Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

Volleyball Game Day Nutrition

5 Nov 2025 · 1 min

Watch on YouTube

0:48

In this instructional monologue, the speaker outlines a complete nutrition plan for volleyball players on game day. The plan specifies timing and composition of meals and snacks: a high‑carbohydrate, moderate‑protein, moderate‑fat full meal with fruit 4 hours before the match; a high‑carb snack (e.g., dried mangoes and pretzels) 2 hours prior; electrolyte sipping with at least 500 mg of sodium 1 hour before; an in‑game snack of an applesauce pouch and honey stick halfway through; and a full recovery meal with carbs, protein, fats, fruit, and vegetables within an hour after the game. For tournaments with short turn‑around between matches, the speaker introduces a “1:1 rule” – consume carbohydrate grams equal to the number of minutes available between games (e.g., 30 g carbs for a 30‑minute break). The speaker urges viewers to capture this information for future use.

Chapters

Volleyball game day nutrition. 4 hours before your game, you are going to have your last full meal. This is going to be high carb, moderate protein, moderate fat. Throw some fruit in there. 2 hours before, you want a high carb snack, something like dried mangoes and pretzels. 1 hour before, I want you guys sipping on your electrolytes. Make sure to have 500 milligrams of sodium in that electrolyte mix. During your game, halfway through, I want you having an applesauce pouch with a honey stick. And then within 1 hour after your game, I want you having another full meal with carbs, protein, fats, fruits, and veggies. If If it's a tournament and you have a game quickly after that, then instead of the full meal, you're going to want to follow the 1:1 rule, which is for every minute you have in between your game, you're going to have equal amounts of carbs. So if you have 30 minutes in between your game, then you're going to have 30 carbs. You have 45 minutes in between your games, you have 45 carbs. Take a screenshot of this and use that your next tournament.