Kim Jisu, Park Jonghoon, Kim Bokyung, Lee Chi-Ho, Lim Kiwon, Suh Heajung
Physical Activity and Performance Institute (PAPI), Konkuk University, Seoul, Republic of Korea.
Department of Physical Education, Korea University, Seoul, Republic of Korea.
J Exerc Nutrition Biochem. 2016 Dec 31;20(4):53-59. doi: 10.20463/jenb.2016.0055.
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.
This review article will focuses on timing, optimal dose and intake duration of main dietary supplements for consuming.
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.
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.
本叙述性综述的目的是考量主要膳食补充剂β-丙氨酸、硝酸盐、咖啡因、肌酸、碳酸氢钠、碳水化合物和蛋白质的服用时间、最佳剂量和摄入持续时间的相关证据。
本文将聚焦于主要膳食补充剂的服用时间、最佳剂量和摄入持续时间。
本文回顾了相关证据，以确定经科学证据验证的运动补充剂的最佳时间、有效剂量和摄入持续时间，这些证据表明在实验室和训练环境中均具有提高运动表现的效果。
通常建议在5个特定时间服用补充剂，如运动前（硝酸盐、咖啡因、碳酸氢钠、碳水化合物和蛋白质）、运动期间（碳水化合物）、运动后（肌酸、碳水化合物、蛋白质）、用餐时间（β-丙氨酸、肌酸、碳酸氢钠、硝酸盐、碳水化合物和蛋白质）以及睡前（蛋白质）。此外，补充剂的推荐给药方案，如硝酸盐和β-丙氨酸是固定剂量，与体重无关，而碳酸氢钠、咖啡因和肌酸补充剂的给药方案与校正体重（mg/kg体重）有关。另外，对于补充剂的摄入持续时间，建议肌酸和β-丙氨酸等补充剂在每日慢性服用时间<2周时有效，而咖啡因、碳酸氢钠在每日急性服用时间（1 - 3小时）有效。此外，在运动前，硝酸盐补充剂在每日慢性服用时间<28天和急性服用时间（2 - 2.5小时）均需摄入。
