2. • All People require adequate nutrition and
water intake to achieve good health.
• Athletes have an even greater requirement
for good nutrition.
• These should be of varieties that are low in
fat and free of additives such as growth
hormones or preservatives, and should be
consumed in moderation rather than being the
focal point of each meal.

3. • Volleyball Players need:
-2.7 to 3.6 grams of carbs per pound of body
weight per day
– 0.55 to 0.8 grams of protein per pound of
body weight per day.
– At least 0.45 grams of fat per pound of
body weight per day. (Choose
heart-healthy fats, such as canola oil, olive
oil, and nuts.)

4. • Heavy training and many practices increase your body’s
• need for fluid.
• Matches played in warm gyms or outdoors in the hot sun
can make you dehydrated.
• Drink during practice to “train” your body to tolerate fluids
during competition.
• During exercise, drink 5 to 10 ounces of fluid every 15 to
20 minutes.
• Drink before you feel thirsty.
• Two hours before exercise, drink at least 2 cups of fluids.

5. Pre Comp Meals
• Breakfast:
1 egg, 1-2 slices of toast with jam, bowl of oatmeal, STAY AWAY FROM THE BACON,
whole wheat cereal, 1-2 french toast or pancakes, yogurt with raisins, milk, or
apple juice.
• Lunch:
Bagel with peanut butter, medium salad with little ranch, turkey sandwich on
wheat bread, fruit salad, pear, banana, apple, peanut butter and jelly, 2 slices of
ham, water or fruit juice.
• Dinner:
70% of plate should be pasta like, Spaghetti, chicken alfredo, Brown rice, mixed
vegies, 2 sweet potatoes, Piece of corn bread, small salad, couple beets, 2 glasses
of water or milk.
• Snacks:
Low fat yogurt, bagels, apples, bananas, pears, small bag of pretzels, Smoothie
with low fat yogurt/icecream and variety of fruits. Juice or water.

6. Game Day Meals
• Breakfast:
Whole grain cereal, 1 bagel, low fat yogurt, bag of granola, fruit and nut oatmeal, 1
egg and or piece of toast with little spread, plenty of milk or water.
• Lunch:
Small bowl of ham salad, with little dressing, fruits including, apples, pears,
bananas, grapes. Little amount of pasta, Sandwich on wheat bread. Glass or two or
water, or sports drink.
• Dinner:
Small amount of rice, vegies, bread, 1 chicken breast, maybe a little bit of pasta,
healthy sandwiches like a turkey or ham, 2 glasses of water.
• Snacks:
½ cup of raisins, small bag of pretzels, trail mix, apple slices or bananas, all natural
yogurt, power bars/or granola bars, with plenty of water or sports drink.

7. Post game Nutrition
• Goal: To maximize the athlete's recovery via replenishing energy stores and fluid levels within the first
hour after the game, which should improve the athlete's recovery time from 72 hours (without post-game
nutrition) to within 24 hours. Fast and adequate recovery is crucial so that athlete can compete and/or
train within the next day or two after the game with minimal effects on performance.
• Post Game meal- Alternative #1
• Pasta (1.5 cups - 322 calories)
Filet Mignon
Salad
Multi-Vitamin Supplement
======================
Post-Game Meal - Alternative #2
Whole Wheat Bread (4 slices - 270 calories)
Chicken Breast
Salad
Multi-Vitamin Supplement
======================
Post-Game Meal - Alternative #3
Brown Rice (2 cups - 90 calories)
Crackers
Salmon
Salad
• replacement: 2 cups of water or sports drink for every pound lost,

8. • Eating the foods I suggested would be more
beneficial for you, because the junk your
eating doesn’t give you energy, and it doesn’t
help your heart stay in shape.
• With my foods, you will be more likely to
participate longer and feel better about
yourselves, and have lasting benefits. 

9. ~Works Cited~
• http://www.free-workout-routines.net
• http://www.fitwise.com
• http://coachrey.com
• http://www.ccsj.edu/athletics/training/Volley
ball%20Nutrition%20Tips.pdf