Pre-Tournament Nutrition and Condition Plan

It’s the details or the little things that set good athletes and great ones apart! Here3d6e545d1b4969ef6b3a22e83f73cfaa is a guide to keeping your energy and performance at its peak for tournament play. Sometimes close matches boil down to the little details like Nutrition and the Condition of the athlete. This is one area that you as the athlete can control to move on to the next level.


  1. Stretch well (Shortly after you wake up), Twice on none tournament days, Once every morning on tournament days. Note: spend extra time stretching the sore muscles.
  2. It  can’t be stress enough on NOT being a couch potato and to stay active.
  3. 45 minutes of physical activity that simulates interval training. For instance, if your exercise is walking —  you might incorporate short bursts of jogging into your regular brisk walks, Walking hills and flats, bicycle, jump rope, Tabata, etc.

Note: 15 minutes can be weight training but you must have 30 minutes of cardio on none tournament days. Also, Drink or eat Protein after training.


Hydrate, Hydrate, Hydrate!!    Water is the BEST for you! Limit the high in sugar drinks like pop, sweat tea, kool-aid, etc and absolutely NO adult beverages, LOL.


  1. Get 8-10 hours of sleep on day of before tournament and day after tournament. NO MORE AND NO LESS. Note: Do not lie around after your 8-10 of sleep, get up and get active.
  2. Eat Protein and Hydrate within 30 minutes of waking up: this will jump start your energy for the day.
  3. Stay moving all day, your muscles will react better come game time if they are kept active.


  1. Eat a balance of protein and carbs (good carbs, not junk) 2 days prior to tournaments.
  2. Beginning the morning of the tournament; do not indulge in heavy dairy, creamy sauces, deep fried or anything rich that will make you feel sick or way you down. Note: If you have to eat out make healthy chooses!! No, burgers/fries, Pizza, etc.
  3. Choose High Fiber carbs which take longer to burn.
  4. Wheat over White/Veggies and fruit over donuts,Chicken without bun over Burgers and fries. You get the point.
  5. Choose lean Proteins- eggs, chicken breast, turkey, string cheese, Greek Yogurt, Spinach, beans, peanut butter, etc.
  6. Eat 5-6 small meals a day rather that 3 larger meals. You can supplement Fruit Smoothies or Protein drinks for 1 or 2 of the small meals.
  7. Eat a small balanced meal 1 hour before playing. (Pizza is NOT a balanced meal, lol)

Note: No hot dogs, nachos, pizza, you know concession type foods. These foods weigh you down and make you sluggish.

These healthy choices will help you be a the top of your game come game time!

Here is a video intiltled: Nutrition Guideline for Female Teen Volleyball Athletes”