Nutrition Tips to Fuel Your Athlete’s Performance

As parents of young volleyball players, ensuring they have the proper nutrition to fuel their performance is just as important as training and practice. The right foods provide energy, aid in recovery, and keep your athlete performing at their best during long tournament weekends and intense practices. Here are key nutrition tips tailored for parents to help support their athlete’s success.

1. Prioritize Balanced Meals

A well-rounded diet includes a balance of carbohydrates, protein, and healthy fats. Each plays a crucial role in maintaining energy levels and muscle recovery.

Carbohydrates: Provide energy for intense practices and matches (e.g., whole grains, fruits, vegetables, oatmeal, brown rice, whole wheat bread).
Protein: Supports muscle repair and recovery (e.g., lean meats, eggs, Greek yogurt, nuts, beans, tofu).
Healthy Fats: Aid in sustained energy and brain function (e.g., avocados, nuts, seeds, olive oil, fatty fish).

2. Hydration is Key

Proper hydration prevents fatigue, cramps, and decreased performance. Encourage your athlete to drink water consistently throughout the day.

Before a match: Drink at least 16–20 oz of water 2 hours before playing.
During play: Consume small amounts of water every 15-20 minutes.
After a match: Rehydrate with water or an electrolyte drink, especially after intense games.

See our review of the Grayl Water Purifier to keep your athlete hydrated

3. Smart Pre-Game Meals and Snacks

Pre-game meals should focus on easily digestible carbohydrates and moderate protein.

Good choices: Whole wheat toast with peanut butter, a banana, yogurt with granola, or a turkey sandwich on whole grain bread.
Avoid: Heavy, greasy, or overly processed foods that can lead to sluggishness.

4. Post-Game Recovery Nutrition

The body needs to refuel within 30-60 minutes after exercise to support muscle recovery and replenish energy stores.

Ideal recovery snacks: Chocolate milk, protein smoothies, hard-boiled eggs with whole-grain crackers, or Greek yogurt with berries.
Full meal options: Grilled chicken with quinoa and vegetables, a turkey and avocado wrap, or a salmon and rice bowl.

5. Pack Healthy Snacks for Travel

Travel tournaments often mean unpredictable food options. Packing healthy snacks ensures your athlete has the proper fuel available.

Best travel snacks: Trail mix, protein bars, fruit, whole grain crackers, cheese sticks, hummus with veggies, and hard-boiled eggs.
Limit sugary snacks: While tempting, candy and soda can lead to energy crashes during crucial games.

6. Sleep and Nutrition Go Hand-in-Hand

Proper nutrition works best when combined with adequate sleep. Ensure your athlete gets at least 8-10 hours of quality sleep, especially before game days, to optimize energy levels and focus.

Final Thoughts

By providing the right nutrition, parents play a vital role in their athlete’s performance and overall well-being. Consistently fueling with balanced meals, staying hydrated, and making smart choices during travel can help volleyball players maintain peak performance throughout the season.

What are your go-to nutrition strategies for your athlete? Share your tips in the comments below!