Fueling for competition: Volleyball edition
By: Kelsey Jarnell
Volleyball is a fast paced and challenging sport that requires advanced skill and synchronization to play. Athletes playing this sport work diligently on perfecting skills such as strength, speed, endurance, and balance. With the aim of maximizing performance during a competition, it is important to have a nutrition strategy that includes proper hydration and meals/snacks to fuel yourself before, during, and after game play.
A daily intake for a player should be based around nutrient rich carbohydrates, (grainy breads, brown rice, quinoa, whole grain pasta); lean protein sources, (lean red meat, poultry, seafood, eggs, dairy, and beans and lentils) and healthy fat sources, (avocado, olive oil, nuts, and fish); as well as fruit and vegetables. Individual intake will be determined by frequency of training, size of athlete, individual requirements, and adjustment for growth in younger athletes and should be discussed with an Accredited Sports Dietitian to ensure an athlete’s goals are met. For example: the dietary needs of a volleyball player such as a hitter are slightly different than those of a libero or a setter.
Foundation Diet for all Volleyball Players
A well-balanced diet is important for each volleyball player to ensure you’ll meet your nutritional needs and help improve training and performance outcomes.
Spread your calorie intake during the day, starting with breakfast.
- Begin eating early enough to pre-fuel for morning workouts. Do not skip meals and spread intake over the entire day.
- Think ahead for snack options before and after volleyball practices, games, and tournaments.
- Understand what and how much your body needs.
Carbohydrates are needed for optimal performance and replenishing energy used during exercise.
- Players with more than 60 minutes of playing time should consume 1-1.2 grams of carbohydrates per kilogram of body weight at meals and snacks. For example: A female that weighs 160 pounds or (divide by 2.2) 72.72 kilograms should have about 72 to 87 grams of carbohydrates at each meal or snack.
- Players such as liberos and setters will need closer to 1.2 grams of carbohydrates as they tend to be on the court for most of the game.
- Sources of carbohydrates: cereal, bagels, muffins, bananas, granola bars, pretzels, crackers, trail mix, mixed fruit, and sports bars.
Protein is needed to help with development and maintenance of muscle and bones.
- Players with more than 60 minutes of playing time should consume 0.25-0.3 grams of protein per kilogram of body weight per meal or as a recovery snack. For example: A female that weighs 160 pounds or (divided by 2.2) 72.72 kilograms should have about 18 to 22 grams of protein at each meal or snack.
- Players such as outside, middle, and right-side hitters may need closer to 0.3 grams of protein to aid with muscle recovery.
- Sources of protein: cheese, chicken, beans, eggs, fish, milk, nuts, peanut butter, pumpkin seeds, sports bars, yogurt, and turkey.
Fat is important for having lasting energy.
- Have a good source of fats about 3 hours before practice or matches to avoid gastrointestinal distress or cramping.
- Fat sources such as fried foods (cheeseburgers, pizza, donuts, French fries, etc.) should be limited, instead try having healthier sources of fat such as avocados, nuts, seeds, and olive oil.
Include a variety of foods and food groups in each meal
- Include a mixture of whole grains, lean proteins, fruits, and vegetables.
- Add different colors to your meal- eat the rainbow!
Hydrate throughout the day
- Drink fluids before, during, and after volleyball practices, matches, etc.
- Always keep a water bottle handy and consider a sports drink one hour before and during training.
- Be aware of dehydration symptoms. Consume frequently with the goal of 4-6 oz every 15 to 20 minutes.
Meal and Snack Ideas for Volleyball Tournament
Pre-event meal/snack examples (Consumed 2-3 hours before event):
- Low in fat, small to moderate amount of protein, and whole grain starchy carbs (not too high in fiber)
- Low fat Greek yogurt with fruit salad
- Sandwich with chicken, cheese, or nut butter
- Toast or muffin with avocado
- Pasta with tomato sauce
- Sushi (avoid fried fillings)
- Oatmeal with dried fruit and chopped nuts
- Bananas
- Milk
Limited time between (back-to-back volleyball matches or early morning competition):
- Higher fluid content in smaller amounts
- Low sugar yogurt with low sugar cereal
- Peanut butter and jelly
- Banana and sports drink
- Energy bar with water
Small snack options before a match (one hour before volleyball):
- 8 oz sports drink and half a banana
- Fig bar
- 1 cup pretzels
- Fresh fruit
- Trail mix with dried fruit, nuts, seeds
- Crackers with peanut butter or jam
- Sports bars (with carbs and protein)
- Banana bread
Post- Competition Recovery (30-60 minutes after finishing volleyball matches):
- Sports bars (carbs and protein)
- Chocolate milk
- Sandwich with meat, fish, or cheese
- Yogurt with fruit
- Smoothie
To fine tune YOUR personal fueling strategy, reach out to Dr. Schubert! You can also download a FREE snack list or compare volleyball needs to those of tennis, Ironman (or their sherpas, anyway), and roller derby! Huzzah!