(upbeat music)
- What's up?
I'm Trevor Crabb.
- And I'm Tri Bourne.
- And we're professional beach volleyball players.
- And today we're just gonna take you through our diet
and how it helps us train.
A big part of the philosophy behind what we eat
is making sure that every meal is well-balanced.
We wanna get a little bit of everything
whether it's protein, carbs, nutrients, vegetables,
high in fats, and really healthy sugars.
It's really just all about balance.
- We also wanna focus on eating anti-inflammatory foods.
Most of the foods we eat are anti-inflammatory
which helps us stay healthy for training
and we also when a base it around high protein
and high carbohydrates to give us that fuel
to last throughout the day.
- So, I generally wake up and have breakfast
about 30 minutes later which is
about an hour and a half before practice.
I don't like to eat too close to practice time.
Let everything sit in my stomach and settle in.
Almost every morning I do about a cup and a half of oatmeal.
It's gluten-free, but it also provides a lot a energy.
The body doesn't burn through it really quickly.
And then we'll throw in some berries.
We have goji berries here, blueberries,
and some dates, these are just natural sugars.
Also, a little bit of almond butter
which adds a little protein.
Sometimes I'll use honey, a really good natural honey
and then throw in two eggs as well
to get that little bit extra protein.
- I'm a little different when it comes to breakfast.
I wake up and the first thing I usually do
is I'll make my own juice.
It consists of carrots, apples, spinach, ginger,
just to give me some energy for practice
and also to flush out the system first thing
in the morning.
I don't really like to have a lot of stuff sitting
in my stomach while we're practicing
and then if I wanna get that extra protein
I'll have a protein shake, I'll do plant-based protein,
about 20 grams of that.
- After breakfast obviously we're going to training.
Generally two hours on the sand with our coach.
Usually really high intensity
and a lot a reps out there on the sand.
I personally have a protein shake right after practice.
Generally I think we both use a plant-based protein
instead of a whey protein, it just works better for us
and our bodies.
- So, for me right after practice I'll just eat
a protein bar or some beef jerky to get that protein in me
and I'll usually save my protein shakes
for first thing in the morning or the last thing at night
with the plant-based protein.
- And then it's straight to lunch from there,
probably about 30 minutes later.
High protein, high nutrient meal
and it's based on recovering from practice.
If I have a weight lifting session
in the afternoon, I'm gonna go with a little bit more
of a lean protein.
Chicken right here is great.
Sweet potato or brown rice is really good fuel
knowing that I have a whole nother workout to do later
in the afternoon.
For sure we want stuff like broccoli here.
It's a really good carb, but it also has
so much nutrients in it, that's my superfood,
I'm all about broccoli, constantly eating it.
- So my typical lunch, just like Tri's,
about 30 minutes after practice.
I'll try to focus on high protein, high carbs.
I'll eat a lot a chicken, brown rice, quinoa
and I'll throw some vegetables like spinach,
carrots in there.
Eat a lot of avocado, at least probably one a day.
- So, from lunch usually I'm going to a workout
and if there's a long gap in between my lunch
and my workout, I'll have a little bit of a snack,
usually dried fruit's really good for me.
Mango, apple, it's kinda higher in sugar,
but we're gonna burn through that in our workout
so that really works well for me.
- And after the workout, I'll have my second protein shake
of the day.
It usually consists of about 30 grams of plant protein.
We try to get at least half of our body weight,
if not three quarters of our body weight in protein a day.
- So, if we're about 200 pounds,
we'll try to get about 100 grams of protein in a day.
♪ Let's go let's get let's go ♪
- And then towards the end of the day,
we're getting into dinner time
and so I wanna put stuff in my body
that's gonna let my body recover
to the best of its ability overnight.
While I'm playing and trying to fuel myself,
I go with a little bit more of a leaner protein.
So, for example, fish, chicken, turkey.
But, at night and if I'm not playing early in the morning,
I'll go with more of a red meat.
It has a little bit of creatine in it
and it helps me feel like I'm replacing
that muscle that I've been burning all day.
I wake up a little more tired when I have red meat
before I go to sleep,
so I just make sure that I'm not playing early
in the morning.
For example, if I have an 8:00 am match
I'll probably have more of a lean protein
the night before.
- For my dinner I'm usually eating steak as well,
that's my favorite thing to eat.
Usually about 10 ounces of that
and I'll put that with some sweet potatoes.
And for greens I usually go with asparagus or broccoli.
Probably eating steak twice a week
and then those other days I'm switching it up
with a lot a fish, usually my go to is salmon
with brown rice and a salad, about 10 to 12 ounces of fish.
So, that's our diet.
Hope you guys learned something.
If we had to give some advice,
it would just be.
- Definitely take the time to invest in yourself
by learning what works best for your body.
Not everything we do is gonna work for you
and vice versa, but I hope you got some good ideas
from us here today.