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Nutrition for Beach Volleyball, Part 1

November 3, 2005 Print This ArticleShare

Author: Trainer-X

The Sport

Aside from the sun, fun and skin while looking good on the sand, beach volleyball is an anaerobic sport, which means without oxygen.

Athletes must produce explosive movements from left to right, go for digs, start and stop quickly, jump, feint, spike the ball and perform reflexive movements repeatedly, testing tolerance to pain and fatigue. In order to prepare for this, training needs to be intense and grueling.

Preparation in drills of speed-strength and anaerobic-strength forces an athlete to operate at an uncomfortable anaerobic threshold (the point at which you must receive oxygen). Practices and competition are near impossible for people who are out-of-shape.

Good nutrition is key for good beach volleyball players. Red flags to improper diet and exercise include lungs feeling empty, legs lacking power and being unable to take your game to the next level.

Nutrition and Beach Volleyball

Over the course of a match, the anaerobic energy system mostly fuels actions like jumps and quick dashes for the ball. Individual sets within games, however, rely more heavily on the adenosine triphosphate-creatine phosphate (ATP-PC) energy system. This system provides fuel for strength, power, and speed necessary for serves, spikes, blocks, or digs.

Add these actions to hot and humid beach conditions over a stretch of one or two hours each match, it is obvious why beach volleyball is so physically demanding.

Proper nutrition is as important as strength and conditioning to improving your game because food has a drug-like effect that manipulates how players feel, behave and perform on the court. The American Dietetics Association (ADA) stresses the importance of pre-game nutrition, inter-match fueling and consistent carbohydrate replenishment for energy in order to succeed as a volleyball player.

In this article, I will outline what current research has to say on how to best prepare for the next match and through the season.

Nutritional Guidelines

Research on nutrition specifically for beach volleyball players is scarce. Because we understand the energy systems involved in volleyball, we can develop food strategies to fortify a player and ensure optimal performance. Our recommendations are speculative, but our general guidelines are based on scientific evidence.

The guidelines are as follows:

  • Eat approximately every three to four hours to maintain insulin levels and aid in physical and mental recovery.
  • Eat complex carbohydrates (starches) at a ratio of 5–7 g/kg bodyweight (2.5-3.5 g/lb bodyweight). For example, a 70 kg (154 lb) male needs 350 – 420 g of carbohydrates per day. Starchy foods such as pasta, wheat bread, whole grain cereals, brown rice, potatoes, yams, sweet potatoes, and vegetables provide a major energy source to fuel your activities. These foods are also a source of fiber, vitamins, minerals and phytonutrients – the health protective substances in plant foods.
  • Choose protein sources at a ratio of 1.2–1.6 g/kg bodyweight (0.54-0.86 g/lb bodyweight) from turkey, chicken, eggs, fish (although cold water fish have higher fat content, these are much needed healthy fats), lean cuts of beef, tofu, low fat cottage cheese.
  • Choose healthy fat sources from nuts, avocadoes and cold-water fish. Eat 40-100g of fat per day. If you do not get enough of these, take an essential fatty acid supplement or fish oil supplement (1-2 tablespoons/day).
  • Keep drinking water or sports drinks to maintain hydration. Try to avoid water-like substances such as Kool-Aid, sodas, juice or lemonade. Although these may contain water and some carbohydrates, they also contain a greater amount of the wrong type of carbohydrate source (sucrose and/or fructose), which can ultimately lead to gastrointestinal (GI) distress (i.e. diarrhea) and decreased performance.
  • Eat a diet that consists of a wide variety of foods by keeping in mind the basic food groups. It is the best insurance for getting needed nutrients.
  • Consume 25 to 35 grams of fiber per day among the foods that you eat. High fiber foods include whole grains, vegetables, fruits, and cereals. Read labels and be aware of fiber content in everything you eat.
  • Avoid high-fructose corn syrup and excessive table sugar, even when trying to gain weight. These include candy, juices, desserts, etc.
  • Use meal replacement shakes, fruit smoothies or bars whenever necessary. Always keep bars available such as in a book bag, purse, glove compartment, locker, or wherever poor nutrition might be the alternative such as at a competition. Try an assortment of brands to see which you like.
  • Take a multivitamin/mineral supplement from a reputable brand.
  • Before going to bed, eat a light snack such as peanut butter on whole-wheat bread and a glass of skim milk.
  • Only certain supplements may be beneficial for beach volleyball.

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