Fueling Volleyball Players

Top 3 Nutrition Tips for Improving Performance:

1.      Maintain your strength and weight through proper nutrition.

2.      Learn how to fuel your body for all day tournaments.

3.      Follow a fluid plan.

            Tips:

1.      Volleyball players need 2.7 to 3.6 grams of carbohydrate per pound of body weight per day.  Good sources of carbs are whole grain breads, whole grain pastas, brown rice, oatmeal, sweet potatoes, cereals, fruits, and vegetables. 

2.      Volleyball players need 0.55 to 0.8 grams of protein per pound of body weight per day.  Good sources of proteins include fish (ex. tuna), chicken, turkey beef, low-fat milk, cheese, yogurt, eggs, nuts, peanut butter, and soy foods (ex. tofu, soy nuts, soy burgers).

3.      Volleyball players should eat at least 0.45 grams of fat per pound of body weight per day.  Choose heart healthy fats, such as olive oil, nuts, avocados, and canola oil.

Fluid Needs:

1.      Drink before you are thirsty.  If you are thirsty, then you are already dehydrated to some extent.

2.      Drink during practice to train your body to tolerate fluids during competition.

3.      Two hours before exercise or practice, drink at least 16oz of water.

4.      During exercise, drink 5 to 10 ounces of water every 15 to 20 minutes.

5.      Use sport drinks to help replace carbohydrates, and electrolytes lost in sweat.  These sport drinks should be in addition to water and in moderation.

6.      Drink by a schedule, not just when you feel thirsty.  Drink water before, during, and after practices and matches.  This will help your performance.

7.      Stay away from caffeinated sodas, teas, and coffees on practice or match days because they can increase dehydration. Preferably, stay away from them altogether

8.      Signs of dehydration are dizziness, dry or sticky mouth, producing less or darker urine.

Game day eats:

1.      Most of your body’s energy on game day will come from foods you have eaten over the previous couple of days.  However, you can boost your performance even more by paying attention to the food you eat on game day.  Your game day diet should consist of high carbs, moderate proteins and low fat.

2.      Eat a meal 2-4 hours before the game or event.  Combine a serving of low fiber fruit or vegetables (such as juice, plums, oranges, melons, or peaches) with a protein and carbohydrate meal (such as a turkey or chicken sandwich, cereal and milk, or chicken noodle soup and yogurt).

3.      Pre-game meals should be consumed approximately 3 hours  prior to warm up. They should be light in fat, moderate in protein, and high in carbohydrates.  This is  power of the meal providing long lasting energy, and the carbohydrates will serve as the fuel source for the muscles.  Examples would be a turkey sub on whole wheat bread, pasta with grilled chicken or shrimp just to name a few.

4.      Eat a snack 1 to 2 hours before the game or event.  The snack should be light but consist of protein and carbohydrates, such as a protein bar, low-fat yogurt, or a bagel.

5.      Try to avoid eating anything for the half hour before competition begins because the digestion process needs energy – energy that could be used for play.

6.      Avoid eating sugary carbohydrates such as candy bars, sodas, or other sugary snacks before practice or an event because they may give a quick burst of energy but will then leave you to crash or run out of energy.

7.      When traveling, players should prepare by taking a variety of foods with them that consist of carbs and proteins.  Good examples are sport bars, shakes, sport drinks, trail mix, whole wheat crackers, healthy soups such as chicken noodle, vegetable, bean, or minestrone, small cereal boxes, fresh fruit, and mini whole wheat bagels just to name a few.

Essentials:  During games and breaks

1.      To maintain hydration with water and electrolyte replacement drinks

2.      To replenish the energy you use so that you don’t run out

a.       Reminder – make it a plan to drink between ½ - 1 cup of water during each time out or each time the player comes out of the game should accomplish both of these goals.

Level of play              Calories used per minute of play per weight of female athlete

                                    117 lbs             123 lbs             130 lbs             143 lbs             150 lbs

Competitive                  7.8                   8.2                   8.7                   9.5                   10

Noncompetitive            2.7                   2.8                   3.0                   3.3                   3.4                  

A day in the food life for volleyball players:

(Just an example)

Morning

Citrus fruit or juice or cup of strawberries or blueberries

Egg white omelet with green veggies, tomato, and cheese

1 small bowl of oatmeal, whole grain cereal, or slice of whole grain bread

2 tsp peanut butter

Water

AM Snack

Sports, protein, or breakfast bar low in sugar

Water or sugar free beverage

Afternoon

Turkey wrap or sandwich on whole wheat bread

1 small bag of baked chips

1 apple or pear

Water or sugar free beverage

PM Snack

Fresh fruit smoothie with low fat yogurt

Or low fat yogurt with fresh fruit and granola sprinkle

Water or sugar free beverage

Evening

Grilled chicken, grilled fish, or lean turkey

With veggies and baked potato or sweet 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

Low fat ice cream

Or air popped popcorn