Table 1 Timing implications of acute supplement administration
From: Timing of ergogenic aids and micronutrients on muscle and exercise performance
Documented evidence of timing benefit | ||||
|---|---|---|---|---|
Nutrient/Dietary supplement | Mechanism of action | Purported benefit | Recommended dosing protocol | Timing-related references |
Caffeine | Adenosine receptor antagonist | ↑ fat utilization, ↑ mental drive, ↑ performance, ↓ perceptions of fatigue, ↑ force production, ↑ muscular endurance | Time: 2 h – 0 h Absolute dose: 100 mg – 300 mg Relative dose: 3–6 mg/kg body mass | |
Nitrates | ↑ nitric oxide ↑ blood flow ↑ muscular contractility ↓ O2 cost during aerobic exercise | ↑ endurance ↑ intermittent exercise | Time: 2–3 h prior Dose: Manufacturer recommendations | [31] |