Download Volleyball Players - Daily Nutritional Needs Power athletes like

CJVA_ Nutrition Handout-2008
Vicki Hermoso
Volleyball Players - Daily Nutritional Needs
Power athletes like volleyball players require the majority of daily food intake to come from
carbohydrates (CHO), which help maintain stamina and replenish lost glycogen stores (i.e. stored
carbohydrates in muscle) in the muscle and liver during practice, a game and/or weight training. Liver
glycogen is the primary fuel for energy. When the stores are low, focus and timing begin to suffer
The Training Diet – your daily nutritional plan.
During the season, a training diet should be comprised of 55 percent CHO, 25 percent protein and 20
percent fat. The goal of the training diet is to provide adequate energy for recovery and tissue repair
quickly and efficiently, without adding body fat
Pre-Game Meal
The primary purpose of the pre-game meal is offset fatigue during the game.
There is no one-size-fits-all prescription for the pre-game meal. Different people react differently to the
same foods. Some trial and error may be needed. Athletes should try to find food that won’t cause GI
distress and will help to maintain focus and endurance. A few guidelines:
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Eat low-glycemic foods, such as whole grain cereals, certain fruits, sandwiches made with whole
wheat bread, etc., approximately two to three hours before a competition. The closer to your
match, the smaller the meal. This will help sustain blood-sugar levels.
Keep protein and fat intakes low because they slow digestion.
Avoid bulky foods, like raw fruits and vegetables, dry beans, peas and popcorn, which can
stimulate bowel movements.
Avoid gas-forming foods such as vegetables from the cabbage family and cooked dry beans.
The American College of Sports Medicine and the National Athletic Trainers Association
recommend drinking 400 to 600 mL of fluid two to three hours before exercise. Pay attention to
see if you have to urinate before or during the game with such an intake.
Do not try new foods just before a match. Eat foods familiar with your digestive system.
Some athletes prefer to use their favorite foods, which may give them a psychological edge.
During the Match
Although eating as directed above will allow you to top off glycogen (carbohydrate) stores coming into
the event, you're not in the clear yet. You still have to contend with two potential enemies: 1)
dehydration, and 2) rapid glycogen utilization and depletion.
Dehydration
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A player’s rate of fluid loss will depend on the environmental conditions, intensity of play,
acclimatization, aerobic fitness, hydration status, age, and gender.
Performance suffers with significant fluid loss. This is detrimental to performance because
weight loss as small as one to two percent of body mass (one to three pounds for a 150-pound
individual) can lead to impaired blood volume, stroke volume, cardiac output and oxygen
consumption.
Keep fluid intake high during exercise. You should focus on consuming two liters of water an
hour to prevent dehydration.
Water, Water, Water. Avoid sodas, beer, malt liquor, Red Bull, juice or sports drinks. Drinking
cold water is the best way to stay hydrated in the heat.
For every pound that is lost, drink two cups of water. This must be determined by taking weight
measurements before and after competition or following the end of the day.
CJVA_ Nutrition Handout-2008
Vicki Hermoso
Glycogen Depletion
Glycogen depletion, or decreasing muscle and liver CHO stores, varies with the intensity of the match
and your aerobic fitness level. Although liquid carbohydrates can help restore lost glycogen, it is not
replenished as fast as it is lost.
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For matches longer than an hour, a carbohydrate-electrolyte drink, rather than water, is
recommended.
Bring a water bottle containing a solution of six to seven percent carbohydrate and electrolytes,
such as CytomaxTM, HeedTM, Hammer GelTM, or GU2OTM. Try to avoid common sport drinks that
contain a considerable amount of table sugar, which may lead to gastrointestinal distress and
poor replacement of muscle glycogen.
Post-Match Meal
DO NOT FORGET the post-match meal!
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Consume carbohydrate-rich foods and beverages within 30 minutes or as soon as possible after
a match.
The combination of CHO and protein has the added benefit further speeding recovery and reenergize you for your next competition.
It is better to consume the meal as a liquid in order to facilitate recovery faster, and follow with
a variety of whole-foods between two and four hours later.
Tournament Nutrition
When several games are played in succession over as many days, pro-active recovery techniques will be
important in maintaining performance through the end of the schedule.
The tournament schedule in volleyball is difficult to incorporate nutritional strategies for recovery,
flexibility and ingenuity. Not only should the athlete be committed to looking after fluid and CHO needs
between matches, but the athlete must do so without a definite time-table.
As soon as a game schedule is known, plan a meal routine that schedules convenient pre-event meals
and recovery strategies. When several games are played in succession over as many days, pro-active
recovery techniques will be important to maintaining performance through the end of the schedule.
A lack of a nutritional plan can be a critical mistake. For away games, plan where you will be eating
meals and try to organize the menus in advance. While on the road, take control of meals eaten on
planes, buses and other travel options. Do not depend on others to have optimal nutrition choices
available. Always carry some high-carbohydrate snacks or meal replacements, such as health bars,
ready-to-drink shakes and fruit and yogurt for emergencies.
CJVA_ Nutrition Handout-2008
Vicki Hermoso
A 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