Volleyball is a fast-moving sport that requires physical fitness and the ability to produce short, powerful movements such as diving, jumping and bounding from one spot on the court to another. A volleyball diet should provide the body with the energy stores and hydration to meet the physical demands of a volleyball match.
Nutrition Principles
Carbohydrates give the volleyball player a primary energy source to perform the explosive movements required during a match or practice, according to Strength and Power for Volleyball, a training website. The website says that diets high in carbohydrates improve the supply of glycogen and glucose in the muscles for energy. Volleyball players should eat foods such as baked potatoes, rice and whole meal bread for carbohydrate supply as part of a healthy, balanced meal.
The Atlantic Coast Conference website states that volleyball diet requirements are similar to those in many other power team sports. A diet with 50 percent to 65 percent of total calories coming from carbohydrates will fuel both aerobic and anaerobic energy needs.
Eating Before Match
A volleyball player should eat at least three hours before a match or practice, Robert Reber and Donald Layman, professors in nutrition at the University of Illinois, say in their pregame nutrition guidelines. This allows the body to fully digest the meal and convert it into energy stores. The meal should be low in fats and oils because they take longer to digest. A volleyball player should avoid sugary foods and candy before competing. Sugary foods provide an instant energy supply but lead to swings in blood sugar that can harm performance, particularly in the late sets of a match. Players should also avoid caffeinated drinks and soda. They can have a dehydrating effect that reduces strength and stamina and hurts performance.
Eating During Match
A player should take in light amounts of food that can provide instant energy. The University of Arizona women's volleyball team recommends players eat foods such as energy bars, fresh fruit and granola bars during a match. These foods provide quick energy without hindering performance by filling the stomach. Sports drinks are also a recommended energy source during matches.
Hydration
The American College of Sports Medicine recommends that people drink 17 ounces of fluid about two hours before exercise. Drinking enough fluid at the correct time promotes good hydration and allows the body time to excrete any excess water. Athletes should drink water or a sports drink designed to replenish the body with electrolytes and minerals lost through sweating. A volleyball player should hydrate with water or a sports drink before, during and after a match or practice.
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