Table 1.

Micronutrients and supplements dosage, sources, and benefits

Nutrient	Dosage	Best sources	Benefits	Strength of evidencea
Protein	0.3 g/kg as soon as possible post-training	Leucine-rich complete proteins: whey and milk	Support muscle protein synthesis Support muscle repair and muscle remodeling	Good
	0.3 g/kg/meal across 4–5 meals	Complete proteins: lean meats, poultry, fish, eggs, milk, yogurt, soy, tofu, quinoa		Good
Carbohydrate	1–1.2 g/kg within the first hour post-training	Quickly digested and absorbed: sports drinks, bars, shakes, white bread	Replenish glycogen Support immune function Reduce risk of overtraining	Good
	5–7 g/kg/day spread throughout the day	Whole grains, potatoes, sweet potatoes, brown or wild rice, fruits, vegetables, dairy products		Good
Fluid	1.0–1.5 L of fluid for each 1-kg body mass lost	Chilled fluid with sodium (20–50 mmol/L)	Restore body fluid balance and plasma volume	Good
Creatine monohydrate	20 g/day for 5 days followed by 3–5 g/day to increase and maintain elevated muscle creatine Or 3–5 g/day for about 30 days to increase muscle creatine	Meat, poultry, fish	Support training adaptations via increased expression of growth factors, reduced inflammation, and enhanced glycogen re-synthesis	Good
n-3 PUFA	~3 g/day of EPA/DHA	Cold water fatty fish (tuna, salmon), fish oils, krill oil	Reduce inflammation Support immune function Support muscle repair and remodeling when protein intake is insufficient	Fair
Vitamin D	RDA (adults) 600 IU/day Vitamin D status (blood 25OHD) 20–50 ng/L	Sunlight, supplements, fortified foods, fatty fish, egg yolk	Support muscle repair and recovery	Fair
Antioxidants	Individual antioxidant supplementation is not recommended Aim to consume a balanced diet containing a variety of fruits and vegetables	Whole fruits and vegetables and 100% fruit and vegetable juices	Reduce inflammation	Fair
Gelatin/collagen + vitamin C	≥15 g of collagen hydrolysate with ≥50 mg of vitamin C delivered 1 h before training	Gelatin, vitamin C-rich foods (e.g., oranges, raspberries, grapefruit), dietary supplements	Promote collagen synthesis	Fair
Curcumin	Dose dependent on bioavailability 0.4–5 g/day	Turmeric, dietary supplements	Reduce inflammation	Limited
Bromelain	900–1000 mg/day	Pineapple, dietary supplements	Reduce inflammation	Limited

DHA docosahexaenoic acid, EPA eicosapentaenoic acid, n-3 PUFA omega-3 polyunsaturated fatty acids, RDA recommended dietary allowance, 25OHD 25-hydroxyvitamin D

^aStrength of evidence conclusion statements are assigned a grade by the authors based on the systematic analysis and evaluation of the supporting research evidence. Grade I = good; grade II = fair; grade III = limited; grade IV = expert opinion only; and grade V = not assignable (because there is no evidence to support or refute the conclusion). See grade definitions at http://www.andevidencelibrary.com/