Timing of ergogenic aids and micronutrients on muscle and exercise performance
The timing of macronutrient ingestion in relation to exercise is a purported strategy to augment muscle accretion, muscle and athletic performance, and recovery. To date, the majority of macronutrient nutrient timing research has focused on carbohydrate and protein intake. However, emerging research...
| Main Authors: | , , , , |
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| Format: | Article |
| Language: | English |
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Taylor & Francis Group
2019-09-01
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| Series: | Journal of the International Society of Sports Nutrition |
| Subjects: | |
| Online Access: | http://dx.doi.org/10.1186/s12970-019-0304-9 |
| _version_ | 1797684993776943104 |
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| author | Richard A. Stecker Patrick S. Harty Andrew R. Jagim Darren G. Candow Chad M. Kerksick |
| author_facet | Richard A. Stecker Patrick S. Harty Andrew R. Jagim Darren G. Candow Chad M. Kerksick |
| author_sort | Richard A. Stecker |
| collection | DOAJ |
| description | The timing of macronutrient ingestion in relation to exercise is a purported strategy to augment muscle accretion, muscle and athletic performance, and recovery. To date, the majority of macronutrient nutrient timing research has focused on carbohydrate and protein intake. However, emerging research suggests that the strategic ingestion of various ergogenic aids and micronutrients may also have beneficial effects. Therefore, the purpose of this narrative review is to critically evaluate and summarize the available literature examining the timing of ergogenic aids (caffeine, creatine, nitrates, sodium bicarbonate, beta-alanine) and micronutrients (iron, calcium) on muscle adaptations and exercise performance. In summary, preliminary data is available to indicate the timing of caffeine, nitrates, and creatine monohydrate may impact outcomes such as exercise performance, strength gains and other exercise training adaptations. Furthermore, data is available to suggest that timing the administration of beta-alanine and sodium bicarbonate may help to minimize known untoward adverse events while maintaining potential ergogenic outcomes. Finally, limited data indicates that timed ingestion of calcium and iron may help with the uptake and metabolism of these nutrients. While encouraging, much more research is needed to better understand how timed administration of these nutrients and others may impact performance, health, or other exercise training outcomes. |
| first_indexed | 2024-03-12T00:37:56Z |
| format | Article |
| id | doaj.art-17d629eb5ffe4de3a352fea651222f40 |
| institution | Directory Open Access Journal |
| issn | 1550-2783 |
| language | English |
| last_indexed | 2024-03-12T00:37:56Z |
| publishDate | 2019-09-01 |
| publisher | Taylor & Francis Group |
| record_format | Article |
| series | Journal of the International Society of Sports Nutrition |
| spelling | doaj.art-17d629eb5ffe4de3a352fea651222f402023-09-15T09:19:30ZengTaylor & Francis GroupJournal of the International Society of Sports Nutrition1550-27832019-09-0116110.1186/s12970-019-0304-912130115Timing of ergogenic aids and micronutrients on muscle and exercise performanceRichard A. Stecker0Patrick S. Harty1Andrew R. Jagim2Darren G. Candow3Chad M. Kerksick4Exercise and Performance Nutrition Laboratory, School of Health SciencesExercise and Performance Nutrition Laboratory, School of Health SciencesHuman Performance Lab, Sports MedicineFaculty of Kinesiology and Health StudiesExercise and Performance Nutrition Laboratory, School of Health SciencesThe timing of macronutrient ingestion in relation to exercise is a purported strategy to augment muscle accretion, muscle and athletic performance, and recovery. To date, the majority of macronutrient nutrient timing research has focused on carbohydrate and protein intake. However, emerging research suggests that the strategic ingestion of various ergogenic aids and micronutrients may also have beneficial effects. Therefore, the purpose of this narrative review is to critically evaluate and summarize the available literature examining the timing of ergogenic aids (caffeine, creatine, nitrates, sodium bicarbonate, beta-alanine) and micronutrients (iron, calcium) on muscle adaptations and exercise performance. In summary, preliminary data is available to indicate the timing of caffeine, nitrates, and creatine monohydrate may impact outcomes such as exercise performance, strength gains and other exercise training adaptations. Furthermore, data is available to suggest that timing the administration of beta-alanine and sodium bicarbonate may help to minimize known untoward adverse events while maintaining potential ergogenic outcomes. Finally, limited data indicates that timed ingestion of calcium and iron may help with the uptake and metabolism of these nutrients. While encouraging, much more research is needed to better understand how timed administration of these nutrients and others may impact performance, health, or other exercise training outcomes.http://dx.doi.org/10.1186/s12970-019-0304-9nutrient timingcaffeinecreatinesupplementsperformancestrengthpowerbeta-alanine |
| spellingShingle | Richard A. Stecker Patrick S. Harty Andrew R. Jagim Darren G. Candow Chad M. Kerksick Timing of ergogenic aids and micronutrients on muscle and exercise performance Journal of the International Society of Sports Nutrition nutrient timing caffeine creatine supplements performance strength power beta-alanine |
| title | Timing of ergogenic aids and micronutrients on muscle and exercise performance |
| title_full | Timing of ergogenic aids and micronutrients on muscle and exercise performance |
| title_fullStr | Timing of ergogenic aids and micronutrients on muscle and exercise performance |
| title_full_unstemmed | Timing of ergogenic aids and micronutrients on muscle and exercise performance |
| title_short | Timing of ergogenic aids and micronutrients on muscle and exercise performance |
| title_sort | timing of ergogenic aids and micronutrients on muscle and exercise performance |
| topic | nutrient timing caffeine creatine supplements performance strength power beta-alanine |
| url | http://dx.doi.org/10.1186/s12970-019-0304-9 |
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