All athletes need adequate nutrition to perform at their best. Volleyball -- requiring speed, stamina and agility -- is no exception. A proper sports nutrition diet designed for volleyball players helps to ensure that your body has the energy it needs to perform during practice and competition. Good nutrition can also help you recover more quickly between training sessions.
Carbohydrates
Carbohydrates are your body's primary fuel source during physical activity. The sudden sprinting, diving and jumping that volleyball entails tap into your muscles' carbohydrates stores -- known as muscle glycogen. If you don't have adequate carbohydrate stores during volleyball practice and competition, your performance may suffer. Registered dietitian Lisa Dorfman MS, RD, of the Atlantic Coast Conference, advises volleyball players to consume approximately 55 percent of their calories in the form of carbohydrates. Aim to make the majority of the carbohydrates in your diet healthy, fibrous choices like whole grains, green leafy vegetables, fresh fruit and legumes.
Fat
Some athletes avoid dietary fat because they think that it will cause body fat accumulation. Fat is an important nutrient that can positively affect body composition when eaten in moderation. Fat is important for the production of hormones that volleyball players need, such as testosterone and growth hormone. Opt to consume no more than 30 percent of your calories in the form of dietary fat, Fitness.gov advises. Healthful sources of fat include herring, salmon, tofu, kidney beans and walnuts.
Protein
Dietary protein helps your hard-working muscles recover and strengthen after intense volleyball training sessions. However, supplementing with protein or consuming massive amounts of protein won't benefit you, Fitness.gov reports. Consume approximately 15 percent to 20 percent of your calories from healthy dietary protein sources, including egg whites, lean meats, legumes and low-fat dairy products.
Vitamins and Minerals
Vitamins and minerals are important for volleyball players, as they aid in muscle recovery. Also, the minerals sodium and potassium help to replenish losses due to sweating. Dorfman advises volleyball players to consume lightly salted snacks and fresh fruits and vegetables to reach their daily potassium and sodium targets. The Linus Pauling Institute reports that people should aim for 4,700 mg of potassium and 1,500 mg of sodium per day. Dorfman also recommends consumption of vitamin C-rich foods like citrus fruits to promote muscle repair.
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