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fpvc Nutrition

Building the Future

This page is a work in progress. It will be updated, changed and modified as we go along. But it will always be a great resource for our young athletes and volleyball families!

Overview

Club Volleyball involves tournaments where we may be playing several matches or games over the course of one long day or even a few days. Our tournaments involve moments of high energy followed by long breaks. The key is to recover from previous events and fuel up for future events so you can maintain energy throughout the day.


Carbohydrates are the macronutrient you'll manipulate most intentionally when it comes to prepping for tournament day. They are the easiest source of readily accessible energy for your body, and you can use them intentionally to maximize your energy and recovery. 


Carbs lower on the GI (Glycemic Index) give you slower waves of energy, which helps with steady, long-term energy. Carbs higher on the GI index give you a quick burst of energy, which helps you fuel up and recover quickly. Although different types of carbs are useful for different circumstances, all competitors can benefit from manipulating their carb choices.


The body gets most of its energy from glucose, a kind of sugar that comes from food you eat and circulates in your blood.


After you eat carbohydrates, your body breaks them down into glucose, which enters the bloodstream. Cells then absorb glucose and use it to generate the energy they need to do their job, whether that’s contracting muscles, relaying brain messages, or fighting off infections.


If glucose powers our cells, why is high blood sugar unhealthy?

If you consume sugar more quickly than your cells can absorb it, glucose in the blood rises to unhelpful—and eventually unhealthy—levels. That’s because the excess sugar can stick to cells, making them less efficient at producing energy and performing their respective roles in the body. This causes a number of short- and long-term health consequences.

Game Day Food

Eating whole, unprocessed foods is essential every day. We encourage everyone to be mindful of their daily food choices and prioritize nourishing your body. Since we don’t see you every day but spend long hours together during tournament days, we ask that you follow these guidelines specifically for tournament days.

  • Carbohydrates serve as the primary source of energy during activities of higher intensity. Healthy carbohydrate food sources include fruits, vegetables, whole grain breads and pastas.
  • Dietary fat also plays a key role in helping individuals meet their energy needs as well as supporting healthy hormone levels. Healthy sources of fat include nuts, nut butters, avocados, olive and coconut oils. Use of vegetable oils such as corn, cottonseed or soybean oil should be avoided completely.
  • Dietary protein plays a key role in muscle repair and growth. Preferred sources of protein include lean meats, eggs, dairy (yogurt, milk, cottage cheese) and legumes.


Diet

  • Goal is to eat whole foods, avoiding processed foods
  • Try to eat 1 gram of protein per pound of body weight (Chicken, Turkey, Lean Beef, Bison, fish, egss, legumes)
  • Fruits (organic), vegetables (organic), walnuts
  • Oils: olive oil, avocado oin, ghee. Avoid SEED OILS
  • Lots of vitamin C daily (orange, kiwi, mango, bell pepper), watermelon, berries


Sleep

  • Ideally 7-9 hours per night
  • Set room to col temperature
  • Make sure oom is dark, no tv/phone light
  • Wind down 30 minutes before bed (read instead of being on your phone)


Meal Planning


Without adequate calories from the healthiest food sources, you will struggle to achieve your performance goals. Plan a nutritious meal by choosing at least one food from each category.


Carbohydrates

  • Fruit
  • Organic Steel Cut Oatmeal
  • Starchy vegetables (sweet/white potatoes, squash)
  • Non-starchy vegetables (broccoli, leafy greens)
  • Whole-grain bread or crackers (without bad oils)
  • Brown or wild rice


Protein

  • Whole eggs (white and yolk)
  • Greek yogurt
  • Milk
  • String cheese
  • Lean red meats
  • Poultry
  • Fish
  • Hummus (Look for hummus made with ingredients that are close to the traditional recipe of chickpeas, tahini, garlic, olive oil, salt, and spices. Avoid brands that add other types of oils, preservatives, or sugar)


Healthy fat

  • Avocado
  • Peanut butter
  • Nuts and seeds
  • Olives and olive oil

recipes to enjoy and foods to avoid

PUMPKIN MUFFINS

Oatmeal Continued...

PUMPKIN MUFFINS

  • ½ 15 oz can pure pumpkin puree 
  • 1 banana
  • 2 eggs 
  • ⅓ cup coconut oil 
  • 1 teaspoon pure vanilla extract 
  • ¼ cup raw honey (get local if possible) 
  • 2 cups rolled oats 
  • 1 teaspoon baking soda 
  • ¼ teaspoon baking powder (Aluminum free) 
  • ½ teaspoon sea salt 
  • ½ teaspoon pumpkin pie spice

1. Preheat the oven to 350° F. 


2. Place all the ingredients in a blender and blend until well combined. If making a vegan version of this recipe, substitute 2 tablespoons ground flaxseed mixed with 6 tablespoons of water for the eggs. 


3. Pour the batter into a lined muffin tin; each cup should be ¾ full. Bake for 20 to 22 minutes or until a toothpick inserted in the center comes out clean.

Oatmeal Swap

Oatmeal Continued...

PUMPKIN MUFFINS

Is Oatmeal healthy? It depends...


It’s true that you shouldn’t touch Quaker oats with a 10 foot pole. That’s because it’s conventionally grown and tests have found it contains Roundup that is linked to cancer.


The solution is simple...


  1. Buy certified sprouted organic oats that are also glyphosate-free (such as One Degree brand), which means it’s verified not to have Roundup in it.
  2. There’s data that shows that steel cut oats don’t spike your blood sugar when it’s combined with healthy fats and protein. This is why you should eat yours with organic one-ingredient nut butter, freshly ground flaxseeds, and organic coconut milk. You can add protein powder to it when you want extra protein.
  3. Oatmeal is full of soluble fiber that helps to actually REGULATE blood sugar, and it’s a much healthier carb choice than a muffin or bagel or pancakes or something like that full of refined flour. 
  4. When you buy SPROUTED oats, the phytic acid is deactivated in the oats, so that it’s more nutritious and easier to digest.

Oatmeal Continued...

Oatmeal Continued...

Oatmeal Continued...

So here’s the bottom line: If you buy steel cut, organic, glyphosate free and sprouted, they super healthy for you and a great source of morning energy!

Best of all – it takes me less than a minute to make in the slow cooker. Breakfast is ready to go first thing in the morning. What is better than that?


Ingredients: 

  • 1 cup steel cut oats 
  • 4 ½ cups filtered water 

Optional Toppings: 

  • 4 tablespoons ground flaxseed 
  • 4 tablespoons chia seeds 
  • 4 scoops protein powder 
  • 4 tablespoons nut butter 
  • ¼ cup walnuts 
  • ½ cup mixed fresh berries 
  • ½ cup peach, sliced 

Instructions: 

  • 1. Place the oats and 4 ½ cups filtered water in a small 1.5 quart slow cooker.
  • 2. Turn the heat to low and cook for at least 8 hours or overnight. Serve with a variety of healthful toppings.

No Sugar Granola

Energizing Lunchtime Smoothie

Oatmeal Continued...

Ingredients: 

  • 2 cups unsweetened coconut flakes 
  • 1 cup mixed nuts, chopped 
  • ½ cup pumpkin seeds (pepitos) 
  • ¼ cup sunflower seeds 
  • 2 tablespoons chia seeds 
  • 1 teaspoon ground cinnamon 
  • 1 teaspoon vanilla extract 
  • ¼ cup coconut oil 
  • 2 tablespoons raw cacao nibs

Instructions: 

  • 1. Heat the oven to 325° F. 
  • 2. Place all of the ingredients in a bowl and mix to combine. (add a little extra coconut oil if you would like) 
  • 3. Line a baking sheet with parchment paper. Spread the granola on a baking sheet and bake for 12-15 minutes. Let cool and store covered in a glass container.

Starbucks Unicorn Frap

Energizing Lunchtime Smoothie

Energizing Lunchtime Smoothie

Starbucks Venti Unicorn Frappuccino has more sugar in it than...


  • Entire bag of Hostess Powdered Donettes (75 grams of sugar). This is 20 donettes! 
  • Four large scoops Baskin Robbins Chocolate Chip Ice Cream (72 grams of sugar).
  • 29 Hershey’s Kisses (75 grams of sugar).


IT HAS 76 GRAMS OF SUGAR


Considering the average ADULT female isn’t supposed to be eating more than  25 grams of sugar in a single day – just one of these drinks is going to put you WAY over the edge – making it even worse for kids.


The Unicorn Frappuccino grande has 59 grams of sugar and a shocking 76 grams in a venti size. It’s totally outrageous that Starbucks is promoting this drink at all, and especially to children! 


Ingredients listed in the Unicorn Frapp:


  • Carrageenan – Linked to intestinal inflammation and cancer.
  • Citric Acid – Typically derived from mold made with GMO corn (not from fruit). This appears 8 times in the ingredient list!
  • Mono and Diglycerides – A hidden form of trans fat, which is strongly linked to heart disease.
  • Natural and Artificial Flavors – This is not a single ingredient…each flavor may contain up to 100 ingredients, including synthetic chemicals, solvents and preservatives such as BHA, propylene glycol, MSG, parabens, and more.


Energizing Lunchtime Smoothie

Energizing Lunchtime Smoothie

Energizing Lunchtime Smoothie

Ingredients: 

  • 2 scoops Protein & Greens 
  • 2 scoops Collagen 
  • 4 celery stalks 
  • 1 cucumber 
  • 2 tablespoons ginger root, grated 
  • 1 ½ tablespoons fresh lemon juice 
  • 3 cups kale, chopped 
  • 2 green apples, cored and chopped 
  • 12 ounces filtered water 

Instructions: 

  • 1. Place all ingredients in a blender and blend until smooth.

GATORADE!

DORITOS - SOME INSANE FACTS

DORITOS - SOME INSANE FACTS

Stop bringing Gatorade to tournaments. It is one of the worst things they can ingest. It has Red Dye 40. Red Dye 40 is a petroleum based artificial food dye, directly linked to anxiety, depression and autism. It is banned in many other countries around the world.


Buying the Sugar Free version is no better, still has the dye and all of the other artificial ingredients.


Alternatives? Coconut water, watermelon water or just water mixed with a pinch of salt and lemon!


RECIPE

2 cups filtered water

1/2 cup fresh lemon juice

1/14 cup fresh orange juice

1/4 tsp mineral salt 

2 tsp local honey

DORITOS - SOME INSANE FACTS

DORITOS - SOME INSANE FACTS

DORITOS - SOME INSANE FACTS

100 million Americans consume Doritos each year. And 6.65 million Americans consume 8 or MORE bags a month. Eight bags a month! 


Doritos are designed in a factory to be highly addictive:


First, they contain MSG.

MSG is only added to food to make it taste so irresistible that you keep coming back for more. 


MSG is what they feed rats in scientific studies to make them fat. It also is associated with increased risk of obesity in humans. Studies show this additive can help you gain weight, despite how many calories you eat.


Then they pile on “Natural Flavors” and “Artificial Flavors”.


These are proprietary mixtures crafted in a lab, which are very similar to MSG. These flavors are designed so that you experience the best 1 millionth part of the taste – so you keep wanting to go back for more and more, searching continuously for gratification – eating more of that product. 


Sound familiar???


This is concerning because Doritos in America are filled with artificial colors that they don’t use in other countries. These artificial colors are derived from petroleum and linked to several health issues, including allergies and hyperactivity in children, which require a warning label in Europe. Recent research shows they may also disrupt the immune system.


Doritos in the U.S. also contain GMO ingredients and have tested positive for Roundup weedkiller residues linked to cancer.


If you eat Doritos, is it time to stop buying them?


The decision is yours.

HOMEMADE DORITOS!

DORITOS - SOME INSANE FACTS

MINERAL SUPPLEMENTS

Ingredients: 

  • 2 tablespoons Romano cheese, grated 
  • 1 ½ teaspoons chili powder 
  • ½ teaspoon paprika 
  • ½ teaspoon garlic powder 
  • ½ teaspoon buttermilk powder 
  • ¼ teaspoon onion powder 
  • ¼ teaspoon sea salt 
  • 8 corn tortillas 
  • olive oil spray


Instructions: 

  • 1. Preheat the oven to 350° F. 
  • 2. Mix the first 7 ingredients together and set aside. 
  • 3. Stack the tortillas; cut them in half, then cut each half into thirds, forming triangleshaped pieces. 
  • 4. Place half of the tortilla triangles in a single layer on a rack set over a baking sheet. Spray the top of each tortilla with olive oil and sprinkle with half of the seasoning mix. 
  • 5. Bake for 8 minutes on each side or until almost crisp. The chips will finish crisping as they cool. 
  • 6. Repeat with the remaining tortilla triangles.

MINERAL SUPPLEMENTS

MINERAL SUPPLEMENTS

Curcumin C3 with Bioperine

Curcumin C3 with Bioperine

  • Decreases inflammation

Magnesium

  • Energy, overall health optimization

Fish Oil / Omega 3

  • Optimize brain function, helps joints, blood pressure

Berberine

  • Heals gut, controls blood sugar

Vitamin D3

  • Immune system, healing, cancer prevention

Vitamin K

  • Cognitive, heart health, bone health

Creatine

  • Strength, brain optimization



Coming Soon

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Coming Soon

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Force Performance Volleyball Club

Elk Grove, CA

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