Athletes spend hours training their skills, but nutrition is often overlooked as a key performance tool. Volleyball players may have anywhere from 10 minutes to three hours before practice or competition to fuel and hydrate, and understanding how nutrition needs change based on that time can help athletes arrive energized, focused, and ready to perform.

The basic rule:

More time before play = more food
Less time before play = less food

Here’s a framework for athletes on what to eat and drink before practices and games based on how much time the athletes has beforehand. This is an excellent guide to give to your athletes to reference to fuel and hydrate before the next practice or match.

As practice or competition approaches, athletes should focus on easily digestible, carbohydrate-rich foods. When more time is available, they can include larger portions and add protein to support performance and recovery.

Hydration matters, too. Athletes should drink consistently throughout the day and arrive at practices and tournaments already hydrated rather than trying to catch up once play begins.

By giving athletes and families a simple, clear plan, clubs can help players build healthy habits that support performance and keep them prepared to compete at their best.

This resource is from Michelle Fadool, Director of Performance Health and Injury Prevention at Triangle Volleyball Club, based in Morrisville, North Carolina. Triangle Volleyball Club is a member of Junior Volleyball Association, focused exclusively on junior volleyball and the needs of the club community. Since 2006, JVA has worked to improve the junior volleyball experience by supporting a growing network of nearly 1,800 member clubs while continuing its mission to ‘Better the Ball’ at every level. Built by Club Directors for Club Directors, JVA provides resources, events, education, and advocacy to help the sport grow in the right direction. Known for a more innovative and forward-thinking approach than traditional governing bodies, JVA continues to push the game forward by introducing new ideas, elevating the event experience, and creating opportunities that reflect where the sport is going, not where it’s been. Learn more at www.jvavolleyball.org and follow @jvavolleyball on all social media platforms.