Volleyball Nutrition Plan

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Optimal delivery and timing of nutrients are necessary to adapt to the training provided in Stanford's eight-week S+C program.

As the program transitions through each phase, it's important to replace carbohydrate stores for muscle contraction, and to provide your body with adequate protein [amino acids] to repair and build new tissue.

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Optimal delivery and timing of nutrients are necessary to adapt to the training provided in Stanford's eight-week S+C program.

As the program transitions through each phase, it's important to replace carbohydrate stores for muscle contraction, and to provide your body with adequate protein [amino acids] to repair and build new tissue.

Start each day by eating breakfast. The goal is to replace nutrients used overnight, rehydrate and prevent hunger during the workout.

During your workout, drink two cups of water or a sport drink per hour. A sport drink is an appropriate choice if your workout will last longer than 60 to 90 minutes, or if you skipped breakfast.

Within 30 minutes post-workout, eat a recovery snack to stimulate muscle repair and rebuilding.

Continue recovery by eating lunch two to three hours after your snack. Focus on a balance of nutrients, including carbohydrate, protein and colorful fruits and veggies.

An afternoon snack between lunch and dinner will continue facilitating recovery and repair.

Dinner is your last opportunity to increase nutrient storage [carbohydrate] and contribute to recovery prior to your next workout.

Sample Meal Plan
Choose one option per category

Breakfast
[Drink two cups of water with either]

• Oatmeal with peanut butter and sliced banana, wholegrain toast, glass of milk
• Whole wheat English muffin, scrambled eggs, vanilla yogurt with berries

Recovery Snack
[Drink two to four cups of water with either]

• Low fat chocolate milk, apple
• Smoothie of yogurt and/or milk, frozen banana, peanut butter, ground flax seed

Lunch
[Drink two cups of water with either]

• Tuna salad wrap [whole wheat tortilla, chopped veggies, vinaigrette dressing, spicy mustard], wheat crackers with a slice of cheese
• Pasta salad [grilled chicken, veggies, sunflower seeds], glass of milk

Snack

• Baby carrots with hummus and string cheese
• Plain yogurt with honey and slivered almonds

Dinner

• Turkey burger [whole wheat bun, avocado, cheese, lettuce, tomato], salad with vinaigrette dressing
• Grilled salmon, roasted red potatoes, roasted veggies [peppers, onions, broccoli, squash, zucchini, mushrooms] with olive oil and balsamic vinegar


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