Multi-Nutrient Supplementation to Improve Exercise Adaptation in Physically Active People

What Is a Multi-Nutrient Formulation?

Multi-nutrient formulations (MTN) are a specific group of dietary supplements containing macronutrients, micronutrients (e.g., minerals, vitamins or probiotics), and other ingredients such as amino acids (e.g., leucine) and their derivatives (e.g., L-carnitine, β-HMB), or stimulants (mainly caffeine)¹.

Several studies have proposed that MTN intake could improve the effects of physical training compared with consuming no nutrients or with consuming a single nutrient alone (e.g., carbohydrates)². Depending on their specific formulation and the sporting context, MTNs are usually consumed before, during or after a training session or competition³. Before exercise, MTNs are consumed to improve motivation, concentration and readiness to train⁴ and thereby achieve better performance^5,6. After training or competition, MTNs are consumed to accelerate recovery⁷ and optimize the effects of exercise² (e.g., gaining muscle mass and increasing strength and general functional capacity).

Most MTNs include a proprietary blend of ingredients claimed to provide beneficial effects when consumed according to the manufacturer's instructions. Although physical training is the most effective stimulus for increasing performance and improving body composition (e.g., gaining muscle mass), nutrition based on an appropriate diet that incorporates dietary supplements such as MTNs before, during or after training is a valid option for physically active people⁸.

Effects of Multi-Nutrient Supplementation on Health and Exercise Adaptation in Physically Active People

Pre-Workout Formulations: Most “pre-workout” formulations contain caffeine, amino acids (e.g., L-citrulline, L-tyrosine and L-taurine), and derivatives (e.g., citrulline malate, betaine and L-carnitine)⁹ which some products combine with small to moderate amounts of carbohydrates and protein ⁶.

Pre-workout supplementation has been used to delay fatigue¹⁰ and improve the ability to train during both strength-power and endurance exercise. Caffeine, in particular, has been shown to improve performance capacity in strength and power exercise¹¹ and endurance exercise¹². Caffeine's ergogenic effect has been attributed to its action as an adenosine-receptor blocker¹³, improving the perception of fatigue¹⁴, and stimulating the release of excitatory neurotransmitters (acetylcholine), which increases motor-neuron excitability¹⁵. In addition, caffeine intake can prolong fat oxidation, which helps preserve glycogen levels during long-duration exercise¹⁶. A recent study conducted in our laboratory found that when participants (women and men aged 40 to 65) consumed an MTN before training rather than a carbohydrate-only supplement, their strength-training volume increased: they performed more repetitions and moved more weight⁶. The administered MTN dose provided 400 mg (~5,2 mg/kg body mass) of caffeine, 16 g (0,21 g/kg body mass) of carbohydrates with a high proportion of isomaltulose (a slow-release disaccharide), 9 g (0,12 g/kg body mass) of protein, citrulline malate, L-leucine, L-tyrosine, L-taurine and betaine. In addition to the strength-performance benefit, significant increases in fat oxidation were observed when the MTN was consumed before endurance-training sessions ⁶.

Available evidence suggests that consuming an MTN before training that provides caffeine—either as anhydrous caffeine or from sources such as yerba mate or guarana—combined with amino acids such as L-leucine, L-arginine, L-tyrosine or L-taurine, as well as nutritional derivatives (e.g., citrulline malate, betaine and L-carnitine), may help improve physical performance capacity and delay fatigue during both strength exercise (e.g., weightlifting)⁶ and endurance exercise (cycling, long-distance running, etc.)¹⁷.

Post-Workout Formulations: Post-workout MTNs contain high-quality proteins (e.g., whey, casein and beef extracts), carbohydrates, and a variety of synergistic ingredients such as creatine (Cr)¹⁸, vitamin D (vit D)¹⁹, omega-3 polyunsaturated fatty acids (PUFA-O3)³, essential amino acids (EAA), particularly leucine¹⁹, and derivatives such as β-HMB and L-carnitine²⁰. MTNs intended for consumption after exercise are used to accelerate recovery and maximize training results (e.g., increasing muscle mass, gaining strength or improving endurance performance)²¹.

The benefits attributed to MTN intake are based on the synergistic interaction among their ingredients when consumed simultaneously as part of a special formulation²². It is important to note, however, that the effects attributed to MTN intake are based on results from studies that analyzed each ingredient separately. For example, creatine has been shown to optimize recovery and enhance training capacity, potentially maximizing gains in muscle mass and strength performance in people who perform resistance training²³. Vitamin D is a cofactor associated with functional capacity and muscle growth²⁴. PUFA-O3s enhance muscle-membrane sensitivity, facilitating amino-acid uptake and stimulating muscle-protein synthesis²⁵. High-quality protein extracts such as whey or casein have a higher concentration of essential amino acids (>40%), particularly branched-chain amino acids (BCAAs) and specifically leucine; they maximize muscle-protein synthesis and attenuate its breakdown both during exercise and at rest¹⁸. In addition, β-HMB, a leucine metabolite, may also attenuate catabolism and promote muscle anabolism²⁶, while L-carnitine optimizes recovery by attenuating cell-membrane disruption and, consequently, may facilitate oxygen delivery to active muscles²⁷. A meta-analysis conducted by our research group found greater gains in strength and lean mass among resistance-trained people when they supplemented with MTNs containing whey protein and creatine rather than carbohydrates alone¹⁸.

Two recent studies conducted in our laboratory found that, compared with an isoenergetic carbohydrate-only supplement, consuming a post-workout MTN containing whey protein and beef extract⁷ or, in another case, rice protein²¹ mixed with carbohydrates and small amounts of fat accelerated recovery of strength and power performance in young men. Importantly, the plant-protein blend was enriched with amino acids (L-leucine, L-glutamine, L-taurine and L-lysine) and derivatives (β-HMB, L-carnitine and N-acetyl-L-cysteine)²¹. The results indicate that, regardless of the protein source (animal- or plant-based), similar effects on performance recovery or increased muscle-protein synthesis would be expected when MTNs include equivalent amounts of EAAs, especially leucine²⁸.

The studies conducted appear to support the use of MTNs after training. Formulations should contain animal-derived protein extracts (whey, casein or beef) or complete plant proteins (enriched with EAAs such as leucine), along with small amounts of fat. With these components, MTNs consumed after exercise could support recovery and maximize training results in healthy, physically active people.

Supplementation Protocols and Practical Recommendations

Pre-Workout Supplementation: Proposed protocols vary according to the chosen formulation (e.g., caffeine per dose and grams of protein and carbohydrates per serving), the exercise mode (e.g., strength or endurance), and the duration of the training sessions (e.g., longer or shorter than 1 h). Caffeine, the main component of most pre-workout blends⁹, is rapidly absorbed (within 5 to 15 minutes), reaching its peak between 40 and 80 minutes after ingestion²⁹. The ergogenic effects of caffeine-containing MTNs are expected to become noticeable after 15 minutes and last for 60-80 minutes. For long-duration disciplines (e.g., a marathon), administering an MTN with caffeine before the start or during exercise may therefore be more advantageous than administering it 60 to 30 min beforehand²⁹. Consequently, during long training sessions (>1 hour), pre-workout MTNs may be consumed from 1 hour beforehand (to target effects at the beginning of the session) up to immediately before exercise (to target effects midway through or at the end of the session), or at some point during the session to maintain ergogenic effects in long-duration activities (>90 minutes).

For short training sessions (~45 min to ~1 h), MTNs may be consumed from 60 min to 30-15 min before training. Typical doses should provide between 3 and 6 mg/kg body mass of caffeine, which falls within the range of effective ergogenic caffeine doses for improving physical performance³⁰. In addition, as mentioned above, these formulations usually contain nutrients that act synergistically with caffeine's ergogenic effect (e.g., L-tyrosine). To maintain adequate blood-glucose levels during exercise, some pre-workout MTNs contain carbohydrates (~0,20 g/kg) and high-quality protein (~0,15 g/kg)⁶.

Post-Workout Supplementation: Although several studies have used absolute doses (30 to 60 g)¹, the intake protocol should be adjusted to each person's body mass (g/kg). The exact dose will depend on the supplement's formulation, including the proportions of carbohydrates, protein and other key ingredients such as creatine. An MTN providing 0,30 to 0,45 up to 0,60 g/kg of carbohydrates; 0,20-0,30 up to 0,50 g/kg of whey and beef protein, or a complete plant-protein source such as rice or peas enriched with amino acids; and a carbohydrate-to-protein ratio of 1:1 or 2:1 improved recovery and strength performance in young adults^7,21. In addition, the minimum effective daily dose of creatine has been established at 0,03 g/kg body mass²³. Nevertheless, to maximize the physiological benefits of regular creatine supplementation, higher daily doses of up to 0,1 g/kg body mass are currently recommended^23,31.

In general, when MTNs are consumed consistently for at least 4 weeks, a single serving administered within 20 minutes after training should be sufficient to improve recovery between sessions and optimize training effects. Once MTNs have been incorporated into the diet, additional servings—such as after breakfast, before sleep and on non-training days—should be assessed individually.

Additional Recommendations

When considering MTN intake, it is important to remember that many marketed products are manufactured as proprietary blends whose formulas, exact amounts of each ingredient and formulation excipients are not disclosed. It is therefore important to choose products whose composition can be examined carefully. This allows consumers to determine whether a product provides adequate doses of each nutrient. Particular attention should be paid to specific ingredients that may be present in insufficient doses (e.g., creatine). Consumers may therefore choose to combine an MTN with other supplements. Knowing the amounts of other ingredients such as caffeine, protein, PUFA-O3s or carbohydrates also allows better dietary planning and selection of the most appropriate foods for each meal.

Current scientific evidence suggests that most MTNs available on the market are relatively safe, with minimal or no adverse effects³². It should be considered, however, that most studies conducted to date have analyzed the impact of MTNs on performance, muscle function or general health indicators (e.g., hematological markers, blood pressure or heart rate) over relatively short periods (approximately 8 weeks), and in most cases did not include a thorough dietary assessment.

Future studies should consider longer intervention periods and appropriate integration of MTN intake into the diet, following individualized supplementation protocols with amounts administered in g/kg of each person's body mass.

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Author

Dr. Fernando Naclerio

Professor of Strength Training and Sports Nutrition

Head of the Physical Activity and Rehabilitation Center, Institute for Lifecourse Development

Faculty of Liberal Arts and Sciences, University of Greenwich, United Kingdom.

Email: f.j.naclerio@gre.ac.uk

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