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.