Player Nutrition Recommendations Dr. Shelby Henriksen
As an athlete, nutrition is extremely important for fueling your body for performance and for recovery. In Volleyball, your body needs to be conditioned for short bursts of energy with short recovery times. This creates a need for readily available calories combined with a controlled release time. Nutrition is a way for you to have an edge over your opponents. I ALWAYS recommend whole, natural sources over manufactured, store bought options. If it was a perfect world, you would only eat like our ancestors did!
Planning meals or what you are going to eat for snacks is very important for balancing blood sugar and avoiding “sugar crash” causing you to reach for sugary snacks/drinks for quick energy. Athletes are unable to reach their full potential when they go to practice or a game/tournament without eating adequate calories (packed with vitamins and nutrients) along with being properly hydrated. It increases your risk for injury and lowers performance levels.
Disclaimer: I am not a nutritionist. Every BODY is different! Please take the advice outlined and tailor it to your needs. Some need to eat more often while others need to avoid or restrict certain foods. This is a recommendation based on what I have learned while in Chiropractic school and through my own experience as a VB athlete!
Dietary needs include high quality carbs, lean protien and healthy fats!
Your body needs high carbohydrate intake for quick energy, about 50% of your diet. 30-35% from protein and 20-25% healthy fats. Increasing the amount of carbohydrates in your diet will provide you with more available energy during practice and games. Complex carbohydrates are best (vegetables/potatoes/grains) during practice days and the day before competition. Protein takes the most energy for your body to digest and utilize. Consuming too much protein causes the body to store it as fat and can dehydrate tissues. Good protein sources include turkey, chicken, lean (grass-fed) beef, cheese, eggs, and whey protein. Healthy fats can be consumed either by cooking with them or eating as a part of a meal. Great cooking fats include coconut oil and olive oil. Olive oil can also be used to make salad dressings. Avocados, nuts and freshwater fish all contain important Omega-3 fatty acids.
“Power plate” looks like this:
1/3 carbs- brown rice, pasta, sweet potatoes, yams
1/3 vegetables/fruits- eat twice as many veggies than fruits, more colorful = more nutrition value!
1/3 lean protein- chicken/turkey, lean beef, fish (salmon!)
Pre-game meals
Fueling the body for competition. Lower-fat foods are best since fat takes longer to digest and can sit heavy in the stomach. Therefore, fried foods and processed fatty foods like donuts, french fries, and bacon/sausage are a few examples of what should be avoided. Look to leaner proteins that are grilled, baked or broiled and carbohydrates like breads, salads, and fruits.
Light, high carbohydrate foods 1-4 hours before competition: bagels, bananas, fruit juice
-Roughly 1 gram of carbs per 2.2 lb body weight is recommended 1 hour before game
-Up to 3 grams of carbs per 2.2 lb body weight at up to 4 hours before game
*avoid high-fat foods: potato chips, donuts, french fries
Post-game meals
Optimal recovery for muscles and tissues after competition or lifting! You need to consume a protein-carbohydrate mix and adequately hydrate. The carbs to protein ratio should be 2:1 (1-1.2 grams of carbs : 0.5-0.6 grams of protein per 2.2. pounds body weight). Pay closest attention to the 2:1 carbs to protein because you should know when you are full. Ingestion should be within 30-45 minutes of strenuous activity.
Hydration for Performance
Dehydration hinders performance and the body’s recovering ability. Therefore, replacing fluids during exercise is very important. Starting 2 hours before physical activity, drink 12-20 oz. of fluid. Then, 10-15 oz. about 15-20 minutes prior, and 5-15oz every 20 minutes during exercise.
Sports drinks should include electrolytes, such as sodium, potassium & chloride as they are lost through sweating. A combination of fructose and glucose along with these vital electrolytes is proven to be best absorbed and utilized. Making your own sports drink is really easy!
Eating on the Run!
Examples of Breakfast:
•Egg sandwich on multigrain/whole wheat
•English muffins, bagels, toast with natural PB/Almond butter, possibly with jelly or apply butter
•Greek yogurt with fresh fruit and bagel
•Oatmeal with fruits and almonds
•Veggies with cheese
Examples of Lunch/Dinner:
•Salad bar- stick with vinaigrette dressings (oil + vinegar), veggies, beans, beets, carrots, broccoli, and add protein: chicken, hard boiled egg, turkey, fish
•Sandwich with whole wheat/multigrain bread, lettuce, hummus, avocado, turkey/chicken
•Pasta with meat + sauce
•Vegetables with rice or quinoa and lean meat like chicken/turkey/fish
*Meats should be grilled, baked or broiled instead of fried
Examples of Snacks:
•Raw nuts, dry fruit or trail mix
•Fresh fruit
•Cut up veggies- carrots, broccoli, celery
•String cheese
•Quality protein bar
•Greek yogurt
•Protein shake (post workout)
•Whole grain bagel + organic PB
•Fruit juice
Hydration for Performance
Dehydration hinders performance and the body’s recovering ability. Therefore, replacing fluids during exercise is very important. Starting 2 hours before physical activity, drink 12-20 oz. of fluid. Then, 10-15 oz. about 15-20 minutes prior, and 5-15oz every 20 minutes during exercise.
Sports drinks should include electrolytes, such as sodium, potassium & chloride as they are lost through sweating. A combination of fructose and glucose along with these vital electrolytes is proven to be best absorbed and utilized. Making your own sports drink is really easy!