How Kainoa Wade Stays Healthy

After learning that the story he was being interviewed for wasn’t about his athletic accomplishments, but rather his wellness practices, Kainoa Wade smiled and said, “Great. Health is a major focus. It’s always on my mind with everything I do, everything I put into my body.”

The former Kamehameha Schools star volleyball player—now playing for the UH Rainbow Warriors, at press time the No. 2 ranked team in the nation—strives to perform at his best. And to do so, he maintains the strict discipline one might not expect from a 19-year-old. But with aspirations to not just excel as a college athlete but to play volleyball professionally, the Kailua native says it’s essential to be locked in on his physical, mental and emotional health.

Photo: Aaron K. Yoshino

For one thing, he’s particular about what he eats and drinks. Hydration is key for someone who works out three times a day, so he drinks a gallon of water a day. He also loads up on protein, considered vital to building muscle, enhancing recovery and boosting endurance. “I try for as much protein as I weigh, and I weigh 200 pounds, so I try to get 200 grams of protein every day,” says Wade, whose father, Charlie, is the head coach of the UH men’s team.

Along with consuming protein shakes, eggs, chicken and other protein-rich foods, Wade aims to eat vegetables at every meal and keeps his fiber intake high to stay properly fueled. If he breaks from eating healthy, he says he immediately feels the difference, and being on the road so often can be challenging, with fast food sometimes the most convenient choice. But Wade says he tries to find healthy options as much as possible.

While playing last summer with the national men’s U21 volleyball team at the U.S. Olympic training center, Wade says nutritionists offered guidance and he saw how Olympic athletes eat every day. “They’re the best in the world at what they do, and I want to replicate how they eat and live their lives,” Wade says.

Photo: Aaron K. Yoshino

Sleep is another big priority. Wade tries to get nine hours of sleep a night, and if he feels his body needs it, he’ll nap during the day. Fortunately, he’s a great sleeper, unaffected by travel and time differences.

Another component Wade considers crucial is maintaining good mental health. “With the sport I’m playing, it’s 30% physical, 50% skill and 20% mental,” he says. “A lot of guys aren’t able to perform when their confidence is down. You have to stay in the right frame of mind and have good people around you to be in the right headspace. It’s a really big thing, and it matters.”

He advises people who are looking to get fit and healthy to set goals. “No goal is unachievable,” he says. “But you need discipline. You have to practice, get in your reps, go to the gym, do whatever you can, even if it’s in your backyard bouncing the ball back and forth against a wall. They say you need 10,000 hours to become a master at something. So chase that mastery.”

SEE ALSO: Eating Well in a Healthy Game Plan

Diane Seo is the editorial director of HONOLULU Magazine.