El Camino Real Charter High School Girls Volleyball: Nutrition for Volleyball

Friday, March 29
Nutrition for Peak Volleyball Performance



Nutrition for Peak Volleyball Performance

Good nutrition is a major factor in achieving peak athletic performance. Your body can only perform at its top ability with the proper nutrition, along with adequate rest and fluid intake. It’s important to eat well every day, but especially during extended periods of physical exertion, such as during a long day of volleyball matches.

Nutrients provide three basic functions in the human body:

1. To supply fuel for energy in the form of calories. Carbohydrates, protein and fats are the only nutrients that provide energy.

2. Nutrients are also needed for structure, such as calcium to form bones and teeth or protein to give our muscles structure.

3. To regulate body functions, such as vitamins and minerals to aid in metabolism and healing, or water to help regulate body temperature.

The best way to assure that all of your nutritional needs are being met is to select from a wide variety of foods and beverages and limit choices that offer little or no nutritional value. Consuming meals and snacks that contain a balance of nutrients will provide your body with the fuel necessary for peak performance.

Carbohydrates

A good source of energy, and also fiber, which is needed for intestinal health. Complex carbohydrates come from whole grains, vegetables and dairy products and contain significant amounts of healthy nutrients. Simple carbohydrates are found in sweet things such as honey, candy, sugar and fruits and are rapidly digested and absorbed.

Protein

Needed for growth, maintenance and repair of body structures, and can also provide energy if needed. Good sources of protein are eggs, beef, poultry, fish, dairy products, nuts and seeds.

Fats

Fat is a concentrated source of energy. Excess intake of calories will be stored as fat in the body, which can later be used for energy if needed. Liquid fats are generally healthier than solid fats, as they contain more unsaturated fat and less saturated fat. Vegetable oils such as olive or sunflower oil and some fatty food such as avocado and nuts provide healthy fats in the diet.

Vitamins and Minerals

Found in a wide variety of foods, with excellent sources found in colorful fruits and vegetables, dairy products, enriched or whole grain bread and cereals, meats, poultry and nuts.

Water

Makes up about 60% of the adult human body. Water is needed to regulate body temperature, remove waste products, and to transport nutrients and oxygen.

Healthy Food Choices

BREAKFAST

Good Carbohydrate Choices: Whole Grain Bread or Toast, Whole Grain Cereal, Pancakes, Waffles, French Toast, Bagel, Fresh fruit

Good Protein Choices: Eggs, Lowfat Yogurt, Milk, Cottage Cheese, Peanut Butter

Foods to Avoid: sweet rolls, sugary cereals, excess syrup, doughnuts, coffee cake

SNACKS

Good Carbs: Bagel, Crackers, Pretzels, Fruit & Smoothies

Good Proteins: Peanut Butter, Protein Bar  Cheese Sticks, Nuts, Yogurt

Foods to Avoid: chips, candy, soda, brownies, cookies

LUNCH

Turkey sandwich, PB&J, Cheese & Crackers, Pasta Salad, Fruit, Smoothies, Veggie Pizza, Chicken & Rice Bowls 

Foods to Avoid: chips, candy, soda, brownies, cookies