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Volleyball players need a carb-heavy meal on game day to provide the energy their muscles need to perform at a high level.

Breakfast: cereal, pancakes, waffles, toast, bagels, oatmeal, grits, orange juice, fruit Lunch: low-fat sandwiches made with bread or rolls (choose turkey, ham, or roast beef), pasta with low-fat toppings or sauce, salads, fruit Dinner: lean meat (turkey, chicken, or pork) or fish, potatoes, pasta, rice, vegetables, salad, fruit, low-fat yogurt Snacks: pretzels, fruit, yogurt, energy bars, cereal Eating a high-carb prematch meal will allow you to maximize your energy during the match. This meal should be eaten about four hours before the match is scheduled, if possible. A high-carb snack should then follow one to two hours prior to playing. If you are playing a morning match, do not sacrifice sleep to eat. Instead, eat a high-carb meal the night before and then have that snack in the same prematch time frame the next morning. Besides the carbs to boost energy, the body also needs water to compensate for the fluids that will be lost from sweating during strenuous play. Dehydration can have a

“The more colorful the food, the better. I try to add color to my diet, which means vegetables and fruits.” – Misty May-Treanor, three-time Olympic gold medalist

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