Puente Fernandez, Joel ORCID: https://orcid.org/0000-0002-4477-8637 (2026) Impact of multi-ingredient formulations to optimise exercise performance and training outcomes in physically active adults (>40 to 65 Years Old). PhD thesis, University of Greenwich.

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Abstract

This thesis investigated the short- and long-term effects of protein-based multi-ingredient supplements (MTN) compared the ingestion of isoenergetic carbohydrate-only comparator (COMP) ingested pre- (PREW) or post-workout (POSTW) on functional capacity and body composition in physically active middle-aged and older adults undergoing resistance training (RT). The present thesis includes one systematic review with meta-analysis, two crossover short-term investigations (one with a PREW and one using a POSTW MTN), and two 6-week parallel trials using either a PREW or a POSTW MTN. The systematic review resulted in a lack of significant benefits to maximise muscular hypertrophy, strength gains, and functional capacity for those groups using MTN compared to those consuming carbohydrates alone either before, during or after training. Nonetheless, the ingestion of a PREW caffeine-based MTN was shown to be effective in enhancing the amount of load lifted during three RT workouts as well as in maximising fatty acid oxidation during low-intensity cycling. However, when the effect of a similar PREW was investigated over a 6-week RT intervention no advantages over the COMP were identified to maximise performance or changes in body composition. Similarly, a pea protein-based POSTW MTN did not significantly enhance recovery markers or muscle contractile properties after performing three consecutive RT sessions compared to a COMP condition. Conversely, compared to the ingestion of only carbohydrates, a PREW admixture including whey protein, carbohydrate, creatine, β-HMB, and Vitamin D promoted better body composition changes and performance outcomes (e.g., vertical jump height) over a 6-week intervention. In conclusion, PREW MTN may promote some initial benefits on performance and fat metabolism with no subsequent effects across longer interventions. On the other hand, POSTW MTN, composed of plant-based protein with no creatine seem to offer no advantage compared to the ingestion of only carbohydrates. Nonetheless, POSTW MTN containing whey protein and creatine, and fortified with amino acids, seems to be effective in maximising RT outcomes in middle-aged and older adults engaged in RT.

Item Type:	Thesis (PhD)
Additional Information:	This research programme was carried out in collaboration with Go Fit Lab, and Crown Sport Nutrition.
Uncontrolled Keywords:	sports nutrition, multi-ingredient, supplementation, healthy ageing
Subjects:	R Medicine > R Medicine (General) R Medicine > RM Therapeutics. Pharmacology
Faculty / School / Research Centre / Research Group:	Faculty of Education, Health & Human Sciences Faculty of Education, Health & Human Sciences > Institute for Lifecourse Development > Centre for Chronic Illness and Ageing Faculty of Education, Health & Human Sciences > Institute for Lifecourse Development > Centre for Exercise Activity and Rehabilitation
Last Modified:	10 Apr 2026 15:02
URI:	https://gala.gre.ac.uk/id/eprint/52728

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