Table 2 Timing implications of chronic micronutrient/supplement administration
From: Timing of ergogenic aids and micronutrients on muscle and exercise performance
Nutrient/Dietary supplement | Mechanism of action | Purported benefit | Recommend dosing protocol | Timing-related references |
|---|---|---|---|---|
Documented evidence of timing benefit | ||||
 Creatine | ↑ PCr ↑ ATP | ↑ High intensity exercise capacity ↑ Muscle mass ↑ Strength | Time: 10–12 weeks Absolute Dose: 5 g Relative Dose: 0.1 g/kg body mass | |
 Iron | Oxygen transportation, DNA synthesis, Electron transportation | ↑ Aerobic Performance ↑ Oxygen Carrying Capacity | Time: 3–6 weeks Dose: 100 mg/day | |
Unexplored, but potential timing effect | ||||
 Beta-alanine | ↑ Production of carnosine | ↑ High intensity exercise ↑ Resistance training volume ↓ Neuromuscular fatigue | Time: 4 x/day Dose: 1.3–1.6 g (6–7 g/day) | |
 Calcium | Muscular contraction; Blunt ↑ levels of parathyroid hormone | ↑ Bone density ↓ Parathyroid hormone levels | Time: 60 min prior to exercise for up to 12 months Dose: 1000 IU/day | |
 Sodium Bicarbonate | ↓ Metabolic acidosis | ↑ Repeated sprints ↑ High intensity exercise | Time: 1–3 h prior Relative Dose: 0.3 g/kg body mass | [58] |