Hey Canadian Elite Academy Players,

It's completely normal to feel a bit anxious before a game; it shows how much you care about your performance\! We want to make sure that energy works *for* you, not against you. Just like perfecting your arm swing, fueling your body with the right nutrition is essential for peak performance and dominating on the court. Proper nutrition isn't just about today's game; it's a vital part of your long-term growth and development, embodying that "will to prepare to win.

"Here’s how to make sure your engine is ready for game time:**Fueling Up for Game Day: What to Eat Before a Game**Your main pre-game meal is crucial for sustained energy. Aim to have this 2 to 3 hours before your game or event. This allows your body enough time to digest and absorb vital nutrients, so you feel energized, not sluggish, on the court.* **Carbohydrates are Your Main Fuel:** These are your primary energy source for intense activity like volleyball\! Focus on complex carbohydrates, which provide a steady, sustained release of energy.* *Examples:* Whole grains (like quinoa or brown rice), fruits, vegetables, or whole wheat pasta.* **Protein for Muscle Power:** Include a moderate amount of lean protein sources. This supports muscle repair and growth and helps prevent muscle breakdown during prolonged physical activity.* *Examples:* Lean chicken breast, fish like salmon, lean ground turkey, tofu, legumes, or Greek yogurt.* **Healthy Fats for Lasting Energy:** Include a small portion of healthy fats. They provide a concentrated energy source and contribute to overall fullness.* *Examples:* Nuts, seeds, avocados, or olive oil.Some great pre-game meal combinations include:* Grilled chicken breast with quinoa and roasted vegetables.* Whole wheat pasta with marinara sauce and lean ground turkey.* Salmon with sweet potato and steamed asparagus.* Veggie stir-fry with tofu and brown rice.* Turkey or chicken wrap with a whole wheat tortilla, mixed greens, and avocado.Remember to choose easily digestible foods to avoid discomfort during the game.**In-Between Fuel & Hydration**Sometimes you need a quick boost, or you're in a tournament with multiple games.* **Strategic Snacks:** These help maintain energy levels and prevent fatigue during prolonged events or between matches. If there's limited time before a game, a smaller snack 30-60 minutes beforehand can provide a quick energy source.* *Examples:* Fruit with nut butter, yogurt with granola, trail mix, or a protein bar.* Always listen to your body and adjust portion sizes based on your personal tolerance.* **Hydration is NON-NEGOTIABLE:** Staying hydrated is vital for optimal athletic performance, regulating your body temperature, and keeping your mind sharp for decision-making on the court.* Drink water regularly before, during, and after your game.* Bring your own water bottle, making sure it's clean and the right volume for your activity's duration.As Bobby Knight said, "The key is not the will to win. Everybody has that. It is the will to prepare to win that is important." Proper nutrition is a huge part of that preparation\!You're earning it, Canadian Elite Academy players\! Every good choice you make, including what you eat, contributes to being better tomorrow than you are today. Now go get fueled up and dominate that court