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  • A range of mixed macronutrient supplements are available in the form of powders, bars/ balls and ready to drink (RTD) shakes. They can vary markedly in their macronutrient composition, from carbohydrate-based products with a small amount of protein, to those which are rich in protein but intentionally lower in carbohydrate.
  • Some mixed macronutrient supplements are fortified with micronutrients, typically containing 25-50% of the Nutrient Reference Values (NRV) of various vitamins and minerals per serve, while others may also include proposed ‘performance enhancing’ ingredients (creatine, BCAA’s, carnitine etc.). In this role, they provide a convenient portable and non-perishable snack with a potentially valuable macronutrient and micronutrient content.
  • The specific composition of mixed macronutrient supplements can vary markedly. The form and composition of the product will influence their appropriate use by athletes (Table 1).

Table 1. Varieties of mixed macronutrient supplements

Variety

Energy

Carbohydrate

Protein

Comment

High carbohydrate powder or bar

800-1200 kJ (200-300 kcal)

>40g

<10g

Useful for pre, during and post event fuelling

High carbohydrate, high energy powder or bar

>1200kJ (>300 kcal)

>40g <10g

<10g

Generally contains higher amounts of fat. Energy dense fuel source, useful for athletes with high energy needs

High protein, high energy RTD, powder or bar

>1200 kJ (>300 kcal)

20-60g

20-30g

Energy dense protein source for athletes looking to increase muscle mass, promote recovery or as a snack for athletes with high energy needs

High protein, lower energy RTD, powder or bar

<1200 kJ (<300 kcal)  

<30g

15-30g

Suitable for athletes with lower energy needs requiring a convenient protein source.

Mixed/snack replacement bars

700-1200 kJ (180-300 kcal)

<40g

7-15g

Often contain nuts, fruit, grains and other ‘whole food’ ingredients. Convenient snack when real food isn’t available.

Note: Some mixed macronutrient products do not fit precisely into one of the above categories: this is particularly the case for bars that are much larger or smaller than the typical 50-60 g product. Larger bars (>90g) can often be divided in half, or 2 smaller bars may be consumed to provide similar nutrient profiles to those listed in this table.

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