A Day in the Food Life for Volleyball Players...

Morning

  • Citrus fruit or juice or cup of strawberries or blueberries
  • Egg white omelet with green veggies, tomato and nonfat cheese
  • 1 small bowl of oatmeal
  • Water

AM Snack

  • Low-fat breakfast bar or sport bar
  • Water or sugar-free beverage

Afternoon

  • Turkey wrap or sandwich with low-fat, whole-wheat tortilla or bread
  • 3-4 oz turkey
  • Lettuce/tomato
  • 2 tsp mayo
  • 1 small bag baked chips
  • 1 apple or pear
  • Water or sugar-free beverage

PM Snack

  • Fresh fruit smoothie with low-fat yogurt
  • Or low-fat yogurt with fresh fruit and granola sprinkle
  • Water or sugar-free beverage

Evening

  • Grilled chicken salad with whole-grain roll
  • Or fresh grilled fish with veggies and baked potato
  • Or Sushi with soup and salad
  • Or pasta with veggies and lite red sauce
  • Water or sugar-free beverage

Evening Snack

  • Frozen low-fat yogurt with fresh fruit topping or air blown popcorn with a parmesan sprinkle

 

By Lisa Dorfman, MS, RD, LMHC
Originally published in VolleyballUSA, Fall 2007 issue.