N U T R I T I O N Recovery nutrition The U.S. National Volleyball Teams leave nothing to chance
when it comes to refueling for recovery. Here’s a look at what they eat (and drink) to recharge their bodies
By Shawn Hueglin
s you know, volleyball players who have reached the national team level spend a great deal of time training. In order to refuel after being on the court or in the gym lifting, athletes’ training meals and snacks need to include a variety of nutrients and be timed appropriately for maximum recovery.
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Our goal is to provide an environment that allows athletes to make good choices and ensures options available to fulfill the 4 R’s of Recovery: • Rehydrate with fluids and electrolytes • Replenish and restore the carbohydrate (glycogen) stored in muscles • Repair and regenerate tissue with high- quality protein sources • Reinforce a healthy immune system with antioxidant-rich fruits and veggies and healthy fats.
CREATING THE ENVIRONMENT Training Table — National team players are provided a daily training table by a caterer in Anaheim, Calif. Each meal includes two vegetable options, a lean protein source and a whole grain or complex carbohydrate. This meal is typically available to the players im- mediately following morning practice. Recovery Smoothies — Nutrient dense smoothies are prepared for the athletes after their lifting session. All smoothie recipes are balanced with a carbohydrate and protein source in addition to antioxidant rich fruits and veggies to meet the 4 R’s of recovery. We also blend in anti-inflammatory ingredients such as ginger, cinnamon or turmeric and probiotics like yogurt or kefir. Stocked Team Fridge — The final com- ponent of creating the environment is having a fridge stocked with quick recovery snacks that athletes can grab before their morning practice or between sessions. All foods are purchased at a local grocery store in Anaheim. Examples include:
• Fruits and veggies rich in antioxidants • Berries
• Greens (e.g. spinach and kale) • Oranges and nectarines • Baby carrots
• 100-percent fruit and veggie juices • Probiotic sources like Greek yogurt, kefir and milk
60 | VOLLEYBALLUSA • Digital Issue at
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U.S. Women’s National Volleyball Team members Lauren Paolini, Jenna Hagglund and Courtney Thompson enjoy sharing smoothies at the American Sports Centers in Anaheim, Calif.
• Protein sources like low-fat dairy (e.g. yogurt, milks, cottage cheese), lean meats, hard-boiled eggs, string cheese, nut butters, nuts and seeds
• Complex carbohydrates like whole grain breads, oatmeal and cold cereals.
PINEAPPLE GINGER SMOOTHIE A recipe that is part of the national team smoothie rotation:
(1-15 oz servings) 3/4 cup water 1 cup frozen pineapple ½ frozen banana 1 tsp. fresh ginger 1 scoop vanilla whey protein powder
DON’T JUST PLAY CATCH-UP One thing to emphasize is that recovery
isn’t just about what you eat immediately after a training session. Recovery nutrition really includes all meals and snacks. Consider that what you eat for breakfast impacts how you eat later in the day. If breakfast is small and too low in nutrients, you often have to eat
more later in the day to catch up on fueling. In addition, national team athletes have limited time between long training sessions. This makes their recovery nutrition crucial to their daily plan.
For athletes who train one time per day, their next meal is fine for a recovery snack and should meet the 4 R’s of Recovery. Always look at your day ahead and consider what foods and drinks you’ll need to stay well-nourished and hydrated. That means a good breakfast and nutritious snacks or meals throughout the day. Proper nutrition is a full- time commitment. It takes a little effort. But the benefits you’ll get on the volleyball court will make it well worth it.
Shawn Hueglin, PhD, RD, CSSD is a sport dietitian with the United States Olympic Committee. She works primar- ily with team sports based in the Los Angeles area and the Chula Vista U.S. Olympic Training Center.
PHOTOS: USOC, PETER BROUILLET
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