Teen volleyball players require plenty of energy to get through their games, so making sure you eat a complete diet remains an important part of this sport. Your body burns the calories that you eat as fuel, so you must put enough fuel into your body every day to keep it running smoothly. By consuming foods with high energy values, you can improve your performance on the court significantly.
High Carbohydrate Diet
All volleyball players need to consume carbohydrates, as they contain the calories needed to provide players with energy. The Atlantic Coast Conference, or ACC, states that 50 to 65 percent of a volleyball player's energy comes from carbohydrates like pasta, fruit, vegetables, whole grains and dairy. Make sure you get enough carbohydrates in your diet to keep yourself performing at a high level throughout the season.
Recommended Daily Protein
Another important part of your diet remains protein, as the nutrients that you get from lean meats, poultry, fish and eggs will help repair your muscles throughout the season. According to the ACC, between 10 and 25 percent of your calories should come from these proteins, as this will help prevent hyponatremia and hypokalemia, which could hinder your performance. Vegetarians can also find protein in nut and fruit mixtures, which contain vitamins C and E and will help ease muscle deterioration.
Fluids
When you play volleyball, you will lose much of your body's built-up fluids through your sweat. The University of Illinois reports that not replacing these fluids can lead to extreme fatigue and heatstroke, so always make sure you get enough water. Drink between 6 and 8 oz. of water at least every 20 minutes. This will prevent dehydration and will keep you performing at an optimal level.
Fats
Since a volleyball game can last for a lengthy time, you will want to have fats stored in your body to provide additional energy. The University of Arizona estimates that 20 to 25 percent of your energy comes from fats when playing volleyball, so you should eat foods containing unsaturated fats. Once your body burns its carbohydrates, it will begin burning fat for energy, so having some additional fat stored will give you the energy required to get through your next game or tournament.
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