Naderi, A., de Oliviera, E. P., Ziegenfuss, T. N. and Willems, M. E. T. (2016) Timing, optimal dose and intake duration of dietary supplements with evidence-based uses in sports nutrition. Journal of Exercise Nutrition & Biochemistry, 20 (4). pp. 1-12. ISSN 2233-6842
Accepted version JENB.pdf - Accepted Version
Available under License Creative Commons Attribution.
Download (771kB)
09084.pdf - Published Version
Available under License Creative Commons Attribution.
Download (886kB) | Preview
Abstract
[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 β-alanine, nitrate, caffeine, creatine, sodium bicarbonate, carbohydrate and protein. [Methods] This review article will focuses on timing, optimal dose and intake duration of main dietary supplements for consuming. [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 such as, nitrate and β-alanine are fixed amount of irrespective of body weight, while dosing protocol for sodium bicarbonate, caffeine and creatine supplements are related with corrected body weight (mg/kg bw). Also, intake duration of the supplements is suggested for the supplements such as, creatine and β-alanine are effective in chronic daily time < 2 weeks while caffeine, sodium bicarbonate and 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.
Item Type: | Articles |
---|---|
Subjects: | Q Science > QP Physiology |
Divisions: | Academic Areas > Institute of Sport > Area > Exercise Physiology |
Related URLs: | |
Depositing User: | Mark Willems |
Date Deposited: | 23 Sep 2016 08:05 |
Last Modified: | 08 May 2018 10:37 |
URI: | https://eprints_test.chi.ac.uk/id/eprint/1989 |