A smart diet is critical for volleyball players, especially on game days. Players need the proper fuel to prepare their bodies and perform in competition. "What propels the ball over the net is energy, primarily anaerobic muscle energy, for serving, spiking, blocking, digging, and rolling," University of Miami nutritionist Lisa Dorfman observed on the Atlantic Coast Conference website. She writes that long rallies and training sessions are fueled by a combination of the breakdown of muscle sugars and a balanced diet containing carbohydrates, protein and fats.
Loaded Sugar Foods and Drink
Players should balance their metabolism by providing their body a steady amount of sugar. Many children's cereals and crunch- and cluster-type cereals are loaded with sugar. So are many cereal bars. Players should eat protein bars for quick snacks instead. Breakfast drinks also can feature excessive sugar; protein shakes are the preferred option. Rather than eat candy or consume energy drinks with high amounts of sugar -- and risk a big sugar crash -- player should eat fruits, berries, or nuts. Excessive sugar also can lead to dehydration.
Foods Loaded with Saturated Fat
Dietary fats are part of a good athletic diet but wrong types of fats must be avoided. Baked chicken and turkey breast are good body fuels, but poultry skin, fried chicken and fried fish should be avoided. So should pork and fatty cuts of beef. Players should drink skim milk instead of whole milk and use egg whites instead of whole eggs. Whole-milk dairy products like ice cream and cheese are rich in saturated fats, too. Among plant foods, coconut ranks among the worst for these fats.
Hydrogenated Oils and Trans Fats
Many breakfast cereals, breakfast bars and snack foods can be loaded with unhealthy trans fat in addition to unhealthy amounts of sugar. Fried fast-food restaurant items like french fries and onion rings have been rich in trans fat, although some have reduced those levels to meet consumer demands for healthier food. Commercially prepared baked goods, margarines and processed foods also can feature harmful trans fat. Players should read food labels and select foods prepared with trans-free oils.
Hard-to-Digest Foods
In addition to timing their meals correctly, players should eat foods they can digest easily. Their stomachs should feel light for competition. They should avoid unfamiliar foods their system might react to. They should generally avoid spicy foods, high-fiber foods, beans and other gas-forming foods that could cause various forms of gastrointestinal distress.
References
- USA Volleyball; Olympic Caliber Nutrition; Aaron Brock; September 2009
- ACC: Volleyball Nutrition -- Serving the Ideal Diet for Training, Competition, and Recovery
- Strength and Power for Volleyball: Avoid These Five Types of Food
- Coach Rey: Ace Your Game Day Nutrition Routine
- Harvard Public School of Health: Fats and Cholesterol: Out with the Bad, In with the Good
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