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Ace Your Nutrition: How to Eat Before and After a Volleyball Game

by WoV

Do you ever feel like you’re running out of gas during a volleyball game? Or maybe you find yourself struggling to recover from the physical demands of playing? If so, it might be time to take a closer look at your nutrition. What you eat before and after a game can have a big impact on your performance and recovery.

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Volleyball Pre-Game Nutrition

Let’s start with pre-game nutrition. Carbohydrates are your body’s primary source of energy, so it’s important to fuel up with foods that are rich in carbs before a game. Good examples include pasta, rice, fruits, and energy bars. You should also make sure to stay hydrated by drinking water and sports drinks. Avoid eating foods that are high in fat or fiber, as they can slow down digestion and cause discomfort during the game.

It’s best to eat a meal or snack at least 2-3 hours before a game to allow time for digestion. This will ensure that you have enough energy to sustain you throughout the game. A good pre-game meal could be something like grilled chicken with rice and vegetables, while a pre-game snack could be a banana with a handful of almonds.

This is what you can eat:

  • Grilled chicken or fish with brown rice and steamed vegetables
  • Whole wheat pasta with tomato sauce, lean ground turkey, and a side salad
  • Turkey or veggie burger on a whole grain bun with sweet potato fries and a side of fruit
  • Quinoa salad with grilled chicken, mixed veggies, and a vinaigrette dressing
  • Whole grain wrap with hummus, grilled chicken or tofu, mixed greens, and avocado

During-Game Nutrition

During a game, it’s important to stay hydrated and maintain your energy levels. You can do this by drinking water or sports drinks during breaks and timeouts to replenish fluids and electrolytes lost through sweat. It’s essential to drink enough water to avoid dehydration, which can cause fatigue, muscle cramps, and decreased performance.

You can also consume snacks that are easy to digest and provide a quick boost of energy, such as energy gels, fruits, or granola bars. These will help you maintain your energy levels during the game without causing discomfort. It’s important to avoid eating heavy meals or snacks that are high in fat or fiber, as these can slow down digestion and cause stomach discomfort.

Volleyball Post-Game Nutrition

After a game, your muscles need time to recover and rebuild. Protein is essential for muscle repair and growth, so you should aim to consume foods that are rich in protein. Good examples include chicken, fish, eggs, and Greek yogurt. It’s also important to replenish fluids and electrolytes lost during the game by drinking water, sports drinks, or coconut water.

It’s best to consume a meal or snack within 30 minutes to an hour after a game to optimize your recovery. A good post-game meal could be something like grilled salmon with sweet potato and spinach, while a post-game snack could be a protein shake with banana and almond milk.

  • Grilled salmon with sweet potato and roasted vegetables
  • Brown rice bowl with grilled chicken, black beans, avocado, and salsa
  • Whole wheat pita stuffed with grilled chicken or tofu, hummus, and mixed greens
  • Stir-fry with shrimp, quinoa, mixed veggies, and a soy sauce-based marinade
  • Greek yogurt parfait with fruit, nuts, and honey


In conclusion, proper nutrition is essential for optimal volleyball performance. By paying attention to what you eat before and after a game, you can optimize your energy, endurance, and recovery. Remember to consume carbohydrates before the game, stay hydrated during the game, and consume protein after the game. With the right nutrition, you can take your volleyball game to the next level.

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