PRS Girls Volleyball
Performance Eating & Hydration
Hydration
Proper hydration is vital in order for athletes to achieve peak performances. Fluid
balance helps with many of the bodily functions, including cardiovascular function, body
temperature regulation, injury prevention, and recovery; things that are all needed for an
athlete to be successful. If an athlete is not properly hydrated, their body will be unable
to perform at its highest level, and may cause them to feel fatigue, muscle cramps,
dizziness and possibly more serious symptoms.
It is important for all people to be sufficiently hydrated, but more so for athletes.
Most athletes sweat, and are losing body weight in the process. A loss of as little as 2
percent of body weight caused by dehydration can increase fatigue and impair
performance. Athletes who drink enough water can compete up to 33 percent longer
than those who do not drink enough.
When thinking about hydration, think about what is needed for the day along with
what will be needed for exercise. All fluids (except alcohol) count towards daily fluid
requirements. Water, juice, sports drinks, milk, coffee, and tea count fully as fluids. It is
important to have a balance of fluids to get an adequate balance of electrolytes. Athletes
should consume at least 90 ounces of fluid daily (11 cups).
Dehydration can be quite serious, and can come on quickly. Some of the symptoms
that may be experienced, associated with dehydration are; thirst, muscle cramps,
weakness, impaired performance, headache, nausea, fatigue, burning in stomach, dry
mouth or dizziness. It is important to stop activity once these symptoms come on, and
hydrate.
During The Day
Drink:
16 to 20 ounces of fluid within one hour of rising
20 ounces of fluid with every meal
16 to 20 ounces with every snack
For Exercise:
Hydrate properly before, during, and after exercise. It can take 60 minutes for 20
ounces of fluid to empty from the stomach and be absorbed by the intestine. There are
four rules to hydration;
1. Players must drink 20 ounces of fluid one hour before practices and
games.
2. Players must drink 14 to 40 ounces of fluid, depending on their sweat rate,
per hour of exercise.
3. After practices/games, players must drink 24 ounces of fluid for every
pound lost during activity.
4. Players must know their sweat rate so they know how much to drink per
hour.
How to calculate your hourly sweat rate:
1. Weigh yourself before and after exercise. Wear as little clothing as
possible while weighing.
2. Subtract your post exercise weight from your pre-exercise weight and then
convert it to ounces. For example, there are 16 ounces in a pound, so if
you lose 2 pounds during exercise, you have lost 32 ounces.
3. Add the number of ounces of fluid you consumed during practice.
4. Divide the sum of the amount of fluid lost plus amount of fluid consumed
by the number of hours you exercised to get your hourly sweat rate
5.
Pre-exercise weight – Post exercise weight + fluid consumed during exercise
Hours spent exercising
=
hourly sweat rate & number of
ounces to consumer per hour
Example
Pre-exercise weight (148 lbs) – Post exercise weight (145 lbs) = 3 lbs or 48 ounces
+
20 ounces (amount of fluid consumed during exercise)
2 hours (number of hours in practice)
=
48 + 20 = 68 ÷ 2 = 34 ounces of fluid required per hour
During exercise, it is a good idea to drink a combination of water at sport drinks.
Make sure you stay away from energy drinks, soda and carbonated beverages; these
drinks take too long to leave the stomach. The goal of fluid intake is to move the fluid
out of the stomach quickly so that it can get to the muscles.
General Eating Guidelines
It is important for all athletes to have enough fuel to produce the energy needed to get
through practices and games. It is important to increase the efficiency of the body for
the demands of the sport, which can only be accomplished if the energy needs are met.
Keep in mind that food drives the process!
Volleyball uses both the anaerobic system and the aerobic system. Anaerobic means
“without oxygen”, the anaerobic system does not require oxygen to generate energy. This
system is very efficient, quickly producing energy for the body to use when energy needs
increase rapidly. The anaerobic system is the one called into action until enough oxygen
is available to the body so that the aerobic system can kick in. The aerobic system
requires oxygen, and uses two main fuel sources; carbohydrates and fats. To be fueled
optimally during practices and games, the body must have adequate stores of
macronutrients used as energy.
Nutrients
The body requires 6 separate types of nutrients in order to function properly:
carbohydrates, fats, proteins, vitamins, minerals, and water. An imbalance of these
nutrients may impair performance and recovery.
Carbohydrates
Athletes benefit most from the amount of carbohydrates stored in the body.
Carbohydrates can be broken down into glucose, a form of sugar that is the major energy
source for the body. Each gram of carbohydrate contains 4 calories.
Carbohydrates are classified as simple or complex. Simple carbohydrates are found
in fruits, milk, honey and sugar. Complex carbohydrates are found in foods such as
pasta, potatoes, cereals and grains. During digestion, the body breaks down
carbohydrates to glucose and stores it in the muscles as glycogen. During exercise, the
glycogen is converted back to glucose and is used for energy. The ability to sustain
performance is directly related to initial levels of muscle glycogen.
It is recommended that 45 to 65 percent of total daily calories come from
carbohydrates. For the average athlete, it is recommended that they consume 2 to 3
grams of carbohydrates per pound of body weight.
The glycemic index indicates the effects of carbohydrate-rich foods and fluids on
blood glucose and insulin levels. The glycemic index ranks foods by comparing the blood
glucose response after ingestion. The response reflects the rate of digestion and
absorption of the foods. Foods with a low glycemic index raise blood glucose slowly,
whereas foods with a higher glycemic index raise blood glucose more rapidly. Moderate
and low glycemic index foods take longer to enter the blood stream and may be preferred
to sustain endurance. Foods that are high on the glycemic index may serve as an
advantage when they are aiming for rapid repletion.
Foods with a high glycemic index: candy, cake, raisins, white bread, millet, couscous,
honey, carrots, pretzels, watermelon, ice cream, sports drinks, bagels, cereals, pancakes,
potatoes.
Foods with a moderate glycemic index: pita, rice, barley, peas, mango, kiwi, buckwheat,
sweet potato, power bars, banana, citrus juices, grapes, tortillas, corn.
Foods with a low glycemic index: milk, yogurt, rice bran, lentils, dried apricots, citrus
fruits, tomato soup, pears, plums, beans, apple juice, chickpeas, nuts, hummus, sports
bars such as Zone and Balance.
Fats
Fat is the most calorically dense nutrient; each gram of fat supplies 9 calories. There
are 3 types of fats: saturated, monounsaturated, and polyunsaturated. Dietary fat is an
important component for heart health, blood pressure regulation, hair and skin health,
and protection of vital organs. Fat also aids in the absorption of fat-soluble vitamins and
provides energy to athletes.
Saturated Fats: skin on poultry, fat on meat, butter, whole milk, cheese, cream, ice
cream, coconut oil, palm oil.
Monounsaturated Fat: nuts, nut butters, olives, avocados, seeds, tahini.
Polyunsaturated Fat: corn oil, safflower oil, soybeans, walnuts, flaxseed, fatty fish.
Trans Fat: margarine, baked goods, doughnuts, some sports bars, some ice cream, icing.
It is recommended that fat intake be 20 to 35 percent of daily calories. It is good to
have a combination of all fats; 7 to 10 percent in saturated fats, 10 percent in
monounsaturated fats, and 10 percent in polyunsaturated fats.
Protein
After carbohydrates and fats, protein provides energy for the body. Amino acids are
the building blocks of protein, and 10 of them are essential, meaning that we have to
consume them through foods because the body does not produce them. Protein is
necessary for tissue growth and repair, bone health, a healthy immune system, and
muscle building and maintenance. Each gram of protein supplies 4 calories.
Both animal and plant foods contain protein. The protein in foods is classified as
either complete protein (protein that contains all the essential amino acids) or
incomplete protein (protein that does not contain all the essential amino acids).
Foods with complete proteins: meat, poultry, fish and shellfish, eggs, dairy, soy foods
Foods with incomplete proteins: beans, grains, nuts, seeds, vegetables
It is recommended to have a protein range from 10 to 35 percent of daily caloric
requirements. Athletes who do not meet their protein needs are more likely to have
decreased muscle mass, a suppressed immune system, and increased risk of injury.
However, excessive amounts of protein can also lead to dehydration, increase body fat
stores, fatigue and impaired performance, and result in an imbalanced diet that is
usually deficient in carbohydrates.
Minimum number of grams per day: .6 x body weight in pounds
Maximum number of grams per day: .9 x body weight in pounds
Salt
If you are an athlete that loses significant amounts of sodium during exercise, you are
known as a salty sweater. You can tell this if you have a salty residue on your skin or
clothes after a workout. Muscle cramps are another symptom of salty sweaters. There
are healthy ways and unhealthy ways to add salt to your diet; some healthy ways are:
use salt, soy sauce or Worcestershire
use sports drinks as suppose to water, which provide sodium
eat salty foods like pretzels and pickles
Be careful not to confuse sodium with potassium. While potassium is lost during
exercise, it is quite small amounts when compared to sodium loss.
Food Supplement
These are the best supplements to use:
Gatorade or G2
Sports bars that have more carbohydrates than protein
High sodium foods if you are a salty sweater
Eating Around Competition
Night Before Game: Drink an extra 2 glasses of fluids early in the evening. Eat a dinner
that is two thirds carbohydrates
One Hour Before Practice/Game: Drink 20 ounces of sport drink or 20 ounces of water
along with a small amount of carbohydrate.
During Practice/Game: Take in 30 grams of carbohydrate per hour by consuming foods
such as 16 ounces of a sport drink, one banana, or orange slices. Drink enough fluid per
hour based on your sweat rate.
After Practice/Game: Drink enough to replace sweat loss. Eat or drink something with
calories within 15 minutes of practice or play. Within a 45 minute window, include foods
that have high GI mixed with protein, vitamins and minerals to help get the glycogen
stores filled, this is crucial for recovery; such as trail mix, granola bars, or fruit.
Steer Clear: caffeine, carbonated beverages, high-fiber cereals, dried beans, cabbage
family vegetables, fatty foods, fried foods, dried fruit and juices.
Food Choices
The goal is to choose BEST foods 60 percent of the time, the OK foods 30 percent of the
time and the NOT-SO-GOOD foods 10 percent of the time.
BEST!
Carbohydrate
Protein
Fats
Whole-grain breads
Extra Lean meats
Olive oil
Brown rice
Poultry
olives
Pasta (quinoa or brown rice)
Fish
Safflower oil
Quinoa
Shellfish
Soybean oil
Oatmeal
Soy
avocado
Fruits
Beans
Peanut oil
Vegetables
Eggs
Nuts
Amaranth
Low-fat dairy products
Nut butters
seeds
OK
Carbohydrate
Protein
Fats
Pretzels
Cheese
Light salad dressings
Baked chips
Lean ground meats
Light butter
Fruit juice
Fish canned in oil
Low-fat granola bars
Low-fat crackers
NOT SO GOOD
Carbohydrate
Protein
Fats
pastries
Fried meats
butter
chips
Sausage
margarine
candy
bacon
Cream sauces
French fries
salami
Fat-free salad dressings
Soda
bologna
Fruit drinks
Sample Daily Menu
Breakfast:
Include a protein source. Focus on low GI foods that are nutrient dense, stay away
from high GI foods.
8 ounces of water
1 cup power oatmeal (rolled oats, quinoa flakes, amaranth & millet)
¼ cup chopped nuts
¼ cup mixed berries
12 ounces milk ( cow, almond or soy)
Lunch:
Include a lean protein source, no rich or fatty foods that are difficult to digest. No
high GI foods (soda, mashed potatoes, rolls, etc.) Include low GI foods that are nutrient
dense.
Chicken Pesto Wrap (grilled chicken, cucumbers, spinach, tomatoes,
pesto, whole wheat tortilla)
8 ounces water, juice or iced tea
1 sliced apple
Baked sweet potato chips
Dinner:
5 ounces Grilled halibut (or other fish)
1 ½ cups Grilled asparagus
1 cup quinoa
8 ounces milk, juice, or water
Snacks:
Include foods that are low GI, low-moderate fat, include a protein source and nutrient
dense.
Low-fat cottage cheese with fruit
Apple with almond butter
20 ounces of water
Greek yogurt with mixed berries and almonds
Combination protein/carbohydrate bar/shake
REMEMBER:
Spread out your food intake throughout the day
Eat 4 to 6 smaller meals as suppose to 3 larger meals
Try to eat at least every 3 hours with a proper meal or snack, including
both carbohydrates and protein.
A Female Athlete’s Guide to Proper Fueling
1. Daily calorie goal
Weight in pounds x 15-20 = # of calories per day
As a guideline:
16 – 17 calories per pound
[Weight (pounds) x 20] – 300 = calories for weight loss
[Weight (pounds) x 20] + 500 = calories for weight gain
2. Composition of the diet for optimal performance
Protein
15%
Carbohydrates
Fat
25%
Carbohydrate: 50 to 60 percent
Carbohydrates
60%
Protein: 15 to 20 percent
Fat
Protein
Fat: 20 to 30 percent
Because a gram of carbohydrate or protein has 4 calories and a gram of fat has 9, you
can calculate the daily requirements for carbohydrate, protein, or fat like this:
Carbohydrate requirements in grams = .60 x daily calories divided by 4
Protein requirements in grams = .15 x daily calories divided by 4
Fat requirements in grams = .25 x daily calories divided by 9
Example
A 130-pound athlete would need 1,950 to 2,600 calories per day (weight in
pounds x 15-20), which would be made up of the following:
Carbohydrate needs: .50 to .60 x 1950 to 2600 divided by 4 = 243 to 390
grams of carbohydrate
Protein needs: .15 to .20 x 1950 to 2600 divided by 4 = 73 to 130 grams of
protein
Fat needs: .15 to .30 x 1950 to 2600 divided by 9 = 43 to 87 grams of fat
Tips for a Quick Recovery
Stretch!
Rest!
Hydrate!
Eat Properly!
Sleep!
Find “YOU” Time
Communicate!
Stay Organized & Ahead of the Game!
Smile!