MEDICAL REGULATIONS 11 Edition - FIVB

FIVB Medical Regulations – 11th Edition
Macronutrients: Carbohydrate, Fat & Protein
The human body can metabolize energy from three dietary sources: carbohydrate, fat, and
protein. Carbohydrate is the primary source of energy for all athletes. Fat is an important
energy source for events that last several days. Protein is usually not used for energy,
unless energy intake is less than energy expenditure. Yet, adequate amounts of dietary
protein are needed for muscle building and repair after physically demanding activity.
Carbohydrate: Most athletes benefit from consuming a high carbohydrate diet.
Carbohydrate-rich foods are characterized by the Glycemic Index (GI), which is an
indicator of how rapidly blood sugar levels rise in response to the type of carbohydrate
ingested. When consumed, high GI foods increase blood sugar levels rapidly, whereas
medium and low GI foods take longer to digest and thus cause more gradual increases in
blood sugar. Each type of carbohydrate has a place in the athlete's diet.
High GI Foods such as sugary cereals, hard candies, juices, fruit drinks, non-diet
soda pop, sport drinks, white bread, and some nutrition bars largely contain
primarily simple carbohydrates, or sugars. Some of these foods are sources of
quick energy but provide few or none of the essential vitamins and minerals. High
GI foods, particularly sport drinks, are beneficial during intense training and
competition, as well as during recovery.
Medium & Low GI Foods such as brown rice and whole grain breads, cereals
and pasta are sources of complex carbohydrates that provide energy as well as
essential nutrients. Legumes (peas and lentils) and beans are rich in both
carbohydrate and protein. Vegetables and fruits contain mixtures of simple and
complex carbohydrates and are loaded with essential nutrients. It is important to
include a variety of these foods in most, if not all, meals.
Protein: Athletes need about 250 grams of protein a day, which can be obtained by eating
5-6 servings of protein-rich foods such as 85 grams of meat, 250 mL of cottage cheese, or
a glass of milk. The majority of daily protein calories should come from foods that provide
high quality protein containing all of the essential amino acids.
Sources of high quality protein: lean meats and poultry, fish (fresh and canned),
egg whites, dairy products (milk, cheese, cottage cheese, yogurt), and tofu.
Plant sources (lower quality): mushrooms, legumes, beans, pasta, whole grains,
nuts.
Fat: Although fat is a major source of energy, excessive intakes can cause unwanted
weight gain and adversely affect performance. Fats should be eaten in moderation. Fats
differ in their nutritional and health values.
Limit saturated fat found in butter, rich creamy desserts and some salad
dressings, pastry, animal products (bacon, fatty meats), and deep-fried foods.
Supply in moderation mono- and poly-unsaturated fats that are found in fatty
fish, such as salmon, and plant-based foods, such as peanut butter, nuts,
seeds, and plant oils.
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