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

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.