Supplement plan for volleyball: STACK Magazine - Exercises, Training, Nutrition, High School Athletes

By: Chad Zimmerman

When your travel schedule flies you from Berlin, Germany, to Cincinnati, Ohio, and back across the Atlantic to Portugal within three weeks, eating everything your body needs for a great performance can be difficult. Just ask Misty May-Treanor.

Her hectic lifestyle makes supplementation a must. "I take a multivitamin, flaxseed oil, extra vitamin C, and usually I'll have a protein shake," Misty says.

Read on to find out how her power plan can benefit you.

1. MULTIVITAMIN:
Multivitamins provide a range of vitamins and minerals essential for the body's daily activities. Few people consume the right amount of all essential vitamins and minerals through their regular diets, which makes multivitamins even more important. Proper intake of these nutrients increases endurance, energy and aerobic capacity and improves recovery.

2. FLAXSEED OIL:
Flaxseed oil is a great source of omega-3 fatty acids (O-3FA)—an essential fat. Because the body cannot produce it, O-3FA must be consumed through diet or supplementation. Adequate O-3FA intake speeds recovery and reduces muscle inflammation after workouts and competition. It also improves cardiovascular function and overall health. Some studies have linked O-3FA with increased strength levels, but further research is necessary.

3. VITAMIN C:
Few things negatively affect performance more than illness and disease, so a healthy immune system is essential. Vitamin C is great for boosting the immune system and overall health. It also improves endurance and aerobic capacity and helps repair connective tissue—a major benefit for strength-training athletes.

4. PROTEIN SHAKE:
Protein is vital for repairing muscles after they've broken down from intense exercise or competition. The amino acids in protein are the body's building blocks for making muscles bigger and stronger. Without adequate protein intake, this process cannot occur. Protein shakes supply protein without significant amounts of fat or calories—an added benefit to athletes concerned about fat loss.