The Volleyball Nutrition and Recovery Guide Nobody Told You
What to eat before, during, and after volleyball practice — plus the recovery habits that let you train harder without breaking down.
By VolleyLab Coaching Staff
Before practice: energy that lasts
Two to three hours before: complex carbs + lean protein. Oatmeal + eggs, rice + chicken, pasta + turkey. Thirty minutes before: a banana or a slice of toast with honey.
During practice: water and salt
For sessions under 60 minutes, water is enough. Above that, add electrolytes — 500 mg sodium per liter is a good target.
After practice: 30-minute window
Aim for 20–40 g of protein and 1 g/kg of carbs within 30 minutes. Chocolate milk is the cheapest, most-studied recovery drink on earth for a reason.
Daily targets that matter
- Protein: 1.6–2.0 g per kg of bodyweight
- Sleep: 8+ hours during training blocks
- Water: 35 ml per kg + 500 ml per training hour
- Zero-alcohol nights before matches
Recovery is a skill
Foam rolling, contrast showers, walking on off-days, and one full rest day per week are the difference between adding cm to your vertical and staying flat for a season.
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