Volleyball – Sport Focused Nutrition

Volleyball – Overview:
Sport Focused Nutrition (SFN) is committed to providing athletes focused on volleyball with the sport-specific nutritional solutions, supplement recommendations and training information necessary to improve overall strength, performance, level of fitness, health and wellness. Nutritional supplements allow volleyball players to achieve the competitive edge needed for peak performance and optimal recovery. With that goal in mind, SFN offers a complete range of quality sports supplements, focused specifically on supporting and enhancing the physiological needs of athletes training for volleyball.

A sport originating in the U.S., Volleyball is fast becoming a global phenomenon in terms of popularity. Governed by the International Volleyball Federation (FIVB), indoor and beach volleyball continue to shine as recreational and Olympic-level sports both domestically and abroad.

Whether played on an indoor court or on a sandy beach, volleyball is a sport that can be enjoyed by athletes of all ages and skill levels. Not only does the sport allow for individuals to engage in a fun activity that improves overall health and fitness, but it also helps promote values like teamwork and commitment.

Volleyball players typically train to become more powerful jumpers. This skill allows for greater performance of key functions to the game, such as spiking, setting and blocking the ball. For this reason, athletes must condition to strengthen their anaerobic endurance levels. Moreover, training techniques must be further tailored to an athlete’s court surface of choice. For instance, there is a significant difference between sprinting and diving for a ball on an indoor court vs. doing so on sand. Additionally, indoor games are played with six players, as opposed to only two players per team for beach games. The level of aerobic endurance, stamina and overall explosive strength will vary drastically depending on a player’s preference of court surface.

Sport Focused Nutrition (SFN) is committed to providing the sport-specific nutritional information, training information and supplemental recommendations necessary to improve overall strength, performance, level of fitness, health and wellness for individuals focused on playing volleyball.

Volleyball – Origins and History:
The game of Volleyball has been played for over 100 years. Originating in 1895, this sport was created by William G. Morgan, an instructor at the YMCA in Holyoke, Massachusetts. Morgan blended techniques from volleyball, tennis, baseball and handball in an effort to provide his classes with an alternative sport to play, one that required a reduced amount of physical contact.

The ball used in this new game was described as being “volleyed” back and forth by each player, and therefore, the name volleyball was eventually given to the sport. The first official game of volleyball was played on July 7, 1896 at Springfield College.

By 1900, a specialized ball was designed for the sport, and by 1928, the game’s popularity brought to light the great need for formal rules, organized tournaments and a national governing body. This led to the creation of the U.S. Volleyball Association, now known as USA Volleyball. Also, as the sport continued to grow worldwide, an international governing body was established. In 1947, the International Federation of Volleyball (FIVB) was founded.

As the sport continued to evolve, a new form of the game also emerged. Beach volleyball was officially recognized by FIVB in 1987 and is a variation of indoor play in which the game takes place on sand and is played with only two players per team.

Today, indoor and beach volleyball are wildly popular, both to play and to watch. Countries like Brazil and Italy are now major powerhouses within the sport, in addition to the United States.

Volleyball – Basic Rules, Regulations and Equipment:
One of the most popular sports in the world, volleyball is played at the competitive and recreational levels. In order to enjoy a game of volleyball for fun, basic equipment includes, a volleyball, a large area for play and a net. However, when playing competitively, additional protective gear is recommended. Equipment like knee pads, elbow pads and shin guards may all be required for play.

The basic rules and regulations for volleyball completely depend on court surface. Differences in ball size, court size, scoring and number of players per side are all contingent upon whether play takes place on an indoor court vs. in the sand on beach.

Indoor volleyball is typically played with six players per side, each with their own specific position and function. The primary positions are setter, outside hitter/left side hitter, middle hitter, opposite hitter/right side hitter and defensive specialist. Complex rotations of these positions are made throughout the game.

Beach volleyball is played in pairs. There are no designated positions, and therefore, individuals making up the two-person teams must perform all functions associated with the game, including spiking, digging, blocking, setting and serving.

Further distinctions between indoor and beach volleyball:

Court size – Beach courts are much smaller than indoor courts and beach players are able to hit the ball from anywhere on their side of the net. Indoor players are restricted based on their position on the court.

The Ball – Volleyballs used for indoor play are heavier and made of leather. Beach volleyballs are generally softer and lighter.

Scoring – For indoor volleyball, matches are made up of five sets. The first team to score 25 points wins the set, and the first team to win three sets, wins the match (when necessary, tie breaker sets are played to 15 points). Teams also switch sides after every set. In beach volleyball, players compete in a “best-of” format. Each set is played to 21 points and the team winning two sets, wins the match (when necessary, tie breaker sets are played to 15 points).

Regardless of court surface, the overall objective of volleyball is to ground a ball on the other team’s side, in an effort to score points. Typically, the ball is handled with the hands and arms. In some cases, the ball can be bumped with any part of the body. Techniques such as spiking and blocking require vertical jumping skills and tend to engage the whole body. The complete rules to both indoor and outdoor play are extensive and are created, maintained and enforced by the sport’s governing bodies.

Volleyball – Physiological Demands:
Athletes training for volleyball must be diligent about providing their body with the fuel necessary to reach peak performance levels. While maintaining an excellent diet is essential for proper physical function, it is still difficult for athletes to fully supply their bodies with the appropriate amount of nourishment necessary to sustain such rigorous training practices.   To that end, a sport focused nutrition and supplemental plan is vital for the success of an athlete on the volleyball court.

Sport Focused Nutrition is committed to providing the sport-specific nutritional solutions and training information necessary to improve overall strength, performance, level of fitness, health and wellness for individuals focused on playing volleyball.

Some of the KEY physiological demands seen in the game of volleyball involve: anaerobic endurance, muscle strength (both upper and lower body), quick directional change, blocking, spiking the ball and keen hand-eye coordination.

Therefore, reaching peak physical performance, maintaining adequate muscle fuel and glycogen stores, and addressing muscle breakdown, recovery and dehydration all become of great importance to any volleyball player, regardless of the level at which they compete.

Given the nature of the game, it is no secret that huge amounts of sweat and fluid loss can easily occur during a volleyball game. Thus, preventing dehydration becomes of the utmost importance. Moreover, if an athlete is engaging in competitive play that takes place on outside courts, weather and temperature intensify the need for proper hydration and electrolyte replacement. That said, hydration is absolutely vital to an athlete’s safety. Plenty of water, as well as rehydration supplements and electrolyte replacement supplements are essential to achieve peak performance and recovery for volleyball players.

Supplements for Volleyball: Rehydration supplements and Electrolyte replacements
Many people ask if rehydration products and electrolyte replacement supplements are necessary. "I can just drink water, right?" Quite simply, the answer is NO. During periods of intense exercise, it is extremely difficult to rehydrate the human body, once it has become dehydrated. This is largely due to the fact that dehydration is not merely a fluid loss issue. It is primarily a sodium issue.

Sodium levels must be in proper balance for the body’s systems to properly function. This fact is true for many of the body’s most vital organs, including the heart. Sodium imbalance, along with depletion of bodily fluids, is often the cause of heat stroke and even death among athletes. Potassium and magnesium also play a vital role in combating electrolyte balance.

Concerns regarding electrolyte imbalance and dehydration remain of significant importance to those athletes who engage in outdoor sports, especially during the summer months. At Sport Focused Nutrition, we provide the vitamin and nutritional supplements necessary for athletes to prevent dehydration and realize optimal levels of rehydration, electrolyte replacement and physical performance. SFN recommends the following rehydration products (See Product Page).

Supplements for Volleyball: Joint Support Supplements
Fast directional changes and extended periods of intense running create high impact stress on the body’s bones and joints. Joint injuries and trauma rank among the most prevalent injuries seen in sports today, especially in the sport of volleyball. For many athletes, years of high impact play can cause joint damage, joint pain and even arthritis. Over time, low levels of synovial fluid can cause extra friction, which leads to continued joint degeneration. Unless an athlete opts for enduring expensive surgery, joint degeneration is essentially irreversible. Therefore, the best approach to combating joint degeneration is to maintain practices associated with proper joint health. For example, joint health supplementation, utilizing products such as MSM, Glucosamine, as well as Omega-3 and Omega- 6 fatty acids, as well as herbs with anti-inflammatory properties to aid in healing (See SFN's Herbs Page for more information), all provide excellent means of preserving healthy levels of synovial fluids for joint lubrication, which help to maintain overall joint health. (SFN recommends the following joint health supplements.   See More  Go to Product Page)

Volleyball supplements: Bone Health Supplements
Providing the body with the proper nutrients necessary to maintain healthy bone density is also hugely important to any athlete. For healthy, young athletes, a lack of calcium is typically not of great concern. However, over time, if an athlete’s diet is deficient in both calcium and vitamin D, bone health and density will become compromised. Moreover, for older athletes, "baby boomers," and older female athletes in particular, bone health is of great concern. Proper supplementation, along with healthy diet and exercise can defend against the onset of osteoporosis and other bone and joint health issues. Also, at Sport Focused Nutrition, we can provide the vitamins and supplements necessary to achieve overall joint and bone health. (SFN recommends the following bone health products. See More  Go to Product Page)

Supplements for Volleyball: Cardiovascular support and heart health supplements
Due to the aerobic and anaerobic energy required to play volleyball, a considerable amount of stress is placed on the body, and more specifically, on the heart itself. Cardiovascular supplements offer circulatory support that ensures the body’s circulatory system remains healthy and able to perform at optimal levels of intensity. For older athletes and the growing population of "baby boomers,” this is an important consideration. Several key families of nutritional supplements are incredibly beneficial for heart health, as well as for the cardiovascular system as a whole. These include: Essential fatty acids (Omega-3, Omega-6) and Antioxidants.

Omega Fatty Acids for Heart Health
Omega fatty acids provide amazing support to many of the body’s major functional systems, including the cardiovascular system. According to the American Heart Association, "Omega-3 fatty acids benefit the heart of healthy people, and those at high risk of, or who have, cardiovascular disease. Research has shown that omega-3 fatty acids decrease risk of arrhythmias (abnormal heartbeats), which can lead to sudden death. Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure."

Basically, omega fatty acids promote and support overall heart health. A heart healthy diet, one consisting of fish and certain nuts, can naturally provide the body with these essential omega fatty acids. However, supplements like fish oil and flax oil can also provide the body with these powerful nutrients. At Sport Focused Nutrition, we provide essential fatty acid products, like EFA's, ALA's, Omega-3’s, Omegas-6’s and Omega-9’s, as well as the fish oil and flax oil supplements necessary for an individual to achieve overall heart and cardiovascular health. SFN recommends the following Omega Fatty Acid Supplements (See More  Go to Product Page).

Antioxidants for Heart Health
CoQ10
CoQ10, or coenzyme Q10, is one of the most powerful antioxidants used to promote heart health and is also an antioxidant essential to life. While almost every cell in the body can produce CoQ10, shortages of the amino acid tyrosine and several B vitamins, along with extreme physical exertion, an overactive thyroid, statin drugs and aging, can all prevent optimal levels within the body. Working with mitochondria (the power plants in our cells), CoQ10 sparks energy in the body, converting harmful free radicals into oxygen and water. It also supports gum health and helps prevent LDL ("lousy") cholesterol from forming dangerous artery-clotting plaque.

Lycopene
Lycopene is an antioxidant linked to lower incidences of cardiovascular disease and is found primarily in cooked tomatoes. Interestingly enough, most people do not get an adequate amount of Lycopene from their diet to realize the effect of its heart healthy properties. This creates a strong argument in favor of supplementation. Not only is lycopene one of the most popular members of the Carotenoid family, but it is also one of the most beneficial for eliminating the most damaging of free radicals.

Other Heart Healthy Antioxidants
There are many other excellent and beneficial antioxidant supplements, all of which aid in overall heart and cardiovascular health. Some examples include, Vitamin E, D-Ribose (found in green tea and D-ribose supplements), L-Carnitine (which provides benefits like increased mental focus) and Reveratrol (which is found in red wine). All of these antioxidants can aid in overall heart health when added to a healthy diet through supplementation.   At Sport Focused Nutrition, we provide the omega fatty acid and antioxidant supplements necessary to help prevent many dangerous cardiovascular conditions. Our antioxidant and omega fatty acid supplements also work to fill the nutritional gaps seen in the average person’s diet, which ultimately promotes optimal heart and circulatory system health, as well as peak athletic performance and recovery. SFN recommends the following heart health supplements. See More  Go to Product Page.

Supplements for Peak Performance in Volleyball
The sport of volleyball requires considerable muscular output. The muscle soreness associated with intense activity and exercise can be greatly reduced with proper pre-workout and recovery supplements. Properly preloading the body with the necessary nutritional fuel can ensure the body will have ample fuel to burn through extended periods of intense exercise and ensure maximum sports performance.

Supplements for Volleyball: Pre-Workout Supplements
Many pre-workout supplements contain amino acids, such as Glutamine or BCAA's (branched chain amino acids), as well as carbohydrates and creatine, which provide muscles with the nutrients they need to produce and expend energy at peak levels. Moreover, several pre-workouts supplements and energy products contain caffeine, as well as other neuro-active vitamins such as L- Carnitine, A B, B6, B12, C , etc., which aid in mental focus and intensity.

Mental focus is extremely vital in sport performance, and as such, can be enhanced through the use of energy supplements and pre-workout supplements. Due to the fact pre-workout supplements often contain stimulants such as caffeine, SFN always recommends that its clients be well informed of the ingredients and consult a physician to make sure they are in sound health before beginning a pre-workout supplement regimen. (SFN recommends the following pre workout supplements: Creatine product, Endurance product, Arginine product, Advocare Muscle Fuel, Advocare spark or Slam).

Supplements for Volleyball: Post-workout Recovery Supplements; Protein Supplements
Following periods of intense exercise common to sports such as volleyball, muscles have a short "window period" before the body begins create a catabolic environment. Simply stated, a catabolic body environment, or catabolism, creates harmful wastes which are the byproduct of all the body’s burned-up ATP or energy. This leads to muscle breakdown and muscle soreness. If the body is provided with proper nutrition within this "window", catabolism can largely be avoided, and the body can immediately begin the rebuilding or recovery process.

A proper recovery supplement will contain carbohydrates and proteins. More specifically, the use of a whey protein is preferred to promote immediate digestion, as well as a quick digesting carbohydrate. (SFN recommends the following Post workout recovery products and protein supplements. See More  Go to Product Page)

Volleyball Supplements: Creatine Supplements
Creatine is found naturally in the body, with about 95 percent of it found in skeletal muscle. Large amounts of creatine are lost during intense workouts. Muscular athletes can lose up to 5-8 grams of creatine in a particularly intense workout. This important to note for two reasons: 1) Creatine helps create ATP, which is the "fuel" of muscle, and 2) Creatine supplementation helps maintain ATP levels for cellular energy and preserves muscle glycogen, which promotes muscle mass, volume and strength and endurance. Basically, these are the vital components of peak athletic performance! No creatine in the body means poor performance and poor recovery!

In order to build and protect muscle mass, increase performance and ensure optimum wellness and recovery, it is vitally important to replace creatine. Given the fact creatine is primarily obtained through meat consumption, and it is inadvisable to consume large quantities of meat at one time, proper creatine supplementation will supply the creatine you need for optimal sports performance and recovery. Scientific studies have consistently shown that proper creatine supplementation is completely safe and beneficial to overall health as well and a vital to peak athletic performance.

Volleyball – Sport Specific Nutrition & Recovery:
Any intense form of exercise requires large amounts of energy output. This energy output is obtained when the body is ability to effectively burn primary sources of energy on the cellular level of glycogen and ATP. Prolonged period of strenuous exercise has a taxing affect on many of the body’s primary systems, including its muscles, joints and cardiovascular system. That said, dehydration is a remains a pervasive concern which affects the entire body.

Sport Focused Nutrition: Volleyball
Sport Focused Nutrition is committed to providing the sport-specific nutritional solutions and training information necessary to improve overall strength, performance, level of fitness, health and wellness for individuals focused on playing volleyball. Sport Focused Nutrition provides genuine solutions tailored to each individual athlete, helping to maintain optimal levels of health and vitality, despite the physiological demands of a given sport or discipline.   SFN’s core recommendations, along with sport-specific regimens, can be found in our tailored "Sport Bundles." Sport Focused Nutrition is proud to present the Volleyball Focused Product Bundle.

Core Nutrition for Volleyball:
Core nutritional supplements are to be taken daily in order to ensure the body maintains optimum levels of essential vitamins and nutrients. It is important to have the following supplements in your daily regimen:

Multivitamin Supplements
Each ingredient of a multivitamin provides the nutritional balance necessary to fill the gaps in the average American’s diet. The vitamins and antioxidants in a good multivitamin work together to help strengthen the body’s immune system and fight the damaging effects of free radicals. Minerals such as calcium, magnesium and zinc help to support healthy bones and many other biological processes. B-vitamins help the body to convert fats, carbohydrates and proteins into energy. They also work to support the body’s cardiovascular and neurological systems. Vitamin C helps to support and enhance the body’s immune system. (SFN recommends the following multivitamin supplements).

Omega Fatty Acid Supplements
Omega fatty acids are one of the most important supplements you can take for your body’s overall health and wellness! Omega fatty acid supplements are a safe, convenient and offer an easy way to for your body to obtain the additional omega fatty acids that may be missing from your diet (especially if you consume fish less than twice a week). Because omega fatty acids are involved in transporting other nutrients, taking a good omega fatty acid supplement is an important component for core nutrition.

All of the omegas are absolutely vital for healthy brain function and have been shown to lessen depression, improve cognition in patients with ASD (Autism Spectrum Disorder), as well as provide the body with powerful antioxidant activity.   Omega fatty acids also work to promote healthy hair, skin and nails, along with a healthy immune system.   Additionally, they play a key role in cardiovascular activity by supporting normal blood flow and healthy blood pressure. In fact, consuming omega-3 fatty acids, the most powerful of the omegas, may reduce the risk of coronary heart disease.

Moreover, by supporting a healthy metabolism, omega supplements can aid in weight management, as well as improve overall joint health. Omega fatty acids can be found in fish oil, flax oil or other oils such as canola oil. (Sport Focused Nutrition recommends the following Omega Supplements).

Bone Health Supplements
Most Americans, athletes included, simply do not take in enough calcium. The National Osteoporosis Foundation reported that by 2010, about 12 million people over the age of 50 are expected to have osteoporosis and another 40 million to have low bone mass. By 2020, it is expected to increase to 14 million cases of osteoporosis and over 47 million cases of low bone mass. Research suggest that taking calcium supplements, along with other bone health supporting nutrients such as Vitamin D and Magnesium, can increase bone mass and bone health when combined with regular physical activity.

Joint Health Supplements
Joint health is often an overlooked component of core nutrition. As we age, the amount of glucosamine our bodies produce begins to slow. Glucosamine is interesting, in that there is no way to replenish it in our bodies through our diet. Thus, supplementation is vital.   Joint health is of particular importance to athletes and aging individuals due to the added stress of enduring high impact activity over the course of several years. Glucosamine supplements, such as MSM and Chondroitin, are beneficial to improving joint health and connective tissue. Utilizing joint health supplements can also help aid in the relief of minor joint pain after exercise.

Antioxidant Supplements
CoQ10
CoQ10, or coenzyme Q10, is one of the most powerful antioxidants used to promote heart health and is also an antioxidant essential to life. While almost every cell in the body can produce CoQ10, shortages of the amino acid tyrosine and several B vitamins, along with extreme physical exertion, an overactive thyroid, statin drugs and aging, can all prevent optimal levels within the body. Working with mitochondria (the power plants in our cells), CoQ10 sparks energy in the body, converting harmful free radicals into oxygen and water. It also supports gum health and helps prevent LDL ("lousy") cholesterol from forming dangerous artery-clotting plaque.

Lycopene
Lycopene is an antioxidant linked to lower incidences of cardiovascular disease and is found primarily in cooked tomatoes. Interestingly enough, most people do not get an adequate amount of Lycopene from their diet to realize the effect of its heart healthy properties. This creates a strong argument in favor of supplementation. Not only is lycopene one of the most popular members of the Carotenoid family, but it is also one of the most beneficial for eliminating the most damaging of free radicals.

Antioxidant Vitamins and Amino Acids:
There are many other excellent and beneficial antioxidant supplements, all of which aid in overall heart and cardiovascular health. Some examples include, Vitamin E, D-Ribose (found in green tea and D-ribose supplements), L-Carnitine (which provides benefits like increased mental focus) and Reveratrol (which is found in red wine). All of these antioxidants can aid in overall heart health when added to a healthy diet through supplementation.   At Sport Focused Nutrition, we provide the omega fatty acid and antioxidant supplements necessary to help prevent many dangerous cardiovascular conditions. Our antioxidant and omega fatty acid supplements also work to fill the nutritional gaps seen in the average person’s diet, which ultimately promotes optimal heart and circulatory system health, as well as peak athletic performance and recovery.

Antioxidant Herbal Supplements:
Many herbs, plants and fruits contain powerful antioxidant properties. The list is expansive and includes examples such as: Green Tea, which contains polyphenols; Milk Thistle, which is excellent for liver health; Grape seed; Gingko Biloba, which is known for its ability to promote cognition and memory; and Resveratrol, which is found in wine.

Sport Focused Nutrition recommends the following antioxidant supplements:

Advocare Bio-RQ, Now Foods Super Antioxidants, and Applied Nutraceuticals BioMend, and Universal Nutrition Animal Omega Trifold

Sports Performance Supplements for Volleyball:
Pre-workout Supplements
One of the most important moments to truly utilize the power of sport focused supplementation is for pre-workout or pre-game exercise. Often referred to as, “loading," this time period involves ingesting the essential nutrients necessary to arm your body to endure prolonged periods of intense physical and mental activity. Pre-workout and pre-game supplement regimens allow an athlete’s body to expend large amounts of energy over prolonged periods of time.

Sport Focused Nutrition recommends that anyone who is serious about sports performance, engage in a pre-workout supplement plan. Unfortunately, there are many products on the market that are ineffective and do not provide the body with what it needs, often adding many "filler chemicals that are harmful and dangerous. Therefore, it is part of Sport Focused Nutrition's mission is to help athletes become more educated and informed. That being said, a proper workout regimen will contain one or all of the following products:

(Note: For peak performance results, all of the below product categories should be utilized)

Each recommended pre-workout supplement category has a specific function and physiological demand for which it provides a solution. As such, Sport Focused Nutrition recommends that each of these product categories be a part of your pre-workout regimen:

- Rehydration Supplement or Electrolyte Replacement
- Creatine Supplement
- Arginine Supplement
- BCAA/ Amino Acid Supplement
- Energy and Mental Focus Supplement

While this may seem like a lengthy list, many of these supplement categories are contained within ONE, quality pre-workout supplement. For example: Essential AmiN.O. Energy, by Optimum Nutrition, contains amino acids for muscular endurance, arginine for added vascularity and nutrient delivery, as well as caffeine and green tea extracts for added energy and mental focus. Being informed about pre-workout supplementation products will ensure the body is receiving exactly what it needs via the most appropriate product, in the most cost-effective manner.

Rehydration Supplements and Electrolyte Replacements for Volleyball
Many people ask if rehydration products and electrolyte replacement supplements are necessary. In periods of intense exercise, if the human body becomes dehydrated, it becomes difficult to rehydrate. This is largely due to the fact that dehydration is not merely a loss of fluids issue, but also a loss of sodium issue.

Sodium levels must be in proper balance for the body’s systems to properly function. This fact is true for many of the body’s most vital organs, including the heart. Sodium imbalance, along with depletion of bodily fluids, is often the cause of heat stroke and even death among athletes. Potassium and magnesium also play a vital role in combating electrolyte balance.

Concerns regarding electrolyte imbalance and dehydration remain of significant importance to those athletes who engage in outdoor sports, especially during the summer months. At Sport Focused Nutrition, we provide the vitamin and nutritional supplements necessary for athletes to prevent dehydration and realize optimal levels of rehydration, electrolyte replacement and physical performance. (SFN recommends the following rehydration products. Advocare Rehydrate, etc)

Creatine Supplements for Volleyball Sports Performance
Creatine is found naturally in the body, with about 95 percent of it found in skeletal muscle. Large amounts of creatine are lost during intense workouts. Muscular athletes can lose up to 5-8 grams of creatine in a particularly intense workout. This important to note for two reasons: 1) Creatine helps create ATP, which is the "fuel" of muscle, and 2) Creatine supplementation helps maintain ATP levels for cellular energy and preserves muscle glycogen, which promotes muscle mass, volume and strength and endurance. Basically, these are the vital components of peak athletic performance! No creatine in the body means poor performance and poor recovery!

In order to build and protect muscle mass, increase performance and ensure optimum wellness and recovery, it is vitally important to replace creatine. Given the fact creatine is primarily obtained through meat consumption, and it is inadvisable to consume large quantities of meat at one time, proper creatine supplementation will supply the creatine you need for optimal sports performance and recovery. Scientific studies have consistently shown that proper creatine supplementation is completely safe and beneficial to overall health as well and a vital to peak athletic performance.

Creatine supplements should be taken approximately 30 minutes before game time or a training session. (SFN Recommends the following pre-workout supplements containing Creatine: Advocare Mass Impact, Muscletech Nitro-Tech NOP-47, Universal Nutrition Shock Therapy).

Arginine Supplements for Volleyball
Arginine supplements are designed to contribute to the body's production of nitric oxide and muscle support. In conjunction with an exercise program, Arginine supplements help to nourish the growth of lean muscle tissue, as well as provide targeted nutritional support for the body’s vascular, cardiovascular, reproductive and immune systems.

For athletes and people who exercise, utilizing a pre-workout supplement containing Arginine is a pivotal part in any regimen designed to help magnify the results of strength and endurance training. When used in conjunction with other pre-workout supplements such as creatine and amino acids, it also helps to further enhance results by supporting longer, more vigorous workouts. Sport Focused Nutrition recommends the following pre-workout supplements containing Arginine: Advocare Arginine Extreme, AmiN.O. Energy by Optimum Nutrition etc.

Energy Supplements and Mental Focus Supplements for Volleyball
Sustained energy and heightened mental focus are essential to successful athletic performance. This can be achieved several ways. Many energy supplements utilize proprietary mixtures of stimulants such as caffeine, vitamins, minerals and amino acids. However, carbohydrate supplements offer an additional way to achieve sustained energy. Sport Focus Nutrition recommends the following energy and mental focus supplements: Adovcare Spark, Pacific Health Labs Accelerade, and FRS energy drink.

Amino Acid Supplements for Volleyball: Pre-workout and Mid-workout
To aid in muscular endurance and protect muscle mass during rigorous training exercises as well as in competition, SFN recommends the use of amino acid supplementation before and during workouts. An ideal amino acid supplement contains L-Glutamine and BCAA's (branched chain amino acids). Amino acids are the building blocks of protein, and protein is the building block of muscle. Of the twenty-two standard amino acids, eight are called essential amino acids because the human body cannot synthesize them from other compounds at the level needed for normal growth, so they must be obtained from food or supplementation. Glutamine is the most prevalent amino acid found in the body, followed by the BCAA group. Using an amino acids supplement containing these groups will ensure that an athlete’s muscles are protected from breakdown during periods on intense exercise, and it will also provide better muscular endurance. For endurance athletes, as well as for extended training programs, it is advised to take one serving, each hour of training or competition.

Protein Supplements, Post-workout and Recovery Supplements for Volleyball
Following periods of intense exercise common to sports such as volleyball, muscles have a short "window period" before the body begins create a catabolic environment. Simply stated, a catabolic body environment, or catabolism, creates harmful wastes which are the byproduct of all the body’s burned-up ATP or energy. This leads to muscle breakdown and muscle soreness. If the body is provided with proper nutrition within this "window", catabolism can largely be avoided, and the body can immediately begin the rebuilding or recovery process.

A proper recovery supplement will contain carbohydrates and proteins. More specifically, the use of a whey protein is preferred to promote immediate digestion, as well as a quick digesting carbohydrate.

However, it is important to note that no athlete’s nutritional needs are the same and not all post-workout or recovery supplements are created equal. Some post-workout supplements focus on providing more protein, while others focus on providing more carbohydrates.

An elite athlete needs to utilize the product with a higher ratio of carbohydrates to protein (and may possibly even add an extra scoop of whey protein when needed). Lifestyle users and active individuals working to keep their weight down or lose body fat need to utilize a product with a lesser carbohydrate to protein ratio, making sure that they are also getting the protein necessary for their body weight. (SFN recommends the following post-workout recovery products and protein supplement: Advocare Post Workout Recovery, Optimum Nutrition 3:1:1 and 2:1:1, and Pacific Labs Endurox R4).