In this episode, host Greg Herceg is joined by the entire VBSC coaching staff — Coach CeCe, Coach Sarah, Coach Dion, and Coach Gerry — for a wide-ranging conversation on the most common nutrition myths and misconceptions affecting volleyball athletes at every level. Topics & Timestamps (exact timestamps to be confirmed after editing) Lighter is better — CeCe opens with one of the biggest myths she sees, especially among female athletes: the belief that being lighter automatically means performing better. The coaches discuss how under-fueling leads to injury risk, nutrient deficiencies, and degraded performance — and how social media pressure (including the GLP-1/Ozempic trend) amplifies this. Greg's personal story — Greg shares how he set a goal to reach 5% body fat as a sophomore in college, tracked macros aggressively, and could barely make it through practice as a result. Smart weight loss for athletes — A 200–250 calorie deficit combined with increased training output is the recommended approach for athletes who do need to lose weight without sacrificing performance. The protein myth — Greg discusses the shift from high-carb (90s) → low-carb/keto (2000s) → the current protein-obsessed culture. The recommended range is 0.7–1.0g per pound of bodyweight, with ~0.85g/lb as a practical middle ground for volleyball athletes. Eating too much protein at the expense of carbs can actually hurt performance. Detoxes & cleanses — Dion breaks down why detoxes are largely a marketing product. If your liver and kidneys are healthy, your body already detoxes itself. Most cleanses simply clear out your gut and cause temporary water weight loss. Late-night eating — Dion challenges the myth that eating after 6pm causes weight gain. What matters is total daily calorie intake, not timing. Under-eating during the day leads to uncontrollable cravings at night. Greg shares how he ate chocolate every single night while getting into the best shape of his life. Calories in, calories out — The coaches acknowledge this principle is fundamentally true but more nuanced than most people realize. Food label accuracy, fiber absorption, NEAT, thermic effect of food, BMR, and hormone regulation all affect the equation. Precision matters less than consistency. Electrolytes at tournaments — Gerry highlights that athletes can lose 500–1,000mg of sodium per hour of intense exercise — far more than a Gatorade replaces. Even a standard electrolyte packet (1,000mg sodium) may only cover one to two hours. Recommendations: keep electrolyte packets in your bag, replenish consistently throughout the day, and don't wait until you're cramping. Greg's old-school hydration hack — Before electrolyte supplements were widely available, Greg made a DIY hydration mix: a gallon of water with coconut water, lemon/lime juice, honey, and salt. He also mixed Gatorade powder with added salt at tournaments. Bloating warning — Be cautious with high volumes of electrolyte supplements containing stevia or other sugar replacements. GI issues can become a real problem deep into a tournament day. Pickle juice — Greg's emergency electrolyte go-to. Potassium & bananas — Sarah points out that a 20oz Gatorade contains only ~80mg of potassium, while a single banana has 450mg+. Bringing bananas to tournaments covers both potassium and fast-digesting carbs. The anabolic window — Dion covers how the "30-minute post-workout window" was largely driven by supplement company marketing. Current research shows muscle protein synthesis remains elevated for 24–48 hours post-training. Practical takeaway: eat a full meal within two hours and you're covered. Carbs are essential for volleyball — The phosphocreatine system and extended match play both rely heavily on carbohydrates. Low-carb/keto diets may work for some, but are not optimal for volleyball performance. Pair carbs with protein to slow blood sugar spikes if needed. How to identify a quality protein source — Simple test: 10 grams of protein per 100 calories. If it doesn't meet that threshold, it's not a true protein source — it just has some protein in it. The Vertical Diet — Greg recommends Stan Efferding's Vertical Diet as a straightforward framework for hitting both macros and micronutrients consistently, originally popularized among powerlifters and strength athletes. Find the Coaches: - Greg Herceg – @thevolleyballstrengthcoach (Instagram/YouTube) | @vbstrengthcoach (TikTok) Coach Sarah – @volleyballcoachsarah (Instagram) Coach CeCe – @coachccvb (Instagram & TikTok) Coach Dion – @dionlala (Instagram) Coach Gerry – @Gerryplaysbeach (Instagram) Resources Mentioned: PJF Performance (protein target reference) LMNT electrolytes ATH Sport Lytes (monk fruit-based electrolyte) The Vertical Diet by Stan Efferding Mike Dolce / Dolce Diet (DIY hydration mix) If you enjoyed this episode, subscribe on your podcast platform of choice, and leave a comment on YouTube letting us know what topic you'd like us to cover next! Resources & Links: VBSC Coaching Application (Link to apply for personalized volleyball coaching)Connect with Coaches: Greg - YouTube | Instagram
