Vitamins and minerals do NOT deliver energy

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

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 

WoV

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