How and when do I use it?
- Mixed macronutrient supplements can be used in a variety of situations as a short-term replacement of whole foods. A range of common uses and appropriate scenarios is provided below; it is noted that the macronutrient supplement may achieve a number of these goals simultaneously.
- To provide a convenient source of carbohydrate to support fuelling and/ or recovery goals before, during or after exercise.
- A pre-exercise snack for athletes who experience pre-event nervousness with accompanying loss of appetite or reduced gut function or who need to eat immediately before an exercise session (e.g. early morning training).
- Intake during prolonged exercise (e.g. ultra-endurance events) conducted at moderate intensities over many hours or days, to reduce flavour fatigue by providing a greater range of tastes and textures or to provide the benefits from consuming protein and other nutrients.
- (note that there is a separate fact sheet on sports/energy bars with additional information on this theme)
- To provide a convenient source of protein and energy when whole foods are not available or practical to consume.
- A post-exercise recovery option to stimulate protein synthesis and adaptation, for athletes who have suppressed appetite or an inability to store or prepare whole foods for immediate intake.
- An addition to a meal or snack to boost energy and protein intake towards sports nutrition goals when the residual choices fail to do this or when the environment does not allow the athlete to store or prepare their own meals/snacks.
- When training/competing in a foreign country and the food supply/food safety (hygiene) is questionable.
- (see separate fact sheet on isolated protein supplements with additional information on this theme)
- To provide a compact, portable and less filling source of extra energy and protein between meals.
- A convenient and nutrient-dense energy boost for adolescents undergoing a growth spurt, athletes undertaking heavy training loads or during periods of lean mass gain, especially when appetite is insufficient to drive the intake of required food amounts.
- To provide a low fibre/residue source of energy and nutrients when it is useful to manipulate body mass and bowel contents in the day(s) before competition.1
- In weight category sports, to replace the food weight and fibre content of normal meals and foods with a compact and lightweight source of key nutrients over the day(s) prior to weigh-in. This may allow a small but potentially important reduction in body mass prior to the weigh-in without compromising nutritional status/goals.
- In endurance sports (e.g. running, cycling), to reduce gut contents in the day(s) prior to the race to enhance performance by reducing the risk of gastrointestinal disturbances. The small reduction in the mass of gut contents may counteract the weight gain associated with glycogen loading and/or provide a small performance advantage in its own right.