NSC 315 FINAL - KATY DAVID

Nutrition for
Volleyball
Reccommendations for Female Volleyball Players (Ages
14-18)

This guide will inform

you on how to fuel
your body to play your Food EER
best including: Groups

Calories Healthy
&
AMDR Options

Hydration
Food
Groups

Estimated Energy Requirements – EER

EER is the average dietary energy intake that is predicted to maintain energy balance in
healthy, normal weight individuals dependent on age, gender, weight, height, and level
of physical activity

EER = [135.3 – (30.8 x age)] + PA x [(10 x weight) + (934 x height)]

EER = [135.3 – (30.8 x 16)] + 1.5 [(10 x 54.4) + (934 x 1.67)]
EER = [135 – 492.8] + 1.5 [544 + 1,559.78]
EER = -357.8 + 1.5 (2,103.78)
EER = 2,797.97 = Approximately 2,798 kcals per day

Age = 16, Physical Activity = 1.5, Weight = 54.4 kg, Height = 1.67 m
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Macronutrients Macronutrient Breakdown

Macronutrients include carbohydrates, fats, and proteins which are the three basic
components of every diet. Below are your recommended macronutrient breakdowns.
 Carbohydrates: 55-65% of calories or 6-10 g of carbohydrate per kg of body

weight

 Fats: 20-35% of calories, no recommendation based on body weight

 Protein: 15-25% of calories or 1.2-2.0 g of protein per kg of body weight

Carbohydrate Fats
Protein
Food Groups
Food Group Amount per Day Healthy Food Sources
Grains 10 oz Oatmeal, pasta, bread, rice, quinoa,
popcorn, potatoes
Fruits 2.5 cups Bananas, apples, strawberries,
kiwis, oranges,
Vegetables 3.5 cups Spinach, carrots, broccoli, celery
Proteins 7 oz Chicken, seafood, tofu, beans
Dairy 3 cups Milk, yogurt, cheese, cottage cheese

Hydration: Fluid Recommendations What to Eat on the Road

Hydration is key to maintain your best performance during
Healthy travel tips:
workouts, practice, and games.

Before Exercise  Pack fruit like oranges or

17-20 oz water/sports drink 2-3 hrs prior to bananas that don’t need
exercise
7-10 oz water/sports drink 10-20 min before additional packaging
exercise

During Exercise  Buy small bags of nuts, dried

7-10 oz water/sports drink every 10-20 min fruit, cereal
during activity

After Exercise  Granola bars and nut butter

100-150% of the water lost from sweat packs
16-24 oz per lb of body weight
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Eating Around Performance

Pre-Workout During Activity Post Workout

High Carbs Rehydrate with electrolytes High Carbs with protein

Ex: whole grain toast,
banana, peanut butter
Ex: sports drinks, cocnut Ex: Protein smoothie or
water greek yogurt with fruit
Simple foods to digest
Ex: Granola bars, rice
cakes

Breakfast Lunch
Oatmeal Sandwhich
1 cup oatmeal 2 slices whole grain bread
1 banana 3 slices of turkey breast
1/2 cup mixed berries 1 slice cheese
1 cup low-fat milk 1/2 avocado

Meal Plan 1 leaf romaine lettuce

1/2 tomato
Dinner Options Snacks
1 apple
Burrito Bowl
1 cup rice 2 T nut butter
3/4 cups beans
3 oz. Chicken 1 cup greek yogurt
1/2 corn 3/4 cups mixed berries
1 T sour cream 1/2 cup granola