There’s tons of research available showing the impact of nutrition on an athlete’s energy level and performance, from grade school to the pros.
On tournament days, our athletes need to eat small, frequent meals and drink plenty of fluids. They already have so many other things to focus on during the tournament, including technique, strategy, communication, body language, and more. Let’s make it easier on them by providing healthy foods for preparation, energy, and recovery!
Team Table DOs
- Pasta salad
- Yogurt (vanilla or strawberry)
- Bagels (halved or quartered) w/ cream cheese
- Whole grain wraps or sandwiches with lean meats (ham, roast beef, turkey)
- FRUIT! (strawberries, apples, grapes, oranges, watermelon)
- VEGGIES! (Carrots, celery, broccoli)
- Granola bars, power bars, or protein balls
- Animal crackers or whole grain crackers
- Nuts (peanuts, walnuts, almonds)
- Lightly salted pretzels or baked chips
- WATER, low-fat chocolate milk, coconut water, and small gatorades (limit the gatorade intake for young athletes)
Team Table DON’Ts
- Fast food or fried food (these items take too long to digest)
- High sugar foods (donuts, candy bars, fruit roll-ups)
- Cheese platters (can cause constipation)
- “Empty” calories (popcorn, potato chips, Cheez-Its, Ritz Bits)
- Soda, Vitamin Water, energy drinks, fruit juice (100% fruit juice is okay if diluted with 1/2 water)
For more information on foods to eat before, during, and after competition or other physical activity, check out these resources!
- Recipes, facts, and tips from TrueFood (part of TrueSport.org)
- Interview with the Director of Nutrition for Penn State Volleyball
- A day-in-the-life example of healthy meals and snacks from Team USA Volleyball