Table 1. Summary of practical guidelines for recommended doses, timing and intake duration of sports supplements.
| Supplements | Recommendation doses | Timing | Intake duration |
|---|---|---|---|
| β-alanine | 3-6 g | Ingestion of β-alanine with a meal containing carbohydrate and protein | 4-10 weeks |
| Beetroot juice (nitrate) | ~ 5-9 mmol | 2-2.5 h prior to exercise | 1-28 days |
| Caffeine | ~ 3-6 mg / (kg bw) | 60-90 min prior to exercise | Na |
| Creatine | 20-25 g (loading dose) | Post-exercise creatine ingestion with beverages | 5-7 days |
| 3-5 g (maintenance dose) | containing carbohydrate and protein | 4-12 weeks | |
| Sodium bicarbonate | 300-500 mg / (kg bw) | 60-180 min prior to exercise | 1-3 days |
| Carbohydrate | 300-400 g carbohydrate rich meal | 3-4 hr prior to exercise | Na |
| Carbohydrate mouth rinsing | During exercise lasting less than 60 min | Na | |
| 30-60 g/h glucose or maltodextrin with 6-8% carbohydrate concentration | During exercise lasting 1-2 hr | Na | |
| 90 g/h glucose or maltodextrin + fructose (2:1) with 8-10% carbohydrate solution | During exercise lasting more than 2.5 h | Na | |
| 1.2 g / (kg bw) or 0.8 g / (kg bw) carbohydrate + 0.4 g / (kg bw) protein | After exercise | Na | |
| Protein | 20-25 g for young athletes 40 g for elderly athletes |
After exercise | Na |
| ~0.25-0.30 g / kg each meal for young person ~0.40 g / kg each meal for older person |
Meal frequency | Na |