BOA NUTRITION FOCUS: Healthy Volleyball Tournament Food Tables

Being a competitive VB athlete, you may face the nutrition challenge of what to eat during ALL day tournaments that require top performance for hours on end.  Your goal is to maintain normal blood sugar levels and proper hydration.  Eating well can help you perform better and maintain your stamina and strength.  

The following are proven foods to help you perform at your BEST!

Fruit

-applesauce

-bananas

-grapes

-oranges

-apples (great with nut butters)

-dates

Vegetables

-Get a big veggie tray and have dips such as hummus and guacamole 

Protein

-Almonds or any nut and nut butters

-tuna packs

-chicken, turkey, etc..

-hummus

-jerky

-low-fat cheese sticks

-greek yogurt (lower-sugar variety)

Whole Grains/Treats

-Granola/sports bars with limited refined sugar.  Stick to less than 5 grams of added sugar.  I love the Rx bars-simple ingredients and no added sugar.  You can also look at Clif, Kashi, and Lara selections.

-Dry cereal

-Granola-check label for healthiest selections.  Some brands also have added protein.

-Pretzels, whole-grain

-Pita chips, whole-grain

-Popcorn-I like Skin-pop 

-Trail mix-mix dark chocolate bits with cheerios and nuts

-Animal crackers

Fluids

-Water

-100% juice boxes

-Chocolate milk boxes

Superfood Trail Mix

1 cup dark (80% cacao minimum) chocolate chips

2 cups of raw almonds

1 cup dried cherries

1 cup whole-grain cheerios