Outdoor sports tournaments are a real test of endurance. During a match lasting between 70 and 90 minutes, a player burns around 700-1000 calories. Whether they have the strength to do so is decided by their form and physique. But whether they have the energy to do so is decided by their food intake.
Tips for building endurance and stamina for a volleyball match
Before you buy volleyball supplies online or shop for volleyball equipment to start practising, you should keep in mind following tips about your diet.
Do not avoid carbohydrates.
Since outdoor volleyball players spend many calories, carbohydrates should be an essential part of your diet. While calorie intake can be adjusted through other ways like proteins and fats, the energy required for endurance would come directly through the foods that are a rich source of carbohydrates. Many players are concerned about carb intake, but the key to managing it is to moderate the intake.
Focus on proteins
For tissue recovery and muscle building, outdoor and indoor volleyball players often consume highly processed proteins. Proteins are required for the recovery of the body tissue. The players must consider their digestive system’s capacity and focus on more organic protein sources like lean meat, egg whites, skinless meat, legumes, etc.
Healthy fats should be moderated.
To maintain your heart’s good health before, after and during the match, your fat intake should be limited. But the consumption of healthy fats is essential to provide stamina. So, outdoor as well as indoor volleyball players should choose monounsaturated and polyunsaturated fats. These fats fulfil the body’s requirement without putting the players at the risk of increased blood cholesterol.
Fluid intake
Many players do not drink water till they are thirsty. During their match, they are sweating and, hence, their bodies are getting dehydrated. But they may not necessarily realise that they are thirsty. Hence, it is advised that the players drink about 4 to 6 ounces of water while playing. They can also include electrolyte drinks or drinks that are rich in sodium and potassium.
Volleyball is a sport that requires a lot of stamina. Preparing for a major tournament should not start with visiting an online volleyball shop. Before you buy volleyballs online or look for volleyball equipment, think about your diet.
Hence, apart from the 4 major diet tips mentioned above, remember that volley players’ food intake will differ before, during and after the match. You must monitor your diet.
Any last-minute change in diet should be avoided. This might create problems for digestion. Increased or decreased food intake can also be caused by anxiety. So, be wary of this.
Carbohydrates can be obtained through foods like toast, sandwich, creamed rice, porridge, yoghurt and fruits. These foods should be consumed 24 hours before the match, not to feel too full and heavy when the match starts.
In the breaks between the match, players can rely on a muesli bar and juices with electrolyte. These are as important and must be kept handy. They can be bought at a regular or online volleyball shop.
The recovery period is an essential period for the athletes because if proper care is not taken during recovery, long-term injuries may hamper their future performance. A balanced meal with rich carbohydrates, good fats and proteins should be consumed during recovery.
It is said that you become what you eat. And that stands very important for sportspersons. To learn how to become more mindful about eating as a player and explore more tips to enhance your performance, visit Volleyball Shop. With us, you can buyvolley balls online or look up volleyball supplies online too.
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