Nutrition for Volleyball

Volleyball matches can last 1–2+ hours across 3–5 sets.

Pre-Match

• Full meal 3 hours before: pasta, rice, chicken
• Light snack 1 hour before: banana, granola bar
• Hydrate all day

During

• Water between sets. Electrolytes if it’s hot or a long tournament day.

After

• Protein + carbs within 1 hour. Chocolate milk, sandwich, or a real meal.