Why Carbs Are a Water Polo Player's Secret Weapon

If your athlete gets tired too early in games or struggles to bounce back after hard practices, there is a good chance they are under-fueled.

More specifically, they are probably not getting enough carbohydrates, the body's primary source of energy.

In water polo, that is a serious problem. No matter how hard you train, you cannot perform at a high level if your fuel tank is empty.

Carbs are the king of performance nutrition

Carbohydrates break down into glucose, which your muscles use for energy.

• Sprints on the counterattack
• Constant leg movement in the eggbeater
• Explosive shots and blocks
• Focus and reaction time during fast possessions

"I used to eat super clean, but I was eating too little, especially not enough carbs. Once I added more pasta, potatoes, and fruit into my routine, I felt a huge difference. I had more gas in the tank at the end of games and could play harder for longer."

Balazs Bereni, Fordham Water Polo, three-year starter, two-time MAWPC Defensive Player of the Week

How carbs work in water polo

Water polo is a nonstop, high-intensity sport. Your body is constantly burning through stored energy.

When you eat carbs, your body stores them as glycogen in the muscle. That is your in-game fuel reserve.

• Too few carbs and you run out early
• Your legs feel heavy in the third or fourth quarter
• Your brain slows down and defensive reads suffer

"The difference between playing well for two quarters and dominating the whole game comes down to how I eat the day before and the day of. Carbs are everything for that. If I skip them, I feel flat. If I fuel up right, I can close games strong."

Balazs Bereni

Healthy carb choices that support performance

• Whole grain pasta
• Brown rice
• Sweet potatoes
• Oatmeal
• Bananas and oranges
• Beans and lentils
• Whole grain breads and wraps
• Milk and yogurt

Examples: a banana and granola bar before practice, pasta with marinara and grilled chicken the night before a game, or chocolate milk and a turkey sandwich after training.

Do not fall into the low-carb trap

Fad diets like keto or low-carb plans might appeal to adults looking for weight loss, but they do not match the needs of growing athletes in a high-output sport.

"At one point I tried cutting back on carbs because I thought it would help with weight. I had zero energy in practice. I was not playing like myself. It took me one bad weekend to realize how important fueling really is."

Balazs Bereni

Tips for parents

Try to include a carb source at every meal and snack:

• Breakfast: oatmeal or toast
• Lunch: sandwich or wrap plus fruit
• Snack: yogurt and granola or crackers and cheese
• Dinner: pasta, rice, or potatoes with lean protein

If your athlete is constantly tired, irritable, or fading late in games, start by looking at carb intake.

Carbs work best alongside smart hydration. Read our hydration guide for water polo athletes and our tournament nutrition guide to complete the picture.