Research
Macro partitioning
Female volleyball players should consume 1.6–2.2 g/kg/day of protein to optimize training adaptation and preserve lean mass, particularly during energy deficits.
Aim for 1.6 to 2.2 grams of protein per kilogram of your body weight every day. This helps your muscles recover and grow, especially if you are training hard or trying to lose fat. You can get this from food like chicken, fish, eggs, or dairy, or supplements if needed.
ModerateSupportsMEDIUM confidence
To improve training adaptation, between 1.6 and 2.2 g·(kg·day)-1 of protein should be consumed.
Why this rating
Based on a narrative review citing multiple studies; not a primary RCT.
Source
Nutrition-Related considerations for health and performance in female Volleyball: A narrative review
Álvaro Miguel‐Ortega et al. · Journal of Human Sport and Exercise · 2023
DOI 10.14198/jhse.2023.182.16
narrative_reviewCited 5×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Female volleyball players should consume 6–10 g/kg/day of carbohydrates to optimize muscle glycogen storage and 7–10 g/kg/day for recovery.Moderate
- Female volleyball players are at high risk of Low Energy Availability (LEA), leading to negative health outcomes like menstrual dysfunction and bone loss.Moderate
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →