Research
Macro partitioning
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.
Eat 6 to 10 grams of carbohydrates for every kilogram of your body weight each day. On days with heavy training or matches, aim for the higher end (7-10 g/kg) to help your muscles recover and store energy. Good sources include pasta, rice, fruits, and vegetables.
ModerateSupportsMEDIUM confidence
For optimal pre-competition muscle glycogen storage, 6-10 g·(kg·day)-1 of carbohydrates should be consumed, and 7- 10 g·(kg·day)-1 of carbohydrates should be consumed for adequate recovery.
Why this rating
Based on a narrative review citing multiple studies.
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 1.6–2.2 g/kg/day of protein to optimize training adaptation and preserve lean mass, particularly during energy deficits.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
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