Carbohydrates found in fruit (bananas, grapes, watermelon, cantaloupe), beverages (sports drinks, nutrition drinks), or snacks (granola bars, PowerBarŽ Products) can give you energy quickly because they are more readily available to be absorbed by the body. Since these carbohydrates are to be used for energy right away, it's best to consume them before, during, or immediately after you play.
You can actually cause problems by drinking too much water. For example, if you don't eat and all you do is drink a ton of water, you could actually dilute too much sodium (an important electrolyte) from your body creating a condition known as hyponatremia. Drinking too much water can actually help cause muscle cramping from the severe loss of electrolytes.
After the tournament may be a good time to consume some more protein because it's often tough to get your protein in during the volleyball tournament. Also, consuming carbohydrates with the protein will likely help move nutrients into your muscle tissue quicker which is obviously beneficial to recovery.
1. Do you feel you don't have enough energy to make it through the tournament?
Assuming you aren't in terrible physical shape to play volleyball, my first guess would be you aren't consuming enough carbohydrates. Look at what you ate that day and what you ate the last couple of days.
If you aren't consuming carbohydrates, particularly complex carbohydrates (breads, cereals, pastas, potatoes), then try changing your diet so you are consuming more complex carbs.
Consuming complex carbohydrates more throughout the day and the days leading up to the volleyball tournament will likely help a lot.
With that said, if you suspect you just might not be in that good of shape to play all day, a good volleyball conditioning program emphasizing power endurance will likely help.
2. Can't make it through a tournament without cramping.
Some common causes of muscle cramps include...
* Straining or overusing a muscle
* Muscle dehydration
* A lack of minerals in your diet or the depletion of minerals in your body
If you haven't been drinking water throughout the day of the tournament, obviously try to drink more. It's also a good idea to replenish your muscles with electrolytes (mainly sodium, but also potassium, chloride, and magnesium are important for muscle contraction) throughout the volleyball tournament.
Many athletes find it helps to eat bananas or other fruits that are high in potassium.
It can be helpful to consume foods or sports drinks that contain sodium because sodium is lost from the body through sweating.
Sports drinks such as GatoradeŽ and PoweradeŽ are replacement drinks that can offset sodium losses in sweat and reduce chances of muscle cramping.
However, be careful when choosing your replacement drinks. Many energy drinks look like sports drinks and aren't good for you. Some can be harmful because they contain high amounts of caffeine and a ton of sugar among other things.
Choosing snacks
Sports bars have become popular for supplementing sports training and competition. When choosing sports bars, always check the label for the total amount of carbohydrates, protein, and fat. A ratio of about 4:1, 5:1, or 6:1 (carbs:protein) is usually a pretty good range. During a volleyball tournament, think of consuming protein for recovery from playing, not energy to improve performance. Carbohydrates will likely be your main source of energy for playing volleyball. Of course, every athlete is different so always experiment first to see what works best for you.