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
narrative_reviewCited 5×
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