See some nutrition tips to ensure your energy with this fuel guide!
This guide is designed to help you fuel your body for peak performance on the volleyball court. Following these simple guidelines ensures you have the energy and stamina to dominate the competition.
Two Days Before:
- Hydrate: Start increasing your water intake. Aim for half your body weight in ounces.
- Focus on nutrient-dense foods: Load up on fruits, vegetables, lean protein, and whole grains.
- Example Dinner: Grilled salmon with roasted vegetables and quinoa.
The Night Before:
- Carb-heavy, but not too heavy: Choose complex carbohydrates like brown rice, sweet potatoes, or whole-wheat pasta.
- Moderate protein: Include a lean protein source like chicken, fish, or tofu.
- Limit fats: Avoid heavy, greasy foods that can slow digestion.
- Hydrate: Continue drinking plenty of water.
- Example Dinner: Chicken stir-fry with brown rice and plenty of vegetables.
- Prep for the next day: Pack snacks and lunch for the tournament.
Game Day:
- Carb-heavy breakfast: Oatmeal with fruit and nuts, whole-wheat toast with avocado, or a fruit and protein powder smoothie.
- Hydrate: Drink water consistently throughout the day, especially before, during, and after matches.
- Snacks: Bring easy-to-eat snacks like fruit, trail mix, energy bars, or rice cakes with nut butter.
- Lunch: A balanced meal with complex carbs, lean protein, and healthy fats. Example: Turkey sandwich on whole-wheat bread with a side salad.
- Post-game meal: The healthiest meal you can manage to maintain your healthy habits. Example: A big salad with grilled chicken or fish or a lentil soup with whole-grain bread.
Celebration Time!
- Indulge (in moderation): After a hard-fought tournament and a healthy post-game meal, it’s time to celebrate!
- My favorite is a big steak burrito with all the fixings (extra guacamole, of course!), followed by chocolate cake, ice cream, and a celebratory tequila drink.
Key Reminders:
- Be in charge of your fuel: Pack your food and drinks to avoid relying on unhealthy options at the tournament.
- Don’t worry about food: Proper planning lets you focus on your game.
- Celebrate (healthily) after. Once the tournament is over, enjoy a well-deserved celebration meal.
Example Meal Plan: Day 1:
- Breakfast: Scrambled eggs with spinach and whole-wheat toast
- Lunch: Large salad with grilled chicken and a light vinaigrette
- Dinner: Lean ground turkey meatballs with zucchini noodles and marinara sauce
Day 2 (Game Day):
- Breakfast: Oatmeal with berries and a scoop of protein powder
- Snack 1: Apple slices with almond butter
- Lunch: Turkey and avocado wrap with a side of baby carrots
- Snack 2: Trail mix with nuts, seeds, and dried fruit
- Post-game meal: Grilled chicken salad with mixed greens, quinoa, and a variety of vegetables
● Celebration Meal: Steak burrito with guacamole, chocolate cake, ice cream, and a tequila drink.
#AthleticAF Nutrition Coaching:
Want to improve your nutrition? Please message me on the app for more information about personalized coaching and meal planning to optimize your performance and reach your athletic goals.
Remember: This is a general guideline. Individual needs may vary. Want to learn more? Please message me to get started.
