A Volleyball Player’s Nutrition Guide
What you eat on game day matters — a lot. The right nutrition can boost your energy, improve focus, and help you play your best deep into the final set. The wrong choices? They can leave you feeling sluggish, cramping mid-game, or fading when it matters most.
This guide breaks down exactly what volleyball players should eat before, during, and after a match to fuel performance and support recovery — without needing complicated supplements or extreme diets.
1. Pre-Game Fuel (2–4 Hours Before)
The goal here is simple: give your body clean energy and keep your stomach calm.
What to eat:
– Complex carbs: Whole grain bread, pasta, brown rice, oatmeal, fruit
– Lean protein: Chicken, turkey, eggs, tofu, Greek yogurt
– Light fat: Avocado, olive oil, nuts (in moderation)
– Hydration: Start drinking water early — don’t wait until warm-up
Sample meal (3 hours before game):
– Grilled chicken wrap with spinach and hummus
– Banana or apple
– Water or electrolyte drink (if sweating heavily)
Avoid: Fried foods, heavy sauces, sugary snacks, energy drinks
2. Just Before the Game (30–60 Minutes)
Now’s the time to top off energy stores with quick-digesting fuel — not a full meal.
What to eat:
– Easy carbs: Banana, apple slices, granola bar, toast with honey
– Small amounts of protein: Hard-boiled egg, small protein smoothie
– Water — sip, don’t chug
Sample snack:
– Rice cake with peanut butter and a few raisins
– Small sports drink or water
Avoid: Dairy, greasy snacks, anything heavy or unfamiliar
3. During the Match
For matches lasting more than an hour or multiple back-to-back games (tournaments), staying fueled is key.
What to eat/drink:
– Sip water regularly
– Between sets/snack breaks:
– Orange slices
– Low-sugar granola bar
– Pretzels or salted crackers
– Small sips of sports drink (if very sweaty)
Pro Tip: Dehydration—even slight—can decrease reaction time, focus, and vertical jump. Stay ahead of it.
4. Post-Game Recovery
This is when your body needs to repair muscle, restore energy, and rehydrate. Within 30–60 minutes of finishing, try to eat a real meal.
What to eat:
– Lean protein (chicken, tuna, eggs, legumes)
– Carbs to replenish (rice, pasta, quinoa, sweet potato)
– Fruits/veggies for antioxidants
– Plenty of water or an electrolyte drink
Sample recovery meal:
– Chicken stir-fry with rice and vegetables
– Side of fruit (like pineapple or orange slices)
– Water with a pinch of sea salt or recovery drink
Bonus: Chocolate milk is a solid recovery drink — it has a great carb-to-protein ratio, tastes good, and is backed by research.
Conclusion
Volleyball is fast-paced, explosive, and mentally demanding. To compete at your best, you need more than skill — you need fuel.
By eating intentionally before, during, and after matches, young athletes can show up stronger, stay sharp longer, and recover faster — all without fancy supplements or strict diets.
Great players don’t just train hard — they eat smart.
Coach Luc Tremblay is the Founder and Head Coach of Volleyball Winnipeg. Luc has been coaching volleyball for 30+ years with athletes of all age classes and all abilities. He has developed most of the training techniques used by VISION coaches and is responsible for the coach development program at Volleyball Winnipeg. For more details on our Coach Resources, click here.