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Timing of ergogenic aids and micronutrients on muscle and exercise performance

The timing of macronutrient ingestion in relation to exercise is a purported strategy to augment muscle accretion, muscle and athletic performance, and recovery. To date, the majority of macronutrient nutrient timing research has focused on carbohydrate and protein intake. However, emerging research...

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Autores principales: Stecker, Richard A., Harty, Patrick S., Jagim, Andrew R., Candow, Darren G., Kerksick, Chad M.
Formato: Online Artículo Texto
Lenguaje:English
Publicado: BioMed Central 2019
Materias:
Acceso en línea:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6721335/
https://www.ncbi.nlm.nih.gov/pubmed/31477133
http://dx.doi.org/10.1186/s12970-019-0304-9
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author Stecker, Richard A.
Harty, Patrick S.
Jagim, Andrew R.
Candow, Darren G.
Kerksick, Chad M.
author_facet Stecker, Richard A.
Harty, Patrick S.
Jagim, Andrew R.
Candow, Darren G.
Kerksick, Chad M.
author_sort Stecker, Richard A.
collection PubMed
description The timing of macronutrient ingestion in relation to exercise is a purported strategy to augment muscle accretion, muscle and athletic performance, and recovery. To date, the majority of macronutrient nutrient timing research has focused on carbohydrate and protein intake. However, emerging research suggests that the strategic ingestion of various ergogenic aids and micronutrients may also have beneficial effects. Therefore, the purpose of this narrative review is to critically evaluate and summarize the available literature examining the timing of ergogenic aids (caffeine, creatine, nitrates, sodium bicarbonate, beta-alanine) and micronutrients (iron, calcium) on muscle adaptations and exercise performance. In summary, preliminary data is available to indicate the timing of caffeine, nitrates, and creatine monohydrate may impact outcomes such as exercise performance, strength gains and other exercise training adaptations. Furthermore, data is available to suggest that timing the administration of beta-alanine and sodium bicarbonate may help to minimize known untoward adverse events while maintaining potential ergogenic outcomes. Finally, limited data indicates that timed ingestion of calcium and iron may help with the uptake and metabolism of these nutrients. While encouraging, much more research is needed to better understand how timed administration of these nutrients and others may impact performance, health, or other exercise training outcomes.
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spelling pubmed-67213352019-09-10 Timing of ergogenic aids and micronutrients on muscle and exercise performance Stecker, Richard A. Harty, Patrick S. Jagim, Andrew R. Candow, Darren G. Kerksick, Chad M. J Int Soc Sports Nutr Review The timing of macronutrient ingestion in relation to exercise is a purported strategy to augment muscle accretion, muscle and athletic performance, and recovery. To date, the majority of macronutrient nutrient timing research has focused on carbohydrate and protein intake. However, emerging research suggests that the strategic ingestion of various ergogenic aids and micronutrients may also have beneficial effects. Therefore, the purpose of this narrative review is to critically evaluate and summarize the available literature examining the timing of ergogenic aids (caffeine, creatine, nitrates, sodium bicarbonate, beta-alanine) and micronutrients (iron, calcium) on muscle adaptations and exercise performance. In summary, preliminary data is available to indicate the timing of caffeine, nitrates, and creatine monohydrate may impact outcomes such as exercise performance, strength gains and other exercise training adaptations. Furthermore, data is available to suggest that timing the administration of beta-alanine and sodium bicarbonate may help to minimize known untoward adverse events while maintaining potential ergogenic outcomes. Finally, limited data indicates that timed ingestion of calcium and iron may help with the uptake and metabolism of these nutrients. While encouraging, much more research is needed to better understand how timed administration of these nutrients and others may impact performance, health, or other exercise training outcomes. BioMed Central 2019-09-02 /pmc/articles/PMC6721335/ /pubmed/31477133 http://dx.doi.org/10.1186/s12970-019-0304-9 Text en © The Author(s). 2019 Open AccessThis article is distributed under the terms of the Creative Commons Attribution 4.0 International License (http://creativecommons.org/licenses/by/4.0/), which permits unrestricted use, distribution, and reproduction in any medium, provided you give appropriate credit to the original author(s) and the source, provide a link to the Creative Commons license, and indicate if changes were made. The Creative Commons Public Domain Dedication waiver (http://creativecommons.org/publicdomain/zero/1.0/) applies to the data made available in this article, unless otherwise stated.
spellingShingle Review
Stecker, Richard A.
Harty, Patrick S.
Jagim, Andrew R.
Candow, Darren G.
Kerksick, Chad M.
Timing of ergogenic aids and micronutrients on muscle and exercise performance
title Timing of ergogenic aids and micronutrients on muscle and exercise performance
title_full Timing of ergogenic aids and micronutrients on muscle and exercise performance
title_fullStr Timing of ergogenic aids and micronutrients on muscle and exercise performance
title_full_unstemmed Timing of ergogenic aids and micronutrients on muscle and exercise performance
title_short Timing of ergogenic aids and micronutrients on muscle and exercise performance
title_sort timing of ergogenic aids and micronutrients on muscle and exercise performance
topic Review
url https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6721335/
https://www.ncbi.nlm.nih.gov/pubmed/31477133
http://dx.doi.org/10.1186/s12970-019-0304-9
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