Beach volleyball demands explosive power, long rally endurance, quick decision-making, and resilience in hot, outdoor environments. To meet these demands, athletes need consistent, adequate fueling. One of the most important concepts for coaches and club directors to understand is Relative Energy Deficiency in Sport (RED-S)—a condition that occurs when athletes consistently consume less energy than they expend. RED-S affects every major system tied to performance, including hormones, bone density, immune function, cognition, and recovery.

Common signs of under-fueling in junior beach athletes include:

  • Reduced explosiveness and lower vertical jump
  • Slower reaction times in long rallies
  • Chronic fatigue or “heavy legs”
  • Recurring soft-tissue injuries
  • Mood fluctuations or irritability
  • Performance plateaus despite increased effort
  • Irregular or absent menstrual cycles in female athletes

Athletes who under-fuel don’t gain a performance edge—they lose one. Adequate energy availability is one of the most powerful tools to improve long-term development, reduce injury risk, and support peak performance.

Fueling Principles for Junior Beach Volleyball Athletes

Fueling for beach volleyball is not about calorie-counting or restrictive rules. It is about consistency, balance, and supporting both growth and performance. Junior athletes are still developing physically, which increases their nutrient needs well beyond those of non-athletic peers.

1. Balanced Daily Intake

A strong baseline of daily nutrition sets athletes up for productive training and easier tournament recovery.

  • Carbohydrates: Primary fuel source for jumping, sprinting, and repeated rally demands.
  • Protein: Supports muscle repair, strength gains, and recovery.
  • Healthy fats: Support hormone function and brain development.
  • Consistency: Skipping meals, long gaps between eating, or relying on minimal snacks leads to energy dips and slow recovery.

Encourage athletes to fuel well every day, not only the morning of a competition. Tournament performance begins with the meals eaten 24–48 hours beforehand.

2. Training Day Fueling

Athletes perform best when they enter practice fueled and maintain energy throughout.

Pre-training (3–4 hours):
A balanced meal including carbohydrates, protein, and fats.
Examples: rice bowls, sandwiches with fruit, pasta with protein, burrito bowls.

Pre-training (60–90 minutes):
A lighter, carb-focused snack.
Examples: fruit, pretzels, granola bars, toast with honey.

During long sessions:
Simple carbohydrates + hydration at structured intervals.

Post-training (within 60 minutes):
A mix of carbs + protein to start the recovery process.
Examples: smoothies, yogurt + fruit, chocolate milk, turkey sandwich.

3. Hydration in Outdoor Conditions

Beach athletes face direct sun, heat, and wind—conditions that increase fluid and electrolyte loss. Proper hydration supports cognitive sharpness, reaction time, and heat safety.

Key strategies:

  • Begin all practices and tournaments fully hydrated
  • Drink consistently throughout the day rather than “catching up”
  • Include electrolytes, especially during long, hot tournaments

Examples: coconut water, fruit, low-sugar sports drinks (Propel, Gatorlyte), pickle juice, or electrolyte packets.

4. Supplements & Teens

Research consistently shows that supplements provide little to no benefit for the vast majority of adolescents. Many marketed products (including energy drinks) can disrupt sleep, increase anxiety, elevate heart rate, or lead to inconsistent fueling patterns.

Whole foods, hydration, and sleep remain the safest and most effective tools for performance.

How Coaches Shape Positive Fueling Culture

Coaches play a powerful role in shaping how athletes think about fueling and recovery. A performance-first environment encourages athletes to value what their bodies can do, not how they look.

Shift the Conversation Toward Function and Performance

Language matters. Focus on:

  • Power
  • Endurance
  • Strength
  • Recovery
  • Consistency and effort

Avoid commentary—positive or negative—about body shape, size, or weight. For junior athletes, emphasizing skill development and fueling habits encourages healthier long-term performance.

Normalize Fueling as Part of Training

When fueling becomes routine, athletes internalize it as part of their sport.

Effective strategies include:

  • Adding hydration breaks into practice plans
  • Including fueling guidelines in travel packets
  • Encouraging athletes to arrive at practice having eaten
  • Modeling balanced team meals during travel tournaments

Small adjustments create a training environment where fueling is viewed as essential—not optional.

Recognizing When an Athlete May Need Support

While coaches are not responsible for diagnosing medical or psychological conditions, they often notice early signs that an athlete may be under-fueled or struggling with performance due to nutrition habits.

Possible indicators include:

  • Persistent fatigue
  • Increased sensitivity or irritability
  • Avoidance of team meals or snacks
  • Recurring soft-tissue injuries
  • Difficulty concentrating during training
  • Excessive extra workouts without increased fueling

When concerns arise, a supportive conversation and collaboration with families—and if necessary, referral to a sports dietitian or physician—can help athletes restore healthy habits and performance.

Fueling is one of the most controllable factors in a junior athlete’s development. When clubs prioritize energy availability, hydration, recovery, and supportive messaging, athletes perform better, stay healthier, and remain in the sport longer. In today’s visually driven environment, a well-structured fueling culture gives athletes confidence not because of how they look, but because of what they can achieve.

References

About the Author

TJ Staples brings over 20 years of extensive experience as a player in both beach and indoor volleyball, coupled with 16 years of coaching expertise. As a Coach and Director, TJ has helped over 55 athletes secure Division 1 Beach Volleyball scholarships to some of the nation’s most prestigious universities, including UCLA, USC, TCU, Arizona, Texas, Stanford, and more. During his time as a Coach and Club Director he has led teams to over 20 Open Level National Championships across AVP, BVCA, P1440, and USAV. TJ’s club was named the Best Beach Club in the Nation for three consecutive years (2021, 2022, and 2023) and in 2023, his program made history as the first Club to earn medals in every age group at a single BVCA National Event.