A volleyball match lasting 90 minutes requires players to have a lot of energy. It is estimated that a woman weighing 130 pounds may expend at least 780 calories during a competitive match. As a female volleyball player, you must ensure that you meet your calorie requirements from well-balanced meals made of nutrient-packed foods. You should have an intake of all those nutrients before training and after a match. Lack of sufficient nutrients can hamper your performance. In addition to consuming the right nutrients in the proper proportions, you can ensure your performance is maximized by taking some steroids, which can be bought online at Samento, one of the best online shops for steroids. Below are great tips on some healthy eating habits for female volleyball players:
Eat lots of carbohydrates
Among the biggest mistakes a volleyball player can make is consuming minimal carbohydrates. About 50 to 60 per cent of the caloric requirements of female volleyball players should be supplied by carbohydrates, according to an expert in sports nutrition. Other than grains, which are good carbohydrate sources, other high-quality sources of for players include vegetables, fruit and dairy. You should restrict yourself to wholefoods such as brown rice, whole wheat bread and low fat or non-fat yogurt or milk.
Refine protein intake
The proportion of the diet of a female volleyball player formed by protein is between 10 and 25 per cent. You should do not consume high fat and sodium proteins such as fatty meat, fried or processed foods and full-fat dairy products. Alternatively, go for other proteins such as legumes, low-fat dairy products, fish, skinless poultry, nuts, seeds, lean cuts of pork and beef and egg whites, among others. It is crucial to eat proteins with every meal, however too many can result in dehydration.
You do not have to wait until you are thirsty to drink fluid to replace those lost through sweating. It is advised to drink two cups of fluid prior to exercise or competition, and the same amount after , and drink four to six ounces of fluid during participation. Water is the the primary choice, however, commercial or homemade electrolyte drinks help to restore the potassium and sodium lost through sweating. Female volleyball players should stay hydrated, even when resting, by drinking no less than 9 cups of fluids daily.
Do not restrict healthy fats too much
Healthy fats should contribute about 15 to 30 per cent of the daily caloric requirements of a female volleyball player. However, you must watch out for solid fats such as butter, lard and others as they increase the risk of heart disease and high cholesterol. You should endeavour to meet your caloric needs by consuming healthy vegetable oils, including olive oil, canola oil and others. A daily intake of about six teaspoons is recommendable for an average female volleyball player. You can rectify a the deficit of healthy fats from sources like avocado, nuts and fish with high-fat content, such as salmon.