Nutrition
Volleyball is a quick sport, driven by energy and well trained muscles. Players must have excellent stamina to play in long rallies and hard training sessions. Play is consistent, and good nutrition is the key to success.
Players get energy from food, and a high carbohydrate diet of approximately 50-65% of total calories fuels both anaerobic and aerobic energy needs. Fruit, vegetables, whole grain cereals, bread, and pasta, and low-fat dairy products are good choices. Protein is also necessary, for muscle repair. Some foods that are high in protein are lean meats, chicken, turkey, fish, nonfat cheese, eggs, smoothies or trail mix.
When one sweats, they lose many electrolytes, and therefore it is recommended that volleyball players consume mineral rich carbohydrates. For this, low fat dairy snacks such as nonfat milk or yogurt and iron rich foods such as lean meats, poultry, fortified cereals, beans, or peas can are key. These foods help to utilize energy, have efficient muscle contraction, and prevent low blood sodium and potassium. These ailments often impair performance. Vitamins E and C are also key to muscle repair, and can be found in nuts and fruit snacks.
Typically, during practice a volleyball player can lose up to one or more pounds which is equivalent to 16 oz of fluid. Therefore, athletes must drink a lot prior to playing and during play. A minimum of 2 cups of fluid prior to playing, 4-6 oz of fluid every 15 minutes of play and an additional 2 cups of fluid after practice is necessary to prevent dehydration.
Here is a typical "Day in the Food Life for Volleyball Players:"
Morning
Citrus fruit or juice or cup of strawberries or blueberries
Egg white omelette with green veggies, tomato and nonfat cheese
1 small bowl oatmeal, whole grain cereal or slice of whole grain bread
2 tsp nut butter
Water
AM snack
Low fat breakfast bar or sport bar
Water or sugar free beverage
Afternoon
Turkey wrap or sandwich with low fat whole wheat tortilla or bread
3-4 oz turkey
lettuce/tomato
2 tsp mayo
1 small bag baked chips
1 apple or pear
Water or sugar free beverage
PM snack
Fresh fruit smoothie with lowfat yogurt
Or lowfat yogurt with fresh fruit and granola sprinkle
Water or sugar free beverage
Evening
Grilled chicken salad with whole grain roll or
Fresh grilled fish with veggies and baked potato or
Sushi with soup and salad or
Pasta with veggies and lite red sauce
Water or sugar free beverage
Evening snack
Frozen low fat yogurt with fresh fruit topping or air blown popcorn with a parmesan sprinkle
Players get energy from food, and a high carbohydrate diet of approximately 50-65% of total calories fuels both anaerobic and aerobic energy needs. Fruit, vegetables, whole grain cereals, bread, and pasta, and low-fat dairy products are good choices. Protein is also necessary, for muscle repair. Some foods that are high in protein are lean meats, chicken, turkey, fish, nonfat cheese, eggs, smoothies or trail mix.
When one sweats, they lose many electrolytes, and therefore it is recommended that volleyball players consume mineral rich carbohydrates. For this, low fat dairy snacks such as nonfat milk or yogurt and iron rich foods such as lean meats, poultry, fortified cereals, beans, or peas can are key. These foods help to utilize energy, have efficient muscle contraction, and prevent low blood sodium and potassium. These ailments often impair performance. Vitamins E and C are also key to muscle repair, and can be found in nuts and fruit snacks.
Typically, during practice a volleyball player can lose up to one or more pounds which is equivalent to 16 oz of fluid. Therefore, athletes must drink a lot prior to playing and during play. A minimum of 2 cups of fluid prior to playing, 4-6 oz of fluid every 15 minutes of play and an additional 2 cups of fluid after practice is necessary to prevent dehydration.
Here is a typical "Day in the Food Life for Volleyball Players:"
Morning
Citrus fruit or juice or cup of strawberries or blueberries
Egg white omelette with green veggies, tomato and nonfat cheese
1 small bowl oatmeal, whole grain cereal or slice of whole grain bread
2 tsp nut butter
Water
AM snack
Low fat breakfast bar or sport bar
Water or sugar free beverage
Afternoon
Turkey wrap or sandwich with low fat whole wheat tortilla or bread
3-4 oz turkey
lettuce/tomato
2 tsp mayo
1 small bag baked chips
1 apple or pear
Water or sugar free beverage
PM snack
Fresh fruit smoothie with lowfat yogurt
Or lowfat yogurt with fresh fruit and granola sprinkle
Water or sugar free beverage
Evening
Grilled chicken salad with whole grain roll or
Fresh grilled fish with veggies and baked potato or
Sushi with soup and salad or
Pasta with veggies and lite red sauce
Water or sugar free beverage
Evening snack
Frozen low fat yogurt with fresh fruit topping or air blown popcorn with a parmesan sprinkle