Volleyball is an intense sport requiring short bursts of running, diving, jumping and spiking. Like all athletes, volleyball players perform best when they eat a healthy diet designed for their sport. In general, volleyball players require more fluid, complex carbohydrates and dietary protein than sedentary people. Consuming healthy dinners for volleyball players every evening can help you train and compete at your best.
Chicken Pasta
Approximately half of the energy you use during volleyball practice and competition is derived from carbohydrates, Colorado State University Extension reports. Carbohydrate stores, called glycogen, are especially important for sports like volleyball that involve rapid muscle movements alternating with short periods of rest. Whole wheat pasta is an excellent source of complex carbohydrates that won't make your blood sugar "spike" like refined grains. Serve your whole wheat pasta with grilled chicken breast and grilled broccoli to complete this dinner.
Beef Kebabs
All active people require extra dietary protein in their diet to build new muscle and recover between training bouts. Volleyball players who strength train should aim for 1.6 to 1.8 g of protein for every kilogram of body weight, Colorado University advises. Beef kebabs are abundant in animal protein, which promotes muscle growth more than vegetarian protein sources, the August 2009 "British Journal of Nutrition" states. To make beef kebabs for dinner, stick lean beef, onions and bell peppers on a skewer and grill. You can serve your beef kebabs with a grilled yam and mixed green salad.
Lentil Soup
Lentils are significantly higher in protein and dietary fiber than grains. Lentils also are rich in iron, which is necessary for red blood cells to deliver oxygen to your working muscles. A single cup serving of pink lentils contains more than 40 g of protein, 20 g of fiber and 14 g of iron. To make lentil soup, mix together canned lentils, tomatoes, water and onions in a pot and heat until cooked. Serve your lentil soup with a healthy carbohydrate source like whole wheat bread.
Citrus Tofu Salad
University of Miami Sports nutritionist Lisa Dorfman states that volleyball players should opt for foods dense in vitamins and minerals like sodium, potassium and vitamin C. Tofu is a rich source of sodium and potassium in addition to high-quality protein. Mix tofu with healthy greens like romaine lettuce and sliced tomatoes to provide your body with the vitamin C it needs to repair overworked muscles. Make this a complete dinner by eating your salad with whole grain brown rice.
References
- Colorado State University: Nutrition for the Athlete
- "British Journal of Nutrition"; Relationship between animal protein intake and muscle mass index in healthy women; M Aubertin-Leheudre et al.; August 2009
- USDA: USDA National Nutrient Database for Standard Reference, Release 16
- TheACC.com: Volleyball Nutrition--Serving the Ideal Diet for Training, Competition, and Recovery
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