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Timing, Optimal Dose and Intake Duration of Dietary Supplements with Evidence-Based Use in Sports Nutrition

Alireza Naderi¹, Erick P de Oliveira², Tim N Ziegenfuss³

¹Department of Sport Physiology, Boroujerd Branch, Islamic Azad University, Boroujerd, Iran.

Journal of Exercise Nutrition & Biochemistry

|February 3, 2017

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.

Keywords:

dietary supplements intake duration sports nutrition timing, dose

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