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Timing, optimal dose and intake duration of dietary supplements with evidence-based use in sports nutrition
[PURPOSE]: The aim of the present narrative review was to consider the evidence on the timing, optimal dose and intake duration of the main dietary supplements in sports nutrition, i.e. β-alanine, nitrate, caffeine, creatine, sodium bicarbonate, carbohydrate and protein. [METHODS]: This review artic...
Autores principales: | , , , |
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Formato: | Online Artículo Texto |
Lenguaje: | English |
Publicado: |
한국운동영양학회
2016
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Materias: | |
Acceso en línea: | https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5545206/ https://www.ncbi.nlm.nih.gov/pubmed/28150472 http://dx.doi.org/10.20463/jenb.2016.0031 |
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author | Naderi, Alireza de Oliveira, Erick P. Ziegenfuss, Tim N. Willems, Mark E.T. |
author_facet | Naderi, Alireza de Oliveira, Erick P. Ziegenfuss, Tim N. Willems, Mark E.T. |
author_sort | Naderi, Alireza |
collection | PubMed |
description | [PURPOSE]: The aim of the present narrative review was to consider the evidence on the timing, optimal dose and intake duration of the main dietary supplements in sports nutrition, i.e. β-alanine, nitrate, caffeine, creatine, sodium bicarbonate, carbohydrate and protein. [METHODS]: This review article focuses on timing, optimal dose and intake duration of main dietary supplements in sports nutrition. [RESULTS]: This paper reviewed the evidence to determine the optimal time, efficacy doses and intake duration for sports supplements verified by scientific evidence that report a performance enhancing effect in both situation of laboratory and training settings. [CONCLUSION]: Consumption of the supplements are usually suggested into 5 specific times, such as pre-exercise (nitrate, caffeine, sodium bicarbonate, carbohydrate and protein), during exercise (carbohydrate), post-exercise (creatine, carbohydrate, protein), meal time (β-alanine, creatine, sodium bicarbonate, nitrate, carbohydrate and protein), and before sleep (protein). In addition, the recommended dosing protocol for the supplements nitrate and β-alanine are fixed amounts irrespective of body weight, while dosing protocol for sodium bicarbonate, caffeine and creatine supplements are related to corrected body weight (mg/kg bw). Also, intake duration is suggested for creatine and β-alanine, being effective in chronic daily time < 2 weeks while caffeine, sodium bicarbonate are effective in acute daily time (1-3 hours). Plus, ingestion of nitrate supplement is required in both chronic daily time < 28 days and acute daily time (2- 2.5 h) prior exercise. |
format | Online Article Text |
id | pubmed-5545206 |
institution | National Center for Biotechnology Information |
language | English |
publishDate | 2016 |
publisher | 한국운동영양학회 |
record_format | MEDLINE/PubMed |
spelling | pubmed-55452062017-08-14 Timing, optimal dose and intake duration of dietary supplements with evidence-based use in sports nutrition Naderi, Alireza de Oliveira, Erick P. Ziegenfuss, Tim N. Willems, Mark E.T. J Exerc Nutrition Biochem Review Article [PURPOSE]: The aim of the present narrative review was to consider the evidence on the timing, optimal dose and intake duration of the main dietary supplements in sports nutrition, i.e. β-alanine, nitrate, caffeine, creatine, sodium bicarbonate, carbohydrate and protein. [METHODS]: This review article focuses on timing, optimal dose and intake duration of main dietary supplements in sports nutrition. [RESULTS]: This paper reviewed the evidence to determine the optimal time, efficacy doses and intake duration for sports supplements verified by scientific evidence that report a performance enhancing effect in both situation of laboratory and training settings. [CONCLUSION]: Consumption of the supplements are usually suggested into 5 specific times, such as pre-exercise (nitrate, caffeine, sodium bicarbonate, carbohydrate and protein), during exercise (carbohydrate), post-exercise (creatine, carbohydrate, protein), meal time (β-alanine, creatine, sodium bicarbonate, nitrate, carbohydrate and protein), and before sleep (protein). In addition, the recommended dosing protocol for the supplements nitrate and β-alanine are fixed amounts irrespective of body weight, while dosing protocol for sodium bicarbonate, caffeine and creatine supplements are related to corrected body weight (mg/kg bw). Also, intake duration is suggested for creatine and β-alanine, being effective in chronic daily time < 2 weeks while caffeine, sodium bicarbonate are effective in acute daily time (1-3 hours). Plus, ingestion of nitrate supplement is required in both chronic daily time < 28 days and acute daily time (2- 2.5 h) prior exercise. 한국운동영양학회 2016-12 2016-12-31 /pmc/articles/PMC5545206/ /pubmed/28150472 http://dx.doi.org/10.20463/jenb.2016.0031 Text en © 2016 The Korean Society for Exercise Nutrition ©2016 Alireza Naderi et al.; Licensee Journal of Exercise Nutrition and Biochemistry. This is an open access article distributed under the terms of the creative commons attribution license (http://creativecommons.org/licenses/by/2.0), which permits unrestricted use, distribution, and reproduction in any medium, provided the orginal work is properly cited. |
spellingShingle | Review Article Naderi, Alireza de Oliveira, Erick P. Ziegenfuss, Tim N. Willems, Mark E.T. Timing, optimal dose and intake duration of dietary supplements with evidence-based use in sports nutrition |
title | Timing, optimal dose and intake duration of dietary supplements with evidence-based use in sports nutrition |
title_full | Timing, optimal dose and intake duration of dietary supplements with evidence-based use in sports nutrition |
title_fullStr | Timing, optimal dose and intake duration of dietary supplements with evidence-based use in sports nutrition |
title_full_unstemmed | Timing, optimal dose and intake duration of dietary supplements with evidence-based use in sports nutrition |
title_short | Timing, optimal dose and intake duration of dietary supplements with evidence-based use in sports nutrition |
title_sort | timing, optimal dose and intake duration of dietary supplements with evidence-based use in sports nutrition |
topic | Review Article |
url | https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5545206/ https://www.ncbi.nlm.nih.gov/pubmed/28150472 http://dx.doi.org/10.20463/jenb.2016.0031 |
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