What does it look like?
- 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.