Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

Volleyball nutrition

20 May 2025 · 1 min

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0:48

The speaker outlines a structured nutrition plan for volleyball athletes on game day. Four hours before the match, they recommend a full high‑carbohydrate meal with moderate protein, fat, and fruit. Two hours prior, a high‑carb snack such as dried mangoes and pretzels is suggested. One hour before, athletes should sip an electrolyte drink containing about 500 mg of sodium. Mid‑game, an applesauce pouch with a honey stick provides quick carbs. Within an hour after the game, a full recovery meal with carbs, protein, fats, fruit, and vegetables is advised. For tournaments with short turnarounds between matches, the speaker introduces a "1:1 rule": the number of minutes between games equals the grams of carbs to consume (e.g., 30 min → 30 g carbs). The guidance is presented as a practical checklist for athletes.

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.