Volleyball is a high-intensity sport in which athletes are required to execute explosive maneuvers with split-second precision. To perform competitively, a player must supply his body with the necessary fuel to sustain such activity. To ensure that a player has adequate reserves of energy to draw from when required, specific dietary measures must be taken by a player before, during and after the match.
Carbohydrates
Carbohydrates are a significant source of energy. They are essentially recognized in two forms, simple and complex. The latter, contained in foods such as whole-grain breads and pastas, release energy in slow, steady increments. This makes them essential to a competitive volleyball player's diet. During training, about 50 percent of a volleyball player's nourishment should come from such foods. This ratio will give him the reserves of power needed to sustain performance throughout the match.
Before the Match
Just before competing in a volleyball match, a player should limit the consumption of foods that delay digestion. Fatty foods that take a long time to absorb can cause an athlete to feel sluggish during the match. In addition, many raw fruits and beans, which stimulate bowel activity, are best avoided just prior to competition. Also, otherwise nutritionally rich foods, like celery, broccoli and cabbage, should be left out of the pregame diet, as they can induce gas in the digestive tract.
During Play
An important pregame concern is hydration. Matches are frequently played in hot environments and can last for hours. Participants in the sport should drink at least two 20-ounce servings of water within three hours prior to competition. In addition, it may be beneficial to consume lightly salted snacks to replace the sodium and potassium that your body will lose through sweat during play. It may also be beneficial to have a sports drink, typically a mixture of water, carbohydrates and electrolytes, a little at a time throughout competition.
Breakfast
A volleyball player's first meal of the day is an important element of her overall training regimen. In eating breakfast, you want to stay with complex carbohydrates added to fruit and fresh-squeezed fruit juice. Yogurt is also a quality breakfast item, as it provides calcium and helps stave off exhaustion.
Member Comments