Supplementation with Multi-Ingredients for Physically Active Individuals.

Abstract

Multi-ingredients (MTN) are specialised dietary supplements containing macronutrients, micronutrients, amino acids, derivatives (e.g., L-Carnitine, β-HMB) or stimulants (e.g., caffeine) which may favour exercise performance. Depending on their unique formulation, MTN are ingested before (pre-workouts), during, or after (post-workout) training or competitions. Pre-workout formulations are designed to boost energy levels and acutely increase performance. On the other hand, post-workout supplements aim to accelerate recovery between sessions and maximise training outcomes (e.g., hypertrophy or strength enhancement) when regularly administered for several weeks. The revised literature seems to advocate for using both pre- and post-workout MTN to enhance exercise capacity and hasten post-exercise recovery under different training modalities (e.g., strength or endurance). The present commentary describes the most common ingredients including in pre-and post-workout MTN formulations. Additionally, recommendations for selecting appropriate MTN supplements are provided, along with guidelines for designing supplementation protocols based on amounts per kg of body mass of the most important ingredients, such as caffeine, in case of pre-workouts or protein, carbohydrates, and creatine for post-workouts.