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Vitamins and minerals do NOT deliver energy

by WoV
source: http://nutr.ehhs.kent.edu/

Some volleyball players think they may need to take supplements to perform better. That’s a myth. Vitamins and minerals do NOT deliver energy. Your energy/calories come from balanced meals consisting of fruits and vegetables, whole grains, and low-fat protein, dairy, and healthy, unsaturated fats. A dietary supplement is a vitamin, mineral, herb, botanical, amino acid, metabolite, constituent, extract, or any combination of them. Daily multivitamin supplements are legal for athletes and may be used to make sure you are getting adequate amounts of all essential nutrients. Most other supplements are banned by the NCAA.

Creatine-Monohydrate-629x419

Creatine

The most popular supplements that volleyball players are consuming include:

  • Creatine
  • Caffeine
  • Beta-hydroxy-beta-methylbutyrate (HMB)
  • Dehydroepiandrosterone (DHEA)

*Although the dosage is given, please note that these supplements are banned by the NCAA.

Supplement

Purported Effects

Effective or not

Dosage (if effective)

Banned by NCAA

Creatine

↑ Energy, delays fatigue & facilitates recovery during repeated exercise bouts

Effective

0.3g/kg/d for 5-7 days

(loading phase)

0.03g/kg/d for remainder of cycle (maintenance)

Yes

Caffeine

↑ Endurance,  ↑ rate of fat metabolism, enhanced fat loss & improved mental function

Effective

2-10mg/kg or more

Doses ≥800mg/d are illegal by NCAA

Limited amounts

No greater than 15mcg/mL

HMB

↑ lean muscle mass &/or ↓ fat

Un- known

 

Yes

DHEA

↓ Fatigue, ↑ muscle mass &/or strength, ↓ amount of body fat

Not for those effects

 

Yes

For similar articles, read  Nutrition and Supplements 

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