Volleyball is one of those games that requires high energy, stamina and focus. Though it is a team game, each and every member on the court is required to stay alert and energetic. strength and stamina can be built in the long term only with a disciplined diet. A disciplined diet covers all the nutrients necessary for optimal functioning of the body. A daily intake for a player should be based around nutrient rich carbohydrates, (grainy breads, brown rice, quinoa, whole meal pasta); lean protein sources, (lean red meat, poultry, seafood, eggs, dairy and lentils) and healthy fat sources, (avocado, olive oil, nuts and fish); as well as fruit and plenty vegetables.
Breakfast: Ready-to-eat cereal or oatmeal; banana; skim milk; orange juice; 1 hard-boiled or scrambled egg white or a string cheese. Alternative: Omelet [1 whole egg and 2 egg whites] with peppers, onion, spinach, tomato, mozzarella; whole-wheat toast with jam or honey; orange wedges; skim milk or yogurt
It’s best to have high glycemic index foods during or after exercise (such as glucose, potatoes, bagels, raisins, oatmeal, sugar) and stick with low to moderate index foods before exercise (pasta without sauce, chocolate milk, PowerBar, green beans, yogurt, apples, less ripe bananas), especially if you are eating ..
It’s recommended for volleyball players to drink about 0.5 – 1 liter of water ahead of time. It would be better for athletes to drink water 2 hours before a training session. However, water intake usually increases during warm days. If the weather is hot, an athlete should obviously drink more water.