Volleyball Tip

Nutrition Tips for Volleyball Players

Nutrition is a key on and off the court for volleyball players. This volleyball tips guide, commonly used by Nike Volleyball Camp athletes, will give you suggestions on how to ensure you are performing at your best by fueling your body properly.

Important Macronutrients

Macronutrients are the energy providing chemicals required by the human body to ensure it can perform the most basic functions. In volleyball, these macronutrients are what help you stay mentally sharp, have quick movements, jump high, and swing hard. Fats, proteins, and carbohydrates are the three macronutrients that provide energy to your body. It is important that you are constantly consuming the right kinds of nutrients maintain top performance.

• Fats: Fats are found in almost all foods and can be used as fuel during a less strenuous workout. For example, if you are planning on practicing your serve receiving, you may want to consume some foods with good fat beforehand. Avocado, nuts, peanut butter, and olive oil are a good source of healthy fat.
• Proteins: While proteins are not the best source of energy for exercise, they are great for building and repairing muscle after you play a game. A great source of protein can be found in all meats, cheese, yogurt, seafood, and legumes.
• Carbohydrates: There are two types of carbs, a simple carbohydrate and a complex carbohydrate, both providing energy to your body. A simple carbohydrate can be commonly found processed foods and provides the body with a quick burst of energy. You will want to stay away from this type of carb since it will not last you through a volleyball game. The complex carbohydrate breaks down slowly in the body and can provide you with more energy for a longer amount of time. These are commonly found in whole grains, fiber-rich vegetables, legumes, and corn. Eating a large amount of these complex carbs they night before a game will allow you to perform longer on the court.

When should I eat?

Because you are working so hard on and off the court, missing meals and going to long without eating can be harmful to your health. If you want to remain in top performance, it is important that you continue to fuel your body throughout the day. If you have an intense match coming up, plan to consume large amounts of complex carbs at least a couple of hours beforehand. If it is right before an intense workout, eating some simple carbohydrates will digest quickly and give you the boost of energy you need to get started.

After your game, plan to eat something that contains both proteins and carbs. This will help replenish the nutrients you lost during strenuous activity. A quick meal example is some whole wheat pita bread and hummus. You have a source of good carbohydrates and proteins.

Hydration

As a volleyball player, you know that you are working hard and making quick movements during a game is causing a lot of energy to be burned. It is important that you are also keeping in mind the amount of fluid being lost through sweat and breathing. During your game make sure you are constantly replenishing your body by drinking ample amounts of water. If not, dehydration can begin to occur decreasing your performance on the court.

To maintain your hydration, follow the important tip:

• 16-24floz two hours before
• 8floz 15 minutes before
• 3-6floz every 15 minutes during the game
• At least 20floz for every pound of fluid lost during the game

Bonus Tip: It is important to remember every athlete functions differently. To ensure you have the most accurate information about your body's needs, Jesse Zabel Head Volleyball Coach at Loyola University, New Orleans suggests always consulting a professional. Make sure you always get the proper nutrition that works most effectively for you!