Poradnik odżywiania i regeneracji w siatkówce, którego nikt ci nie dał

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.