“You are what you eat.” They say … Well, this is something I would agree with!
In fact, when it comes to volleyball tryouts, your diet can play a decisive role … In this short article we will explore the best foods to fuel your body for success.
What do you think?!
Let’s dive in!
- Carbohydrates are what would almost guarantee sustained energy.
- Athletic function and decision-making are directly correlated with proper hydration and a sugar free diet.
- Post-tryout nutrition (proteins and anti-inflammatory foods) is essential to accelerate recovery and to reduce muscle soreness.
Maximize your Energy with carbs
High-intensity sports like volleyball require great sources of energy … And Carbohydrates are the primary one!
They ensure sustained energy throughout your tryouts by replenishing glycogen stores in muscles. In fact, a depletion in glycogen could in many cases lead to fatigue which would negatively impact your performance.
I personally recommend complex carbs for long-lasting energy:
- Whole grain bread or pasta
- Brown rice
- Fruits like bananas or berries.
Proteins are key to build and Repair your Muscles before tryouts
Protein is an important element for muscle repair and to fasten its recovery as well as growth. You shouldn’t consider it as a primary energy source during your activity, they just ensure muscles are in the best possible condition for maximum performance.
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Adequate protein intake prevents muscle breakdown, ensuring strength and power during tryouts. I generally opt for lean protein sources so I can avoid excessive fats:
- Chicken or turkey breast
- Tuna or salmon (love those!)
- Eggs or egg whites
- Tofu or tempeh
- Lentils or chickpeas.
Hydration is key before tryouts …
Proper hydration is essential for athletic performance. It regulates the body temperature, support proper muscle function and promote joint lubrication.
Dehydration can seriously impact your reaction time (critical in volleyball), endurance as well as decision-making.
Before tryouts, maintain consistent water intake throughout the day. However, don’t be that guy who will guzzle large amounts shortly before, that would have the opposite effect.
Avoid sugary sports drinks which can cause from my understanding energy crashes. Monitor your urine color: A pale yellow indicates good hydration in general. Otherwise, go drink some water!
Ensure you have a water bottle during tryouts for periodic sips. This will help prevent dehydration and maintain best possible performance.
Foods to Avoid Pre-Volleyball Tryouts
There are so many foods that can hinder your performance during tryouts or at least cause some sort of discomfort. These include:
- Fried or greasy foods: Slow digestion and may cause sluggishness.
- Excessively sugary foods: Can lead to rapid energy spikes followed by crashes.
- High-fiber foods: Can cause bloating or gastrointestinal distress.
- Dairy (for some): Might induce cramps or stomach upsets.
- Spicy foods: Can cause heartburn or stomach discomfort (if you are a fan like me, be patient until those tryouts are done)
- Caffeinated beverages: Might cause jitters, heart palpitations, or frequent urination.
Avoid testing new foods or overeating increases the risk of digestive issues, potentially compromising your performance.
Meal Timing: When you should Eat …
Meal timing is pivotal for sustained energy. Eating too close to the activity can cause in some cases stomach cramps or even sluggishness due to non-finished ongoing digestion.
Also, a long gap might deplete energy reserves. Ideally you should consume a balanced meal of carbs, proteins, and healthy fats 2-3 hours prior. This allows sufficient digestion time, ensuring energy release aligns with the tryout.
Nutrition for Recovery Post-Volleyball Tryouts
Nutrition post-tryouts is essential for recovery, muscle repair and to help reduce fatigue. You can rely on the following elements:
- Carbohydrates: Replenish glycogen stores. Foods like rice, potatoes, or pasta restore energy levels.
- Hydration: Replace lost fluids and electrolytes. Water, coconut water, or electrolyte drinks support recovery.
- Anti-inflammatory foods: Berries, turmeric, or ginger can reduce muscle soreness.
- Healthy fats: Avocado or nuts help in overall recovery.
Prioritizing a balanced post-tryout meal enhances muscle repair, reduces inflammation and prepares the body for subsequent physical activities.
Just in case you miss volleyball tryouts, try to have a look at this interesting guide!
Final Thoughts …
Feeding your body with the right nutrients is the secret weapon for volleyball tryouts that almost nobody talks about.
Everybody talk about being in shape, or having the skills, but almost nobody addresses this aspect …
This article will put you definitely ahead of most of your competitors out there …
Finally, I recommend you to check these practical tips to get in shape of tryouts!