Naclerio, Fernando ORCID: https://orcid.org/0000-0001-7405-4894 (2023) Multi-ingredient supplementation in physically active individuals. La Revista Iberoamericana de Ciencias de la Actividad Física y el Deporte, 12 (3). pp. 42-51. ISSN 2255-0461 (Online) (doi:10.24310/riccafd.12.3.2023.17761)

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Abstract

Multi-ingredients (MTN) are specialised dietary supplements containing macronutrients, micronutrients, amino acids, derivatives (e.g., L-Carnitine, β-HMB), or stimulants (e.g., caffeine), which may favour exercise performance. Depending on their unique formulation, MTN are ingested before (pre-workouts), during, or after (postworkout) training or competitions. Pre-workout formulations are designed to boost energy levels and acutely increase performance. On the other hand, post-workout supplements aim to accelerate recovery between sessions and maximise training outcomes (e.g., hypertrophy or strength enhancement) when regularly administered for several weeks. The revised literature seems to advocate for using both pre- and post-workout MTN to enhance exercise capacity and hasten post-exercise recovery under different training modalities (e.g., strength or endurance). The present commentary describes the most common ingredients, including pre- and post-workout. MTN formulations. Additionally, recommendations for selecting appropriate MTN supplements are provided, along with guidelines for designing supplementation protocols based on amounts per kg of body mass of the most important ingredients, such as caffeine in case of pre-workouts or protein, carbohydrates, and creatine for post-workouts.

Item Type:	Article
Uncontrolled Keywords:	multi-nutrient supplement; caffeine; protein-based admixtures; exercise performance; recovery
Subjects:	L Education > L Education (General) Q Science > Q Science (General) Q Science > QP Physiology
Faculty / School / Research Centre / Research Group:	Faculty of Education, Health & Human Sciences Faculty of Education, Health & Human Sciences > School of Human Sciences (HUM)
Last Modified:	09 Jan 2024 15:44
URI:	http://gala.gre.ac.uk/id/eprint/45265

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