Research
Mixed
Creatine monohydrate supplementation (loading then maintenance) significantly improves spike and block jump performance in elite volleyball players.
Consider a 4-week creatine loading protocol (5g daily after an initial loading phase) to potentially improve your vertical jump and blocking efficiency. This is one of the most researched and effective supplements for power sports.
GoodSupportsHIGH confidence
Lamontagne-Lacasse examined the effect of 4-week creatine monohydrate supplementation on spike and block jumps, showing significant improvements for both performance parameters.
Why this rating
Supported by randomized controlled trials and reviews cited in the paper, though sample sizes are small.
Source
Nutritional Practices Among Professional Indoor and Beach Volleyball Players: A Brief Narrative Review
Flavia Pereira et al. · Research Directs in Strength and Performance · 2023
narrative_review
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