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