Eating Like a Champion

In order to enjoy maximum performance on the court, meal timing is a very important component for the volleyball athlete.

By Timothy Wierman

Volleyball is considered a high intensity type of activity, which involves short bursts of running and jumping followed by jogging and standing.

Since most volleyball players train and compete at or above 70 percent of their maximum aerobic capacity, or 80 percent of their maximum heart rate, their bodies use mostly the anaerobic system to fuel their working muscles. (Anaerobic means “without oxygen” and refers to body systems that don’t need oxygen to function.) Carbohydrates are the fuel “burned” most efficiently by the anaerobic system. Playing volleyball (or just training) can quickly use up carbohydrate reserves.

The amount of carbohydrates that can be stored in the body is limited. In fact, the muscles and the liver each can only store about 375 and 100 grams of carbohydrate (glucose), respectively. Since volleyball players usually play in several games within a short period, especially during the season and during tournaments, it is very important to refill the two “fuel tanks” (muscles and liver) with a carbohydrate-rich diet.

Calories from carbohydrates are the most available source of energy for the volleyball player’s mind and body. Unfortunately, many volleyball players consume a diet of only 47 percent carbohydrate rather than the 60 to 70 percent that is recommended.

In fact, one study reports that many college athletes usually consume low carbohydrate diets—300-320 grams of carbohydrate per day—instead of the recommended 450 to 600 grams. Another study found that athletes who had low muscle glycogen (carbohydrate) stores at the beginning of competition had almost used up their glycogen stores after one hour of playing time. (Glycogen is the main carbohydrate that turns sugar into energy). As a result, the volleyball player’s endurance, speed and power may suffer.

There are two major types of carbohydrates—complex and simple. Complex carbohydrates are often called starches. These include whole grain breads and cereals, bagels, pasta, rice, potatoes, fruits and vegetables. These foods contain essential vitamins, minerals and fiber.
Simple carbohydrates, also called refined sugars, include table sugar, honey, jelly, maple syrup, candies, sweets, cakes and soft drinks. Refined sugars provide “empty calories”—they provide energy, but don’t have the essential vitamins, minerals and fiber needed in a high-quality sports diet.

For a high performance training diet, volleyball players should consume 60 to 70 percent of their total daily calories from carbohydrates. Fifty percent to 60 percent should come from nutrient-dense, complex carbohydrates and no more than 10 percent should come from simple (refined) sugars. When at all possible, the volleyball player should consume carbohydrates before, during and after practice and competition, but not exercise with a full stomach.

The pre-exercise meal does not provide immediate energy to the muscles. When the volleyball player exercises longer than one hour and uses up existing carbohydrate stores, the carbohydrates in the pre-exercise meal can restore the energy. This helps prevent hypoglycemia (low blood sugar). Hypoglycemia can cause tired muscles, a lack of concentration and dizziness.

For the best on-court performance, follow these simple guidelines:

Before volleyball: Allow enough time for food to digest. The general “rule of thumb” is to allow two to three hours for a medium-size meal (400-600 calories) to digest. Allow three to four hours for a large meal (600-1000 calories) to digest.

During volleyball: In activities which last longer than 75 to 90 minutes, athletes should consume approximately 100 calories of carbohydrates every 30 to 45 minutes.

After volleyball: While the pre-exercise meal is necessary for peak performance, the after-training and after-competition meal is just as important. To replace carbohydrates between volleyball matches and to minimize fatigue during intense training, carbohydrates should be eaten right after exercise. Muscles are better able to replace muscle carbohydrate stores in the first two hours after exercise. Evidence suggests eating ¾ of a gram of carbohydrates per pound of body weight immediately following exhaustive exercise.

Nutrient-dense high carbohydrate foods include:
Breakfast: Cold and hot whole grain cereals like Wheaties, Total, Cheerios, Corn Flakes, oatmeal etc., bagels, toast, English muffins, pancakes, waffles, corn and bran muffins, low-fat dairy products (yogurt, skim, 1% and 2% milk), fruits, fruit juices and homemade, blended fruit shakes.
Lunch and Dinner: Rice, pasta, baked potatoes, breads, fresh vegetables, fresh fruits, single-cheese pizza, perogies, pita pockets and tortillas stuffed with beans, tabouli, cous-cous, and/or vegetables.

Snacks: Regular and frozen yogurts, bananas, oranges, fruit juices, soft pretzels, hard pretzels, breakfast bars, sport energy bars, oatmeal cookies, graham crackers, vanilla wafers, whole grain cereals, plain popcorn and bagels.

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