the utilization of drug testing was introduced during the 1972 Olympics.
Anabolic steroids, technically known as anabolic-androgenic steroids, are drugs that are related to the cyclic steroid ring system and have similar effects to testosterone in the body. They increase protein within cells, especially in skeletal muscles. They address the development and maintenance of masculine characteristics such as the growth of the vocal cords, testicles and body hair. Anabolic steroids were first made in the 1930s, and are now used therapeutically in medicine to stimulate bone growth and appetite, induce male puberty and treat chronic wasting conditions; such as cancer and AIDS. The American College of Sports Medicine acknowledges that AAS, in the presence of adequate diet, can contribute to increases in body weight, often as lean mass increases and that the gains in muscular strength achieved through high-intensity exercise and proper diet can be additionally increased by the use of AAS in some individuals.
foods in the diet. Milk, steak, and fish are the best sources of creatine. The daily
In order to understand what effects could result of creatine use, we must first explore what exactly creatine does in our body. Creatine is an amino acid which acts as a building block in the construction of proteins in the body. Muscle cells take the creatine and store it as energy for future use in the body. During intense exercise, phosphocreatine is broken down to creatine and phosphate, which is used to regenerate ATP. The remaining creatine in storage in the muscle cells may also increase the regeneration rate of energy after intense exercise. This serves as an extra boost of energy for young athletes. Currently, scientific studies indicate that creatine will boost an athletes maximum performance level by 5-8%. There is also evidence that leads sports nutritionists to believe that creatine can boost total energy output by 5-15%. At this point, it seems...
Resistance training is hard work and requires a lot of energy and juices out of the human body, which cannot be replenished as fast as desired; however, there is a solution to the soreness and the slow path to gaining muscle mass: Weight-Training/Performance supplements. Athletes across the world take performance supplements every day typically in some form of protein supplement, whether it be whey protein or protein derived from vegetables or soy-based. The determination of whether such supplements that are not regulated by the FDA have more positive effects than negative is still a considerable debate; although, the effects cannot be denied after ingestion. The positive effects of supplement use is far more beneficial than not taking them at all because of the increased stimulation and maintenance of muscle growth when taking whey protein and other supplements. (Tobias, 2013)
Creatine is a branched chain amino acid that changes into creatine phosphate in the body which in return helps to a make a substance called adenosine triphosphate (ATP). It gives the energy to the body which helps in muscle contractions. In athletes, it helps to increase muscle mass, enhance exercise performance and boost strength.
Volleyball is a very popular sport. There are many different levels for players from beginners all the way to the advanced level. Each athlete needs to choose the path they will take in their volleyball career. As a current volleyball player, I believe that club volleyball is more intense and fast-paced than school volleyball.
Volleyball, although it is not a contact sport, injures the many athletes in its own unique way. Volleyball injuries are more commonly referred to as either acute (traumatic) or cumulative (overuse) injuries. Acute also known as traumatic injuries can arise as an affect of abrupt force on a part of the body which could potentially unfortunately effect an athlete's overall game. Cumulative injuries develop over time due to tension on the muscles, joints and other tissues without appropriate resting time to allow for the injury to heal. The longer these injuries are ignored the more deleterious the condition will become. Injuries also lessen the time spent in recreational activities, lower your fitness level as it also may demote competitive performance. Injuries are one thing that can completely ruin many pro volleyball player careers. There are some guidelines for the betterment of yourself to prevent injury as it can be reduced severely if action is taken by athletes to take better care of there bodies.
This vitamin is needed for energy metabolism, also important in maintaining good health of nervous system, digestive system, and skin health.
9.) Helps Combat Mental Decline - Vitamin B12 is a vital nutrient essential for everybody including older adults. According to recent researches, enough amount of Vitamin B12 can prevent mental decline associated with old age. Alzheimer's diseases, Dementia and short-term memory loss can all be prevented, as Vitamin B12 promotes healthy performance of the brain and neurological system.