Mixed
Supplementation with creatine monohydrate (loading 0.3 g/kg/day for 5-7 days or maintenance 3-5 g/day), caffeine (3-6 mg/kg, 1 hour pre-exercise), and beta-alanine (65-80 mg/kg/day) potentially improves performance, recovery, and adaptation in rugby league players.
Consider adding specific supplements if your diet is already optimized. For creatine, use a loading phase (0.3 g/kg/day for 5-7 days) or maintenance (3-5 g/day). For caffeine, take 3-6 mg/kg about an hour before matches. For beta-alanine, take 65-80 mg/kg daily. Always check for banned substance lists.
Supplements that potentially improve performance, recovery and adaptation include low-to-moderate dosages of caffeine (3 – 6 mg∙kg-1) and ~ 300 mg polyphenols consumed ~ 1 h pre-exercise, creatine monohydrate ‘loading’ (0.3 g∙kg-1∙d-1) and/or maintenance (3 – 5 g∙d-1), and beta-alanine (65 - 80 mg∙kg-1∙d-1).
Why this rating
The paper is a review; evidence for RL-specific benefits is often extrapolated from rugby union or other sports, and some protocols (e.g., beta-alanine) are noted as having limited direct RL evidence.
Source
Inside the Belly of a Beast: Individualizing Nutrition for Young, Professional Male Rugby League Players: A Review
Vincent G. Kelly et al. · International Journal of Sport Nutrition and Exercise Metabolism · 2020
DOI 10.1123/ijsnem.2019-0321
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