Protein
Since volleyball is a high-intensity sport and demands a lot energy to jump high to hit/block, dig balls, run to the ball to set it, and serve tough, it is important that you’re consuming the right amount and the right kinds of calories to meet the fuel requirements of your program and recover after workouts. If you want to perform at your full potential, you have to fuel your body correctly.
Macronutrients are nutrients that provide calories/energy. The three classes include: carbohydrates, protein & fat.
Carbohydrates (CHO): Your body makes glucose from CHO which gives you energy
- Primary energy source for the brain
- Starches, fibers, and sugar are the major types
- Provide 4 calories per gram
- 50-65% of calories recommended
- Examples: Fruits and vegetables, grain products (bread, cereal, crackers, popcorn, pasta, cookies), milk
Ex. A 70 kg woman that weighed 160 pounds would need 2,718 calories a day to maintain her weight with 1,495 calories coming from carbohydrates.
Protein (PRO): during digestion and absorption, broken down into amino acids
- Major structural component of all cells in the body
- Provides power & strength for muscle repair
- 9 essential amino acids (must be consumed in diet) and 11 nonessential amino acids (body makes them)
- Provide 4 calories per gram
- 10-25% of calories recommended
- Examples: Meat, fish, poultry, eggs, milk, cheese, yogurt, nuts & seeds
Ex. A 70 kg woman that weighed 160 pounds would need 2,718 calories a day to maintain her weight with 544 calories coming from protein.
Fat:
- Helps maintain ideal competitive weight
- Insulates the body, preserves body heat, and maintains body temperature
- Essential for the digestion, absorption, and transport of fat-soluble vitamins
- Only get certain essential fats from the diet
- Provides 9 calories per gram
- <30% of calories recommended
- Examples: peanut butter, nuts, fish (salmon, tuna, herring, trout) fried foods, desserts, salad dressing, oils (peanut, canola, sunflower, olive, soybean, corn)
Ex. A 70 kg woman that weighed 160 pounds would need 2,718 calories a day to maintain her weight with 680 calories coming from fat.
For similar articles, read Nutrition and Supplements.