Timing, Optimal Dose and Intake Duration of Dietary Supplements with Evidence-Based Use in Sports Nutrition.

Purpose: The aim of the present narrative review was to consider the evidence on the timing, optimal dose and intake duration of the main dietary supplements β-alanine, nitrate, caffeine, creatine, sodium bicarbonate, carbohydrate and protein.

Methods: This review article will focuses on timing, optimal dose and intake duration of main dietary supplements for consuming.

Results: This paper reviewed the evidence to determine the optimal time, efficacy doses and intake duration for sports supplements verified by scientific evidence that report a performance enhancing effect in both situation of laboratory and training settings.