Volleyball requires explosive, powerful and quick movements. A lot of energy is expended and calories are lost at a fast rate during this demanding sport. A competitive volleyball player weighing 150 lbs can lose 10 calories per minute when playing (source - http://www.theacc.com/genrel/111005aad.html). A healthy diet is key for stability, efficiency and success on the court.
The breakdown of glycogen is the main fuel source for energy through aerobic metabolism and anaerobic glycolysis. Glycogen is a sugar found mainly in carbohydrates that works with the muscles to perform energy yielding movements. Foods such as fruits, vegetables, whole grains and low-fat dairy will aid in the replenishing of glycogen to the muscles for breakdown. Volleyball players need to have enough energy to dig, attack, block and serve so glycogen needs to be replaces and the body has to be fueled before game play starts. It is recommended that players take snacks such as nuts, trail mix, breakfast bars, sports drinks and shakes on the road to replenish between games. Electrolyte loss is common with sweating as well as the need for more sugar to fuel the body.
Besides carbohydrates which give most of the fuel for energy, protein is an essential piece for an athlete involved in the sport of volleyball. Protein will provide some energy for the muscles but is mostly present for the repair after breakdown. This helps muscles build strength and endurance which volleyball players need to stay in shape and at the top of their game. Good sources of protein for volleyball players would be eggs, chicken, lean meats, non-fat cheese and fish.
Eating right is key for athletes, especially those who participate in a sport that requires powerful muscle movements where glycolysis is exerted greatly. Working out and getting enough sleep while eating healthy to replenish muscles is extremely beneficial for competitive volleyball players.
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