While there are many variables that factor into being a successful athlete, we at Hammer Nutrition are convinced it’s primarily dependent on three key factors:
-
The use of high quality equipment – You will probably never need the “limited edition, gold plated, this-pro-athlete-uses-it” model, but you absolutely need to use high quality equipment, the right kind for your chosen sport.
-
The incorporation of an intelligent training and recovery program – You can’t just ad lib a training regimen and hope that the pieces will fall into place. You need a systematic, incremental, personally adapted training program that places equal emphasis on training and recovery.
- The consistent use of high quality fuels along with a sensible fueling program – As an athlete, you place enormous physiological demands on your body. Thus, your nutrient requirements are much greater than the average person. To get the most out of your body, and to achieve greater success in your sport, you need to put the right fuels, and the right amounts of those fuels, in it.
All three of these areas are vitally important. However, we believe that the fueling component is arguably the most important. If that aspect of athletic performance is neglected or improperly attended to, you will never get the full value out of the money you spend on equipment or all the time you’ve spent in training. Remember, the quality of the fuel you consume greatly determines the quality of energy you’ll get out of your body.
What volleyball asks of your body
Volleyball is a sport of short, explosive efforts. A rally lasts only a few seconds, followed by a short rest, and that pattern repeats through every set: spikes, blocks, jump serves, digs and quick changes of direction. One match on its own does not empty the tank the way a marathon does. What adds up is volume: long five-set matches, several matches on a tournament day, and heat, whether in a warm covered court or under the sun in beach volleyball.
That means three things matter most: start every match well fueled and well hydrated, use the set breaks and timeouts to sip and top up, and treat the gaps between matches as recovery time.
Key Hammer Nutrition Fuels for Volleyball Players
HEED
A 1:1 replacement for the neon colored sports drinks found in supermarkets and convenience stores. Formulated without refined sugar, citric acid, or any artificial ingredients, HEED contains complex carbohydrates for steady energy and a full spectrum of electrolytic minerals to help maintain muscular function and protect against cramping. It is sweetened with stevia and xylitol, so it will not promote tooth decay.
General Application: Sip gradually during practices and matches, at every timeout and set break.
Hammer Gel
A concentrated source of complex carbohydrates, with no simple sugars or artificial ingredients. Hammer Gel provides quick-acting, long-lasting energy.
General Application: Consume 1 to 2 servings (2 for larger athletes) 5 to 10 minutes before practices and matches. In long matches, take an additional serving at a set break, about once an hour.
Endurolytes/Endurolytes Extreme
Supplemental electrolytes in capsule form, taken in addition to HEED to help maintain optimal electrolyte levels and assist in preventing cramping during intense, prolonged play. In hot venues and in beach volleyball, especially if you are not used to the heat, Endurolytes Extreme is the better option, as it has three times the amount of salt (sodium chloride) and potassium. Endurolytes Fizz is an easy option to drop into your bottle.
General Application: Consume 1 Endurolytes capsule for every 60 pounds of body weight 15 to 20 minutes before practices and matches, with the same dose every hour of play, taken at a set break. Athletes using Endurolytes Extreme should consume 1 to 2 capsules in the same manner.
Recoverite
A recovery drink with a 3:1 ratio of complex carbohydrates and 100% pure whey protein isolate, plus 3 grams of L-glutamine per serving. Recoverite delivers carbohydrates to refill the tank, protein for muscle tissue repair, and a full spectrum of electrolytes.
General Application: One serving within 30 minutes of finishing practices and matches. On tournament days, it is a good choice after your last match of the day, or between matches when you have a longer gap.
Hammer Whey
Pure, 100% grass-fed whey protein isolate, free of unnecessary ingredients, antibiotics or hormones. With 6 grams of L-glutamine, it is an easy way to meet your daily protein needs and support the recovery behind every jump.
General Application: Consume 1 to 2 servings a day to add to the protein in your diet. One serving before bedtime gives the body what it needs for overnight recovery.
Hammer Whey/Vegan Protein Bars
High-quality protein in the convenience of an energy bar, made with all-natural ingredients.
General Application: A good snack between meals, and between matches on tournament days when you have an hour or more before your next match.
Peak Performance (optional)
These are not fuel and do not add calories. They are optional extras for important matches, finals and long tournament days. Try each one in practice first, and follow the label.
Fully Charged
General Application: 1 serving (2 capsules, or 1 serving of powder) 15 to 30 minutes before your first match. On long tournament days, take another serving every 2 to 3 hours, or every hour when you are pushing for a big result.
Energy Surge
General Application: For the moments when your calories are already covered but you still need a push, such as a tight fifth set or the final of the day. Hold the tablets under your tongue to dissolve. Our athletes take 2 tablets an hour on long tournament days.
Anti-Fatigue Caps
General Application: For long tournament days with several matches: 2 capsules 30 minutes before your first match, then 1 to 2 each hour of play. Never more than 4 in an hour; less is best.
Essential Mg and REM Caps
General Application: Part of your recovery routine after match days, taken as directed on the label. A good night's sleep is one of the best things you can do between tournament days.
Hammer Nutrition High Performance Tips
In order to achieve peak performance on the court, athletes must not only consume the right fuels, they also need to consistently practice proper fueling habits. Here are five easy ways to improve your performance quickly and noticeably:
-
Stay properly hydrated all day long! Gradually increase your fluid intake, primarily from pure, clean water, so that the total number of ounces you drink daily equals half your body weight in pounds (for example, a 140-lb athlete should drink about 70 ounces a day, in addition to what is consumed during play). During play, drink 18 to 25 ounces of fluid per hour, and up to 28 ounces per hour in hot weather or on the sand.
-
Fuel on “the lean side”. The goal is to consume the least amount necessary to keep your energy where you want it. For most athletes that is 120 to 200 calories per hour of play, and a single short match may need very little. If it is not quite enough, simply take a little more.
-
Ditch the junk foods and fuels. Every calorie counts. Low-grade calories from sugar, starch and unhealthy fats should be limited as much as possible, both in your daily diet and between matches.
-
“Refill the tank” ASAP after all your workouts! Supply your body with complex carbohydrates and high-quality protein, ideally within 30 minutes after exercise, such as with Recoverite. It helps you recover, rebuild muscle and store more ready-to-use fuel for your next session.
- Don’t eat for 3 hours prior to your practices and matches. Starting on an empty stomach lets your body use its stored fuel efficiently instead of spending energy on digestion. You will feel lighter on your feet for every jump and landing, and you will largely avoid stomach issues.
General Guidelines
- If an early morning practice or match is scheduled, make sure you have a high-quality meal the night before. Eat until you are satisfied but no more.
- Never sacrifice sleep for food. Your muscles keep their stored fuel overnight. Upon rising, hydrate with plain water until shortly before you start (some coffee is fine as well), then introduce calories as described below.
- If an afternoon practice is scheduled, finish lunch 3 hours before the start.
- On match day, if, for example, your first serve is at 5:00 pm, eat your main meal around 1:00 pm, finishing no later than 2:00 pm.
- Tournament days: treat the gaps between matches as recovery time. With less than an hour, keep it light: a Hammer Gel or HEED, plus water and electrolytes. With an hour or more, add a Hammer Bar or a small serving of Recoverite, or a familiar, easy-to-digest food. Keep sipping all day, not only during play.
- Beach volleyball: the sun and the hot sand make you sweat much more than indoors. Drink at every changeover, use Endurolytes Extreme or Fizz, and do not wait until you feel thirsty.
- Within 30 minutes after a practice or match, replenish with carbohydrates and protein. Recoverite, or a Hammer Whey plus carbohydrate shake, does this easily.
Fuel Selection and Timing
- Begin sipping HEED 5 to 10 minutes before the first serve and keep drinking regularly and moderately at every timeout and set break.
- Hammer Gel – One serving can be taken instead of HEED to boost energy before and during matches. Take 1 serving 5 to 10 minutes before the start, and another at a set break for every hour of play.
- Endurolytes/Endurolytes Extreme – 1 capsule for every 60 pounds of body weight, 15 to 20 minutes before the start, with the same dose every hour at a set break. Increase the dose in hot or humid conditions, on the beach, or if cramping is a concern.
- After each practice and match, take a 2 to 4 scoop serving of Recoverite to kick-start recovery. Follow it with a high-quality solid food meal, such as rice with chicken, fish or tofu.
Everyone is different, so test your fueling in practices and practice matches before an important game or tournament.
The above recommendations are provided for information purposes only and are not intended to provide specific dietary or medical advice. All athletes should be supervised by a qualified health care professional at all times.