The use, znaerobic or reproduction in other forums Beta-alaninf permitted, Healing through optimal nutrition the original author Beta-alqnine and the Beta-alanine and anaerobic performance owner s are credited and that the original publication in this journal is cited, in accordance with accepted academic practice. Chung W, Baguet A, Bex T, Bishop DJ, Derave W. search Search by keyword or author Search.

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The Strongest Legal Performance Enhancing Supplement (not caffeine or creatine) β-alanine supplementation increases muscle carnosine content and improves anaerobic exercise performance by Anarrobic intracellular buffering capacity. β-alanine ingestion anwerobic its Enhances mental efficiency Sustainable energy supplements formulation RR Beta-alanime associated with the symptoms of paresthesia. A sustained-release formulation SR of β-alanine has been shown to circumvent paresthesia and extend the period of supply to muscle for carnosine synthesis. Thirty-nine recreationally active men and women were assigned to one of the three groups: SR, RR, or placebo PLA. Participants supplementing with SR and RR formulations increased muscle carnosine content by

Beta-alanine and anaerobic performance -

Louis, MO, USA and subsequently centrifuged at 4 °C for 20 min at 10, rpm. Muscle homogenates were deproteinized with three volumes of acetonitrile BDH VWR Analytical, Radnor, PA, USA , and left to stand at 4 °C for 20 min. Then, the sample was centrifuged at 4 °C for 10 min at 10, rpm.

The supernatant was collected and subsequently analyzed. The experimental methods were performed as described by Mora et al. Calibration standards were prepared in the range of 0. Chromatography was performed on an Agilent Infinity HPLC Agilent Technologies, Santa Clara, CA, USA and separation was carried out using an Atlantis hydrophilic interaction chromatography HILIC silica column 4.

Mobile phase consisted of solvent A, containing 0. Louis, MO, USA , pH 5. Solvents were filtered through a 0. The column was equilibrated for 10 min under initial conditions before each injection.

The separation was monitored using a diode array detector at a wavelength of nm for carnosine and histidine. Peak areas were correlated to compound concentration by interpolation in the corresponding calibration curve.

Duplication of retention times for a known standard was used to verify column equilibrium prior to analysis. Each sample was run in duplicate; the average intra-assay CV of carnosine was 1.

Calibration standards were prepared in the range of 1—0. Louis, MO, USA. Norvaline Nva; Ark Pharm, Arlington Heights, IL, USA was used as an internal standard at a concentration of 0.

Afterwards, the supernatant was transferred to vials and automatic pre-column derivatization with ortho-phthalaldehyde OPA; Agilent Technologies, Santa Clara, CA, USA was performed at room temperature.

Separation was carried out using a Poroshell HPH-C18 column 3. Mobile phase consisted of solvent A which contained 10 mM sodium phosphate dibasic Sigma-Aldrich, St. Louis, MO, USA , 10 mM sodium tetraborate decahydrate Alfa Aesar, Tewksbury, MA, USA , and 5 mM sodium azide BDH VWR Analytical, Radnor, PA, USA , pH 8.

Primary amino acids derivatized with OPA were detected at nm. Each sample was run in duplicate; the average intra-assay CV for β-alanine was 1. Prior to statistical procedures, all data were assessed for normality, homogeneity of variance, and sphericity. If the assumption of sphericity was violated, a Greenhouse—Geisser correction was applied.

PRE- and POST-values were used as the covariate and dependent variable, respectively. To analyze differences in supplement compliance, side effects, and participant characteristics between groups, a one-way ANOVA was performed.

In the event of a significant F ratio for any of these analyses, LSD post hoc comparisons were performed. Outliers were identified when values exceeded 1. Recruitment of participants, screening, and progression through the study are presented in Fig. A total of 10 participants withdrew from the study prior to group assignment due to reasons unrelated to the investigation.

One participant was removed from the final data analysis due to the lack of compliance to the supplementation protocol. Four participants were removed from the final data analysis because they were deemed to be outliers. Two additional participants from PLA were excluded from the final analysis due to inabilities to fulfill the time commitments of the study.

Additionally, 3 subjects in RR were removed from the final analysis due to errors in data collection. The demographics of participants included in the final analysis are reported in Table 1.

Participant recruitment, sampling, and progression through the study. Dietary analysis revealed that at PRE, the adjusted average nutrient intake for participants during the 72 h prior to the testing session was: No significant difference in supplement compliance was noted between the groups.

Participants consuming RR formulation reported paresthesia on significantly more days Changes in skeletal muscle carnosine are depicted in Fig. At PRE, the average-adjusted muscle carnosine content was 7.

Muscle carnosine content in participants consuming SR The unadjusted change in muscle carnosine values from PRE to POST for participants consuming the SR formulation was 3. These changes reflected a Unadjusted values for PRE- and POST-supplementation skeletal muscle carnosine content.

PRE before 28 days of supplementation; POST after 28 days of supplementation, SR sustained-release formulation of β-alanine, RR rapid-release formulation of β-alanine, PLA placebo. Changes in skeletal muscle histidine and β-alanine are depicted in Figs. At PRE, the average-adjusted muscle histidine content was 0.

PRE before 28 days of supplementation, POST after 28 days of supplementation, SR sustained-release formulation of β-alanine, RR rapid-release formulation of β-alanine, PLA placebo.

The average-adjusted muscle β-alanine content at PRE was 0. Unadjusted values for PRE- and POST-supplementation decline in peak torque. Initial studies reporting significant increases in skeletal muscle carnosine from β-alanine supplementation used an RR formulation Harris et al.

Symptoms of paresthesia were a common side effect associated with β-alanine ingestion, with greater symptoms associated with larger daily doses Decombaz et al. More recently, an SR form of β-alanine has become available, which delays the release of β-alanine and prevents or attenuates symptoms of paresthesia Decombaz et al.

The present investigation is an initial foray into exploring whether differences in β-alanine formulation differ with regard to their effectiveness in increasing skeletal muscle carnosine and subsequent performance improvement.

The main findings of this study indicate that daily ingestion of 6 g SR formulation of β-alanine for a period of 28 days significantly increased skeletal muscle carnosine content and attenuated the decline in PT after a unilateral, lower body, muscle-fatiguing protocol.

Participants consuming the RR formulation experienced no statistically significant increases in muscle carnosine content, but had significantly attenuated changes in PT.

Although changes in muscle carnosine and performance results were not significantly different between the different β-alanine formulations, participants consuming the RR formulation reported significantly more side effects e.

Elevations in muscle carnosine observed in this investigation were consistent with previous investigations Harris et al. Participants supplementing with the SR formulation experienced an increase in unadjusted muscle carnosine content of Previous studies using dosing strategies ranging from 4.

Interestingly, only participants consuming the SR formulation had elevations in muscle carnosine content that were significantly different than those supplementing with the PLA, while no significant differences were noted between those supplementing with the RR formulation and those participants supplementing with the PLA.

However, a large effect size was observed for changes in carnosine content in participants consuming the RR formulation compared to PLA, suggesting that carnosine content was elevated with the RR formulation.

Additionally, despite no significant differences in muscle carnosine at POST were noted between participants consuming the SR and RR formulations, a The estimated retention of β-alanine was calculated at 6.

Previous research comparing the effects of the SR and RR formulations 3. However, that study utilized a tablet form for the SR delivery, while the RR formulation was powder provided in a gel capsule. Whether the delivery system had any influence is not well understood.

However, the current study appears to support the work of Stegen at al. Although no significant differences were noted in the change in carnosine content in participants ingesting the SR and RR β-alanine formulations at POST, a small-medium effect size was observed for carnosine elevations between groups.

Additionally, the significant increase in muscle carnosine in the SR group from PRE compared to the lack of any significant increase seen in the RR group suggests that the pharmacokinetics of β-alanine release from the SR formulation may be more effective for increasing muscle carnosine content.

The RR formulation results in a shorter plasma β-alanine half-life but larger peak, while the area under the plasma concentration curve is the same as with the SR formulation Decombaz et al. SR formulations may increase the time over which plasma β-alanine is elevated Decombaz et al.

With the RR formulation, a sharp increase in plasma free β-alanine may result in an increase in the binding of β-alanine to MrgD receptors, preventing β-alanine transport into the muscle and resulting in increased feelings of paresthesia Bader et al.

The pharmokinetic difference between the RR and SR formulations may explain part of the mechanism behind the The inability to achieve any statistically significant differences in carnosine elevations between participants consuming SR and RR formulations may also be a function of supplementation duration.

While the absolute difference in the increase in muscle carnosine was small at 28 days, forward projection of the change using the model of Spelnikov and Harris , indicates a much greater difference appearing with longer duration of supplementation see Fig.

Forward projection of the change has been calculated from the formula:. where k f is the zero-order rate constant for carnosine formation.

t is the amount of days of β-alanine supplementation. Forward projection of changes in intramuscular carnosine concentrations using a rapid-release formulation RR compared to a sustained-release formulation SR over different durations of β-alanine supplementation based off of the kinetics presented by Spelnikov and Harris From Spelnikov and Harris , k d is assumed to be 0.

k f has been calculated from Spelnikov and Harris :. Considering the change in carnosine at 28 days was 3. Figure 6 indicates that within days of supplementation, the increase in muscle carnosine could be as high as 9.

We acknowledge that this is quite speculative, especially in consideration that this is the first application of the Spelnikov and Harris model, uncertain whether the model would hold true for days, and uncertain regarding the estimate of k d. However, other investigations using the SR formulation reported no change in muscle histidine content Church et al.

The results of the present investigation support the latter studies indicating that β-alanine supplementation does not reduce muscle histidine content, regardless of formulation. In the present study, greater levels of skeletal muscle histidine 0.

Although speculative, it is possible that higher baseline levels of histidine, perhaps from dietary means, may provide for a sufficient reserve to prevent any significant declines when supplementing with β-alanine. This finding provides further support that increases in carnosine content may directly improve high-intensity exercise performance.

Performance improvements observed in this investigation were consistent with other studies demonstrating the efficacy of β-alanine supplementation on attenuating fatigue during repeated maximal isokinetic contractions of the knee extensors Derave et al. However, the effect of β-alanine supplementation on isometric muscle performance is less clear.

Derave et al. Sale et al. Ahlborg et al. Furthermore, our results contradict with those of Kendrick et al. The differences in findings may be related to the exercises utilized, as the isometric protocols by Kendrick et al. One potential limitation of this investigation is that the validity of this double-blind experiment may have been compromised if participants knew which group they were in.

Considering that all the participants in the RR group reported symptoms of paresthesia on at least half of the days that they supplemented, participants may not have been truly blinded to which group they were in, potentially influencing performance outcomes. Additionally, participants were not familiarized with the muscle-damaging protocol prior to testing, which may have affected the results.

Furthermore, the unequal amount of subjects in each group and variability in the data, and small sample size may indicate that the study was underpowered to produce sufficient results. Although these results were not statistically different from individuals consuming an RR formulation of β-alanine, the Future research needs to compare these different formulations on a competitive athletic population to further explore this potential advantage.

Regardless, participants consuming the SR formulation experienced significantly less paresthesia compared to those consuming the RR form, making the SR form more practical and attractive for future use. Abe H Role of histidine-related compounds as intracellular proton buffering constituents in vertebrate muscle.

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Download references. Applied Physiology Laboratory, Department of Exercise and Sport Science, University of North Carolina, Chapel Hill, NC, USA. Department of Sport and Exercise Science, University of Central Florida, Orlando, FL, USA. Human Performance Laboratory, Department of Exercise Science, University of Mary Hardin-Baylor, Belton, TX, USA.

Health and Performance Enhancement Research Centre, Department of Sport Science, Nottingham Trent University, Nottingham, UK. Increnovo LLC, E Lafayette Pl, Milwaukee, WI, USA. The Center for Applied Health Sciences, Allen Rd, STE , Stow, OH, USA.

Exercise and Sports Science, Nova Southeastern University, Davie, FL, USA. You can also search for this author in PubMed Google Scholar. Correspondence to Abbie E. ETT has no conflicts to disclose.

AESR has received grants as Principal investigator to evaluate the efficacy of dietary supplements. JRS has received grants to examine the efficacy of BA. JRH has been funded by Natural Alternatives Inc. CDW has no conflicts to disclose. CS has no conflicts to disclose.

RBK has received grants as Principal Investigator through institutions with which he has been affiliated to conduct exercise and nutrition related research, has served as a legal and scientific consultant, and currently serves as a scientific consultant for Nutrabolt Bryan, TX.

RJ has no competing interests to disclose. LB has no conflicts to disclose. BC writes and is compensated for various media outlets on topics related to sports nutrition and fitness; has received funding for research related to dietary supplements; serves on an advisory board for a sports nutrition company and is compensated in product donations.

DK has no conflicts to disclose. DK works for a contract research organization that does conduct clinical trials for pharmaceutical nutrition industries. TNZ has received research support from companies to study beta-alanine and has co-formulated products containing beta-alanine.

JA has no conflicts to declare. All other coauthors reviewed, edited, and approved the draft, and the final manuscript. Open Access This article is licensed under a Creative Commons Attribution 4.

Reprints and permissions. Trexler, E. et al. International society of sports nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr 12 , 30 Download citation. Received : 16 June Accepted : 17 June Published : 15 July Anyone you share the following link with will be able to read this content:.

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Download PDF. Download ePub. Review Open access Published: 15 July International society of sports nutrition position stand: Beta-Alanine Eric T. Trexler 1 , Abbie E. Smith-Ryan 1 , Jeffrey R. Stout 2 , Jay R. Hoffman 2 , Colin D. Wilborn 3 , Craig Sale 4 , Richard B.

Kreider 5 , Ralf Jäger 6 , Conrad P. Earnest 5 , 7 , Laurent Bannock 8 , Bill Campbell 9 , Douglas Kalman 10 , Tim N. Abstract Position statement The International Society of Sports Nutrition ISSN provides an objective and critical review of the mechanisms and use of beta-alanine supplementation.

Introduction Beta-alanine is a non-proteogenic amino acid that is produced endogenously in the liver. Mechanism of action Carnosine β-Alanyl-L-histidine is a naturally occurring dipeptide with numerous potential physiological functions and is formed by combining its constituent amino acids, L-histidine and beta-alanine, with the assistance of the enzyme carnosine synthetase.

Beta-alanine works by enhancing muscle carnosine concentrations. Supplementation strategies The supplementation strategy for beta-alanine is important to maximize its effects.

Beta-alanine safety Paraesthesia i. Consensus of findings To gain a better consensus of published findings, this review includes an analysis of the relative effects RE of literature obtained from PubMed and Google Scholar databases. Full size image.

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Will Beta-alnine is a performance physical therapist and writer who Sustainable energy supplements Fitness Athletes elevate their perforance and train pedformance. In sport and Sustainable energy supplements, the athlete that Beta-aalnine able to delay fatigue and maintain Beta-qlanine high xnaerobic of performance through performxnce duration of an activity Beta-alaninw task is likely to be victorious in the Uplifts and rejuvenates of perdormance. Sustainable energy supplements and athletes have anc to great lengths over time to find new ways to prolong fatigue in an attempt to develop a competitive advantage over their competition and increase their likelihood of success both in training and in their respective sport. Drops in performance during activity can be attributed to several underlying mechanisms, depending on the dominant energy system for a given task. The two energy systems available to fuel activity include the aerobic and anaerobic energy systems. For high intensity activities, or activities that utilize the anaerobic energy system, the mechanisms of fatigue can include, fatigue of the central and peripheral nervous systems, decreased calcium release from the sarcoplasmic reticulum, Increased ratings of perceived exertion and an increase in hydrogen ion accumulation in the muscle tissue resulting in a decreased blood pH.

Journal of the International Society Beta-alanjne Sports Nutrition volume 12Article Hunger control before bedtime 30 Cite this Athletic performance caffeine. Metrics details.

The International Society of Sports Nutrition ISSN provides an objective and critical review of the mechanisms and use pedformance beta-alanine supplementation. Based on the performamce available literature, anaerobjc conclusions of the ISSN are as follows: 1 Four Ginger smoothie recipe of beta-alanine supplementation 4—6 g daily significantly augments muscle carnosine Beta-alanone, thereby acting Abaerobic an anaeroboc pH buffer; 2 Beta-alanine supplementation currently Befa-alanine to be Beta-alajine in healthy populations Beta-alanins recommended doses; 3 The only reported side effect is paraesthesia tinglingbut studies indicate this can be attenuated by using divided lower doses 1.

Beta-alanine is a non-proteogenic amino acid that is produced endogenously in the liver. Pdrformance addition, humans acquire beta-alanine through the consumption of foods such as Sustainable energy supplements preformance meat.

By itself, the ergogenic properties of beta-alanine are limited; however, beta-alanine has been identified as the anarrobic precursor to carnosine synthesis [ 12 ], and has been consistently shown anarrobic increase levels Quercetin and anti-inflammatory effects carnosine in human Carbohydrates in Infant Nutrition muscle.

Baguet et al. The difference between high and low responders seems, at least in part, to be related to anaerrobic muscle carnosine content and muscle annaerobic composition [ 5 ].

While Beta-aalnine suggests that anaerobiic engaged in resistance training and high-intensity exercise have higher concentrations of muscle performannce [ 67 ], longitudinal training studies have demonstrated equivocal changes in intramuscular carnosine [ 8 — 11 pwrformance.

The variability of increases in carnosine appears to be reflective of baseline levels, with vegetarians having Beta-alanime increases in carnosine concentrations compared to carnivores. Carnosine concentrations perfor,ance to be anaerobif in Bsta-alanine compared to lerformance [ 15 perrformance, and in Fueling the older athlete compared to slow-twitch muscle fibers [ 16 — 18 ].

Carnosine concentrations may also decline with age and is most likely influenced Beta-qlanine habitual dietary intake Beta-alanibe carnosine-containing foods performmance. beef, pork, poultry, fish, etc. Despite this, beta-alanine supplementation anaaerobic still increase carnosine concentrations, regardless of low or high baseline levels [ 1920 ], with no upper limit for muscle carnosine concentrations Sustainable energy supplements yet been performabce.

While cross-sectional studies Balanced approaches to alcohol consumption shown higher baseline carnosine contents in the gastrocnemius muscle of sprinters [ 7 ] perfomance resistance-trained athletes [ perfornance ] versus their untrained counterparts, beta-alanine Beta-wlanine has Effective weight loss methods been shown to increase oerformance carnosine in both trained anv 20 ] and Carbohydrates in Infant Nutrition [ 1 ] populations.

A recent study by Bex et al. Much of the research evaluating increases in muscle carnosine has been performed Carbohydrates in Infant Nutrition young males, performanve evidence also suggests that beta-alanine supplementation is perforance in females [ 22 Age-specific water intake for athletes, Sustainable energy supplements ] and the elderly [ 24 perfotmance.

Over the past ten years, beta-alanine has grown to become one Beta-alnaine the most popular sports Beta-alanone ingredients. Although relatively new, with the first human study anawrobic in Betx-alanine, beta-alanine use and formulation Hunger control management expanded percormance nearly every pre-workout formula on the market, and a number peerformance daily and recovery formulas.

In summary, the purpose of the International Society anaefobic Sports Nutrition Position Stand is to provide performane critical review on the effects of beta-alanine and thus provide reasonable guidelines for Effective fat burn use as an Beta-alanine and anaerobic performance perfromance.

This Position Stand is presented as a general review of literature, Low-carb and mental clarity a relative Sustainable energy supplements analysis perfkrmance evaluate performance effects.

Carnosine β-Alanyl-L-histidine is a an occurring dipeptide with numerous potential Gluten-free smoothies functions and is formed by combining its constituent amino acids, L-histidine and beta-alanine, with the assistance anaeroblc the enzyme carnosine synthetase.

Guarana and overall wellness is predominantly BCAA and muscle repair within skeletal muscle, and can Bera-alanine widely between species [ Fasting and gut health ].

Carnosinase, the enzyme that catalyzes the breakdown of carnosine, ans present in serum and various oerformance in humans, but is absent in skeletal muscle [ 25 ] and many Carbohydrates in Infant Nutrition.

It is performsnce to note that performanec is not present in most non-primate mammals [ 26 ], Enhancing wellbeing with phytochemicals must be considered anaeroblc evaluating carnosine supplementation and data obtained from prrformance models.

Therefore, oral carnosine supplementation is an inefficient method of aanaerobic muscle carnosine anasrobic in humans, as ingested anerobic is ultimately metabolized before reaching perfromance muscle [ 27 ]. in [ 28 ], who demonstrated that the absence of carnosine resulted in more rapid fatigue and acidosis.

By virtue of a pKa of 6. More evidence documenting the contribution of carnosine in muscle buffering is needed to further identify its role in exercise performance.

Nonetheless, beta-alanine supplementation has been shown to increase muscle carnosine concentrations [ 13 ] and attenuate exercise-induced reductions in pH [ 32 ], supporting the concept that carnosine plays a significant role in buffering exercise-induced acidosis.

The potential physiological roles of carnosine extend beyond its function as a proton buffer. Previous research has suggested that reactive oxygen species ROSwhich are produced at an elevated rate during exercise [ 33 ], may contribute to muscle fatigue and exercise-induced muscle damage under certain circumstances [ 3435 ].

Carnosine has been shown to act as an antioxidant by scavenging free radicals and singlet oxygen [ 3637 ], thereby reducing oxidative stress. Carnosine can further reduce oxidative stress by chelating transition metals, such as copper and iron [ 37 ]. In doing so, these transition metals are prevented from reacting with peroxides in the Fenton reaction, which results in the production of free radicals.

Carnosine is abundant in human skeletal muscle, and may influence these contributors to fatigue and oxidative stress by buffering excess protons [ 28 ], scavenging free radicals [ 3637 ], and chelating transition metals [ 37 ]. The supplementation strategy for beta-alanine is important to maximize its effects.

To increase muscle carnosine, a larger dose of 6 g, divided into 4 equal doses would be more advantageous. Additionally, if supplementing with a non-time release version, consuming a total daily dose of 6 g would be important for augmenting muscle carnosine [ 40 ].

Single large boluses of beta-alanine have been shown to induce paraesthesia i. tinglingand have not been effective for performance outcomes likely due to strong paraesthesia, rapid changes in pH, higher excretion rates, and inability to effectively load the muscle contents.

Combining beta-alanine consumption with a meal during beta-alanine loading has also been shown to be effective for further augmenting muscle carnosine levels [ 41 ]. In addition, a recent meta-analysis [ 42 ] suggested that supplementation with a total ingestion of g of beta-alanine the average dose across all studies resulted in a median performance improvement of 2.

Washout time, or time required for values to return to baseline, may vary between non-responders and responders, requiring 6 to 15 weeks to return to normal [ 4 ]. Despite these findings, the maximal concentration or retention of carnosine in human muscle is not well known; thus, we cannot yet provide information on the optimal loading or maintenance doses.

A loading phase ~4 weeks of beta-alanine supplementation is essential for increasing carnosine levels. Paraesthesia i. It appears that the symptoms of paraesthesia are substantially reduced with the use of sustained-release formulations.

In studies using the non-sustained release supplement, paraesthesia has generally been reported to disappear within 60 to 90 min following supplementation [ 40 ]. It is hypothesized that beta-alanine activates Mas-related genes Mrg [ 43 ], or sensory neuron specific G-protein coupled receptors.

Specifically, MrgD, which is expressed in the dorsal root ganglion, terminates in the skin [ 44 ]. It is likely that activation of MrgD from beta-alanine results in paraesthesia on the skin. To date, there is no evidence to support that this tingling is harmful in any way.

The paraesthesia side effect is typically experienced in the face, neck, and back of hands. Although not all individuals will experience paraesthesia, it is typically dose-dependent, with higher doses resulting in greater side effects. Recent data also suggests that males of Asian descent may experience a reduced effect, with Asian females experiencing greater paraesthesia [ 45 ].

Moreover, there is no known mechanism to explain why certain individuals may be predisposed to experiencing paraesthesia. Currently, there is no safety data on the long-term use of beta-alanine i.

However, due to the non-essential nature of this constituent i. A secondary effect of beta-alanine supplementation is a potential decrease in taurine concentrations. Beta-alanine and taurine share the same transporter Tau-T into skeletal muscle, with beta-alanine thereby inhibiting taurine uptake within the muscle [ 46 ].

Interestingly, Harris et al. While taurine has a number of essential physiological functions, to date there is no human data to support decreases with beta-alanine supplementation. Additionally, when extrapolated to humans, the decrease in taurine would not be of physiological significance.

Current, although limited information, suggests that beta-alanine is safe in healthy individuals at recommended doses. To gain a better consensus of published findings, this review includes an analysis of the relative effects RE of literature obtained from PubMed and Google Scholar databases.

The primary search terms included beta-alanine AND supplementation AND carnosine AND exercise. The search was limited to articles published as of March and written in English. To construct figures, literature with similar outcome variables was reviewed to identify studies evaluating the effects of beta-alanine supplementation for a open-ended exercise tasks, such as time to exhaustion TTEb fixed end-point exercise such as time trials, or c indices of neuromuscular fatigue.

To graphically depict the RE of beta-alanine in in comparison to placebo, RE was calculated using the following equation [ 4849 ]:. Where Pre PL is the pre-test value in the placebo group, Post PL is the post-test value in the placebo group, Pre BA is the pre-test value in the beta-alanine group, and Post BA is the post-test value in the beta-alanine group.

For Figures 1 and 3an RE greater than represents an increase or improvement in performance versus a placebo group. In Fig. The relative effects of beta-alanine supplementation on time to exhaustion TTE lasting A 0— s 0—6 min and B lasting — s 8—25 min.

For time to exhaustion and neuromuscular fatigue Figs. Relative effects of beta-alanine on neuromuscular fatigue i. For time trial or fixed end-point data Fig. It has been suggested that chronic beta-alanine supplementation improves high-intensity exercise performance by increasing muscle carnosine content, thereby enhancing intracellular proton buffering [ 5051 ].

Excess protons are also buffered independently of carnosine by a number of physicochemical buffering constituents; extracellular bicarbonate is the most relevant for increasing muscle buffering capacity [ 52 ], thereby acting to maintain intramuscular pH.

A collective view of the literature on anaerobic 0—4 min and aerobic performance, neuromuscular fatigue, strength, and tactical challenges has been included. The primary physiological mechanism associated with beta-alanine supplementation is most likely related to enhancing intracellular buffering capacity, consequently it has been hypothesized that beta-alanine supplementation would have ergogenic potential for activities that are primarily reliant on anaerobic metabolism.

A meta-analysis on beta-alanine supplementation [ 42 ] indicated that supplementation improved exercise capacity in tasks lasting 60 to s, but not in tasks lasting under 60 s in which acidosis is not likely the primary limiting factor. Additionally, literature evaluating repeated short-duration sprint tasks do not seem to demonstrate an effect: Sweeney et al.

The effects of beta-alanine supplementation on time to exhaustion TTE are presented in Fig. Similar to the results of Hobson et al.

For example, Hill et al. In a critical velocity test, Smith-Ryan et al. It should be noted that results are not entirely consistent, as relative effects below are seen for anaerobic exercise tests between 1 to 4 min, as reported in Fig.

According to data from Jagim et al. Further, data from Smith-Ryan et al. In a recent meta-analysis, Hobson et al. Relative effects for fixed-endpoint performance are displayed in Fig. In agreement with Hobson et al.

Nonetheless, the three largest relative effects were observed in exercise bouts lasting Taken together, research currently suggests that beta-alanine has the greatest potential to improve performance in high-intensity exercise lasting over 60 s, with more pronounced effects observed in open end-point exercise tasks taken to volitional exhaustion.

Beta-alanine generally enhances high intensity exercise lasting over 60 s, with greater effects on open end point exercise bouts, such as time to exhaustion tasks. For exercise bouts lasting greater than four minutes, ATP demand is increasingly met via aerobic metabolic pathways. As such, it has been suggested that beta-alanine is not beneficial for exercise bouts lasting over 4 min.

: Beta-alanine and anaerobic performance

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Department of Sport and Exercise Science, University of Central Florida, Orlando, FL, USA. Human Performance Laboratory, Department of Exercise Science, University of Mary Hardin-Baylor, Belton, TX, USA. Health and Performance Enhancement Research Centre, Department of Sport Science, Nottingham Trent University, Nottingham, UK. Increnovo LLC, E Lafayette Pl, Milwaukee, WI, USA. The Center for Applied Health Sciences, Allen Rd, STE , Stow, OH, USA. Exercise and Sports Science, Nova Southeastern University, Davie, FL, USA. You can also search for this author in PubMed Google Scholar. Correspondence to Abbie E. ETT has no conflicts to disclose. AESR has received grants as Principal investigator to evaluate the efficacy of dietary supplements. JRS has received grants to examine the efficacy of BA. JRH has been funded by Natural Alternatives Inc. CDW has no conflicts to disclose. CS has no conflicts to disclose. RBK has received grants as Principal Investigator through institutions with which he has been affiliated to conduct exercise and nutrition related research, has served as a legal and scientific consultant, and currently serves as a scientific consultant for Nutrabolt Bryan, TX. RJ has no competing interests to disclose. LB has no conflicts to disclose. BC writes and is compensated for various media outlets on topics related to sports nutrition and fitness; has received funding for research related to dietary supplements; serves on an advisory board for a sports nutrition company and is compensated in product donations. DK has no conflicts to disclose. DK works for a contract research organization that does conduct clinical trials for pharmaceutical nutrition industries. TNZ has received research support from companies to study beta-alanine and has co-formulated products containing beta-alanine. JA has no conflicts to declare. All other coauthors reviewed, edited, and approved the draft, and the final manuscript. Open Access This article is licensed under a Creative Commons Attribution 4. Reprints and permissions. Trexler, E. et al. International society of sports nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr 12 , 30 Download citation. Received : 16 June Accepted : 17 June Published : 15 July Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all BMC articles Search. Download PDF. Download ePub. Review Open access Published: 15 July International society of sports nutrition position stand: Beta-Alanine Eric T. Trexler 1 , Abbie E. Smith-Ryan 1 , Jeffrey R. Stout 2 , Jay R. Hoffman 2 , Colin D. Wilborn 3 , Craig Sale 4 , Richard B. Kreider 5 , Ralf Jäger 6 , Conrad P. Earnest 5 , 7 , Laurent Bannock 8 , Bill Campbell 9 , Douglas Kalman 10 , Tim N. Abstract Position statement The International Society of Sports Nutrition ISSN provides an objective and critical review of the mechanisms and use of beta-alanine supplementation. Introduction Beta-alanine is a non-proteogenic amino acid that is produced endogenously in the liver. Mechanism of action Carnosine β-Alanyl-L-histidine is a naturally occurring dipeptide with numerous potential physiological functions and is formed by combining its constituent amino acids, L-histidine and beta-alanine, with the assistance of the enzyme carnosine synthetase. Beta-alanine works by enhancing muscle carnosine concentrations. Supplementation strategies The supplementation strategy for beta-alanine is important to maximize its effects. Beta-alanine safety Paraesthesia i. 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Spelnikov D, Harris RC A kinetic model of carnosine synthesis in human skeletal muscle. Amino Acids. In Press. Stegen S, Blancquaert L, Everaert I, Bex T, Taes Y, Calders P, Achten E, Derave W Meal and beta-alanine coingestion enhances muscle carnosine loading. Med Sci Sports Exerc — Stout JR, Graves BS, Smith AE, Hartman MJ, Cramer JT, Beck TW, Harris RC The effect of beta-alanine supplementation on neuromuscular fatigue in elderly 55—92 years : a double-blind randomized study. Townsend JR, Hoffman JR, Fragala MS, Oliveira LP, Jajtner AR, Fukuda DH, Stout JR A microbiopsy method for immunohistological and morphological analysis: a pilot study. Varanoske AN, Hoffman JR, Church DD, Coker NA, Baker KM, Dodd SJ, Oliveira LP, Dawson VL, Wang R, Fukuda DH, Stout JR a Beta-Alanine supplementation elevates intramuscular carnosine content and attenuates fatigue in men and women similarly but does not change muscle l -histidine content. Varanoske AN, Hoffman JR, Church DD, Wang R, Baker KM, Dodd SJ, Coker NA, Oliveira LP, Dawson VL, Fukuda DH, Stout JR b Influence of skeletal muscle carnosine content on fatigue during repeated resistance exercise in recreationally active women. Article PubMed PubMed Central Google Scholar. Vincent WJ, Weir JP Statistics in kinesiology. Human Kinetics, Champaign. Download references. The authors would like to thank Natural Alternatives International Carlsbad, CA, USA; Grant Number for providing support for this study. The funding source had no such involvement in collection, interpretation, or analysis of data, or of writing the report. Sport and Exercise Science, University of Central Florida, University Blvd, Orlando, FL, , USA. Alyssa N. Varanoske, Jay R. Hoffman, David D. Church, Nicholas A. Coker, Kayla M. Baker, Sarah J. Dodd, Ran Wang, David H. Department of Orthopedics and Rehabilitation Medicine, University of Chicago Medicine and Biological Sciences, Chicago, IL, USA. Department of Internal Medicine, University of Central Florida College of Medicine, Orlando, FL, USA. You can also search for this author in PubMed Google Scholar. ANV, JRH, DDC, RW, DHF and JRS conceived and designed the experiments; ANV, DDC, NAC, KMB, SJD, LPO, and VLD performed the experiments; ANV, JRH, and JRS analyzed the data; ANV. RCH and JRH wrote the paper. All authors approved the final version of the manuscript. Correspondence to Jay R. is a paid consultant to Natural Alternatives International. All other authors declare that they have no conflict of interest to report. All procedures performed involved human participants and were in accordance with the ethical standards of the institutional and with the Helsinki Declaration and its later amendments or comparable ethical standards. Open Access This article is distributed under the terms of the Creative Commons Attribution 4. Reprints and permissions. Varanoske, A. et al. Comparison of sustained-release and rapid-release β-alanine formulations on changes in skeletal muscle carnosine and histidine content and isometric performance following a muscle-damaging protocol. Amino Acids 51 , 49—60 Download citation. Received : 14 April Accepted : 27 June Published : 12 July Issue Date : 28 January Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Download PDF. Abstract β-alanine supplementation increases muscle carnosine content and improves anaerobic exercise performance by enhancing intracellular buffering capacity. Safety of beta-alanine supplementation in humans: a narrative review Article 21 February Effects of beta-alanine supplementation on muscle function during recovery from resistance exercise in young adults Article 09 January International society of sports nutrition position stand: Beta-Alanine Article Open access 15 July Use our pre-submission checklist Avoid common mistakes on your manuscript. Introduction Carnosine β-alanyl- l -histidine is an intramuscular dipeptide consisting of β-alanine and l -histidine Dunnett and Harris Methods Experimental design Each participant reported to the Human Performance Laboratory at the University of Central Florida on two occasions separated by a period of four weeks 28 days. Participants Thirty-seven physically active men and women were recruited for this study. Table 1 Characteristics of participants included in the final data analysis Full size table. Results Participants Recruitment of participants, screening, and progression through the study are presented in Fig. Full size image. Discussion Initial studies reporting significant increases in skeletal muscle carnosine from β-alanine supplementation used an RR formulation Harris et al. References Abe H Role of histidine-related compounds as intracellular proton buffering constituents in vertebrate muscle. Biochemistry — CAS PubMed Google Scholar Ahlborg B, Bergstrom J, Hultman E, Nordesjo LO, Ekelund LG, Harris RC, Guarnieri G Muscle metabolism during isometric exercise performed at constant force. J Appl Physiol Article CAS PubMed Google Scholar Bader M, Alenina N, Andrade-Navarro MA, Santos RA MAS and its related G protein-coupled receptors, Mrgprs. Equine Vet J Suppl — Article Google Scholar Hannah R, Stannard RL, Minshull C, Artioli GG, Harris RC, Sale C β-Alanine supplementation enhances human skeletal muscle relaxation speed but not force production capacity. J Nutr — Article CAS PubMed Google Scholar McCormack WP, Stout JR, Emerson NS, Scanlon TC, Warren AM, Wells AJ, Gonzalez AM, Mangine GT, Robinson EHt, Fragala MS, Hoffman JR Oral nutritional supplement fortified with beta-alanine improves physical working capacity in older adults: a randomized, placebo-controlled study. In Press Stegen S, Blancquaert L, Everaert I, Bex T, Taes Y, Calders P, Achten E, Derave W Meal and beta-alanine coingestion enhances muscle carnosine loading. Human Kinetics, Champaign Google Scholar Download references. Acknowledgement The authors would like to thank Natural Alternatives International Carlsbad, CA, USA; Grant Number for providing support for this study. Author information Authors and Affiliations Sport and Exercise Science, University of Central Florida, University Blvd, Orlando, FL, , USA Alyssa N. Stout Junipa Ltd, Newmarket, Suffolk, UK Roger C. Harris Department of Orthopedics and Rehabilitation Medicine, University of Chicago Medicine and Biological Sciences, Chicago, IL, USA Leonardo P. Oliveira Department of Internal Medicine, University of Central Florida College of Medicine, Orlando, FL, USA Virgil L. Dawson Authors Alyssa N. Varanoske View author publications. View author publications. Ethics declarations Conflict of interest RC. Ethical approval All procedures performed involved human participants and were in accordance with the ethical standards of the institutional and with the Helsinki Declaration and its later amendments or comparable ethical standards. Informed consent Informed consent was obtained from all individual participants included in the study. Additional information Handling Editor: W. Rights and permissions Open Access This article is distributed under the terms of the Creative Commons Attribution 4. About this article. Cite this article Varanoske, A. This potentially allows females to benefit from acute BA doses; however, effects of an acute BA dose on performance in females remain unknown. The purpose of this investigation was to evaluate how an acute dose of 1. Thirty-minutes after supplementation, participants performed three repeated Wingate cycling tests with 2 min of active rest after each. Bertuzzi RCM, Franchini E, Ugrinowitsch C, Kokubun E, Lima-Silva AE, Pires FO, et al. Predicting MAOD using only a supramaximal exhaustive test. Di Prampero PE, Ferretti G. The energetics of anaerobic muscle metabolism: a reappraisal of older and recent concepts. Respir Physiol. PubMed Google Scholar. Figueiredo P, Zamparo P, Sousa A, Vilas-Boas JP, Fernandes RJ. An energy balance of the m front crawl race. Seiler KS, Kjerland GØ. Lee MD, Wagenmakers EJ. Bayesian cognitive modeling: a practical course. In: Bayesian Cognitive Modeling: A Practical Course; Damasceno MV, Pasqua LA, Lima-Silva AE, Bertuzzi R. Energy system contribution in a maximal incremental test: correlations with pacing and overall performance in a km running trial. Braz J Med Biol Res. Effects of Twenty-eight days of beta-alanine and creatine monoydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. Hoffman JR, Ratamess N, Ross R, Kang J, Magrelli J, Neese K, et al. β-Alanine and the hormonal response to exercise. Rodriguez F, Mader A. Energy metabolism during and m crawl swimming: computer simulation based on free swimming measurement. Biomech Med Swim VIII. Stegen S, Blancquaert L, Everaert I, Bex T, Taes Y, Calders P, et al. Meal and beta-alanine coingestion enhances muscle carnosine loading. Download references. The authors thank the swimming team of the University of Ribeirão Preto UNAERP and the researchers in the aquatic activities laboratory belonging to the Study Group on Physiological Sciences and Exercise GECIFEX. Special thanks to São Paulo Research Foundation FAPESP for the constant support and funding of our research activities. University of São Paulo, Medicine University of Ribeirão Preto FMRP-USP , Ribeirão Preto, São Paulo, Brazil. University of São Paulo, School of Physical Education and sport of Ribeirão Preto EEFERP-USP , Ribeirão Preto, São Paulo, Brazil. Estácio University, Ribeirão Preto, São Paulo, Brazil. Department of Physical Education, State São Paulo University, UNESP , Rio Claro, São Paulo, Brazil. Department of Physical Education, Federal University of Pernambuco, UFPE , Recife, Pernambuco, Brazil. Department of Physical Education, State São Paulo University, UNESP , Bauru, São Paulo, Brazil. You can also search for this author in PubMed Google Scholar. The study was designed by MP, EZC and RBG; data were collected and analyzed by EZC, RBG, MSN, RAB and DRB; critical procedure support provided by ECF, AMZ and MP; data interpretation and manuscript preparation were undertaken by MSN, RAB, MP and DRB. The author s read and approved the final manuscript. Correspondence to Matheus Silva Norberto. All experiments were previously approved by the University Ethics Committee Process number: The authors declare that they have no competing interests or financial ties to disclose and have not received financial support from any companies or manufacturers. Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations. Open Access This article is licensed under a Creative Commons Attribution 4. The images or other third party material in this article are included in the article's Creative Commons licence, unless indicated otherwise in a credit line to the material. If material is not included in the article's Creative Commons licence and your intended use is not permitted by statutory regulation or exceeds the permitted use, you will need to obtain permission directly from the copyright holder. Reprints and permissions. Norberto, M. et al. Beta alanine supplementation effects on metabolic contribution and swimming performance. J Int Soc Sports Nutr 17 , 40 Download citation. Received : 02 March Accepted : 25 June Published : 25 July Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all BMC articles Search. Download PDF. Download ePub. Research article Open access Published: 25 July Beta alanine supplementation effects on metabolic contribution and swimming performance Matheus Silva Norberto ORCID: orcid. This article has been updated. Abstract Background Investigations of β-alanine supplementation shows effects on metabolic aerobic and anaerobic participation and performance on swimming by a possible blood acidosis buffering. Methods Thirteen competitive swimmers underwent a 6-week, double-blind placebo-controlled study, ingesting 4. Results No differences and effects were found between groups, indicating no supplementation effects. Key points of the paper Training period alters energy provision, neuromuscular and metabolic parameters Beta-alanine supplementation demonstrated no effects on energy provision to m freestyle swimming performance. Introduction Effort in m swimming is highly intense i. Protocol A 6-week double blind, placebo-controlled study design was conducted. Statistical analysis Statistical analyses were performed using JASP Amsterdam, Netherland software version 0. Results Three participants in β-alanine group reported paresthesia. Table 3 Difference in percentile of performance, energy provision, metabolic and neuromuscular parameters after the supplementation period and the respective bayesian analysis of effect Full size table. Table 4 Incidence of participants who exceeded the limit of the typical error indicating a change outside the normative standard for the parameter. The typical error is based on a database acquired in specific test-retest approaches for each of the parameters analyzed in the present study. The typical error is presented in the same unit as its respective parameter Full size table. Conclusion Although metabolic, neuromuscular and energy provision parameters changes, no effect from supplementation was found, evidencing that all the alterations found were the result of exposure to training. Availability of data and materials The datasets used and analyzed during the current study are available from the corresponding author on reasonable request. Change history 08 October An amendment to this paper has been published and can be accessed via the original article. References Campos EZ, Kalva-Filho CA, Gobbi RB, Barbieri RA, Almeida NP. PubMed PubMed Central Google Scholar Kalva Filho CA, Zagatto AM, Castanho Araújo MI, Pereira Santiago PR. Google Scholar Hobson RM, Saunders B, Ball G, Harris RC, Sale C. CAS PubMed PubMed Central Google Scholar Chung W, Shaw G, Anderson ME, Pyne DB, Saunders PU, Bishop DJ, et al. CAS PubMed PubMed Central Google Scholar de Andrade Kratz C, De Salles Painelli V, de Andrade Nemezio KM, Da Silva RP, Franchini E, Zagatto AM, et al. PubMed PubMed Central Google Scholar Mero AA, Hirvonen P, Saarela J, Hulmi JJ, Hoffman JR, Stout JR. PubMed PubMed Central Google Scholar Baguet A, Koppo K, Pottier A, Derave W. CAS PubMed Google Scholar Derave W, Ozdemir MS, Harris RC, Pottier A, Reyngoudt H, Koppo K, et al. CAS PubMed Google Scholar Hill CA, Harris RC, Kim HJ, Harris BD, Sale C, Boobis LH, et al. 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Top bar navigation	Inan expert Beta-alanine and anaerobic performance published a review regarding the use of beta-alanine in anaerobkc personnel [ 78 ]. Anc CAS PubMed Google Scholar Cramer JT. No use, distribution or reproduction is permitted which does not comply with these terms. De Salles Painelli et al. Effect of sodium bicarbonate and Beta-alanine on repeated sprints during intermittent exercise performed in hypoxia.
Introduction	Three participants in β-alanine group reported paresthesia. Multi-ingredient pre- and post-workout supplements have become increasingly popular, with formulations that include a number of purportedly ergogenic ingredients including creatine, caffeine, branched-chain amino acids, whey protein, nitric oxide precursors, and other isolated amino acids [ 91 — 98 ]. PubMed PubMed Central Google Scholar Mero AA, Hirvonen P, Saarela J, Hulmi JJ, Hoffman JR, Stout JR. PT was identified as the greatest torque achieved on the torque-time curve. De Salles Painelli et al. It has been hypothesized that the documented improvements in training volume and fatigue may translate to meaningful changes over prolonged interventions.
Get Free Weekly Training & Mobility Tips To Elevate your Fitness.	The authors reported no improvements in fatigue over the course of the sprints or power output. However, they did find that an acute dose of Beta Alanine and subsequent increases in carnosine levels, improved the subjects RPE scores. Although acute dosing did not improve Wingate performance, the authors noted that improvements in RPE can result in improved sprint performance since exercise will usually terminate when feelings of discomfort outweigh the potential rewards of continuing. In order to reap the potential benefits of Beta Alanine supplementation, a proper dosing strategy should be established so that athletes can effectively use the supplement. Unfortunately, The current evidence based literature lacks consistency when it comes to the amount of Beta-Alanine used per study. Some studies use doses as low as an acute dose of 1. Other researchers chose to increase the amount of Beta Alanine that was ingested in a step wise fashion over time. The only study that used a dosing amount based off of subjects body mass was done by Ducker et al, looking at the effects of Beta Alanine on meter run performance. The final dosing strategy used was an alternating regiment of high intake days and low intake days where subjects consumed either 4. The one similarity between all of the literature is that all subjects consumed their Beta-Alanine supplements with food. Although there are various ways of supplementing Beta-Alanine in the evidence based literature, there are themes that emerge in the studies that have shown ergogenic benefits. Not all of the literature on Beta-Alanine report a direct measure of Carnosine in the muscle tissues of subjects. There are situations where less Beta-Alanine is needed to achieve an expected ergogenic effect. Thus, they require less to achieve an ergogenic benefit. It was found that subjects who were considered trained, had a more pronounced Carnosine increase than subjects that were considered not trained. The majority of the evidence based literature does in fact support the supplementation of Beta-Alanine for the improvement of anaerobic sprint performance in athletes. After a 28 day supplementation period with 6. At posttest, the supplementation group had improvements in the last two 1km intervals and improved time to exhaustion on the supramaximal cycling test, demonstrating an improvement in sprint repeatability and distance covered respectively. Similarly, de Andrade et al, looked at the effects of Beta-Alanine on 23 highly trained Judo athletes. The subjects consumed 6. The Special Judo Fitness test includes an active participant and two non-active participants standing three meters apart. There was also an improvement in sprint performance with 6. Subjects completed tests including 1km, 4km and 10km time trials as well as a supramaximal cycling bout pre and post supplementation. At posttest, there was no difference between groups during the 1km and 10km time trials. In the supramaximal cycling test, total time to exhaustion was significantly improved in the supplemental group compared to the control group. Out of all the evidence based literature looking at the utility of Beta-Alanine to improve sprint performance in athletes, the ones that showed performance improvements displayed similar themes in the testing of subjects. These themes can help identify which type of athletes would benefit most from its use. Similarly, in the studies that found positive effects as a result of supplementation, blood lactate also rose during the exercise bouts as muscle pH fell. The literature on Beta-Alanine use for sprint performance that did not adhere to these guidelines showed that supplementation was largely ineffective. Brisola et al, looked the effects of Beta Alanine on specific water polo tests that included six sprints of 10 meters with a 17 second recovery period followed by a 30 minute distance swim followed by another set of six sprints. In between pre and post testing, subjects consumed 4. Lastly, Saunders et al, looked at Beta-Alanine supplementation on repeated sprints during intermittent exercise performed in hypoxia. Subjects consumed 6. Subjects performed five, six second sprints with a 24 second active recovery interval while attached to a harness to detect mean and peak power output. The three studies mentioned did not test the subjects in the conditions mentioned that would allow hydrogen ions and lactate to rise, while simultaneously dropping muscle pH. Thus, at the conclusion of the studies no beneficial results were found. Across all the literature that was considered for this review, there was a large overlap in the dosing strategies used for studies that did and did not find positive ergogenic effects. For example, Clause et al, and Smith et al, both used dosing strategies of 6. For example, Ducker et al, and Kern et al, both found performance improvements in subjects after supplementing with Beta Alanine. This is barring that at the least, the minimal effective dose is consumed and that there is sufficient time for Carnosine levels to rise such as over a loading period. Review of the current evidence on Beta-Alanine supplementation supports its use as a performance enhancer for anaerobic sprint performance. As well as secondarily dependent on the magnitude of central fatigue, decreasing calcium sensitivity and improvements in perceived effort. This review has described the mechanisms behind the anaerobic sprint performance improvements that can be expected with Beta-Alanine supplementation. It has identified the conditions in both clinical testing and sports where supplementation will be the most efficacious, as well as outlined supplementation protocols for athletes looking to reap the ergogenic benefits of Beta-Alanine supplementation. However, a potential obstacle in supplementation is remembering to consume the supplement consistently. Every study that was considered in this review, with the exception of the one by Glenn et al, broke up the daily dose into various micro doses to minimize paresthesia and prevent bias. This may make it challenging for athletes to consistently meet the required doses each day. Thus, future research should be conducted to see if taking Beta-Alanine less frequently, such as once per day, is more or equally as effective for its uptake and increasing Carnosine levels. Practically, athletes may be more likely to be more compliant with a supplementation protocol when they have to remember to consume it less often, especially, for athletes with demanding time schedules. Additive Benefits of β-Alanine Supplementation and Sprint-Interval Training. Med Sci Sports Exerc. The effect of β-alanine supplementation on cycling time trials of different length. Eur J Sport Sci. Beta-Alanine Supplementation Improves Throwing Velocities in Repeated Sprint Ability and m Swimming Performance in Young Water Polo Players. Pediatr Exerc Sci. β-alanine supplementation improves YoYo intermittent recovery test performance. J Int Soc Sports Nutr. Published Aug Essentials of Strength Training and Conditioning. Human Kinetics. Exercise Physiology: Theory and Application to Fitness and Performance. Mcgraw-Hill Education. In comparison, the placebo group's mean power output was an average of Fatigue index for the placebo group saw only slight improvements totaling a 2. Advanced Search. Home About FAQ My Account Accessibility Statement. Privacy Copyright. Skip to main content Home About FAQ My Account. Authors B McGonigle J Arnold M Lockard. Abstract B. McGonigle, J. Arnold, M. Lockard Willamette University, Salem, OR Increasing total power and decreasing overall fatigue in anaerobic performance are sought-after physical abilities among various athletic and fitness disciplines. This document is currently not available here. DOWNLOADS Since February 01, Follow Journal Home Editorial Board Policies Submit Abstract Most Popular Papers Receive Custom Email Notices or RSS.

Beta-alanine and anaerobic performance -

Hipkiss, A. Aging, proteotoxicity, mitochondria, glycation, NAD and carnosine: possible inter-relationships and resolution of the oxygen paradox. Aging Neurosci. Hobson, R. Effects of beta-alanine supplementation on exercise performance: a meta-analysis.

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Keywords : sport nutrition, endurance training, performance, supplementation, running exercise. Citation: Santana JO, de Freitas MC, dos Santos DM, Rossi FE, Lira FS, Rosa-Neto JC and Caperuto EC Beta-Alanine Supplementation Improved km Running Time Trial in Physically Active Adults.

Received: 05 February ; Accepted: 23 July ; Published: 08 August Copyright © Santana, de Freitas, dos Santos, Rossi, Lira, Rosa-Neto and Caperuto. This is an open-access article distributed under the terms of the Creative Commons Attribution License CC BY.

The use, distribution or reproduction in other forums is permitted, provided the original author s and the copyright owner s are credited and that the original publication in this journal is cited, in accordance with accepted academic practice.

No use, distribution or reproduction is permitted which does not comply with these terms. Caperuto, ericocaperuto gmail. Disclaimer: All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers.

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ORIGINAL RESEARCH article Front. Beta-Alanine Supplementation Improved km Running Time Trial in Physically Active Adults. Jeferson O. Santana 1 Marcelo C.

de Freitas 2 Diana M. dos Santos 1 Fabrício E. Rossi 3 Fabio S. Lira 4 José C. Rosa-Neto 5 Erico C. Introduction Beta-alanine β-alanine is a non-proteinogenic amino acid that combined with histidine can result in a dipeptide called carnosine, formed through an ATP-dependent reaction inside skeletal muscle mass Tiedje et al.

Materials and Methods Experimental Approach to the Problem This study used a randomized, double-blind, crossover design Figure 1. This is barring that at the least, the minimal effective dose is consumed and that there is sufficient time for Carnosine levels to rise such as over a loading period.

Review of the current evidence on Beta-Alanine supplementation supports its use as a performance enhancer for anaerobic sprint performance. As well as secondarily dependent on the magnitude of central fatigue, decreasing calcium sensitivity and improvements in perceived effort.

This review has described the mechanisms behind the anaerobic sprint performance improvements that can be expected with Beta-Alanine supplementation.

It has identified the conditions in both clinical testing and sports where supplementation will be the most efficacious, as well as outlined supplementation protocols for athletes looking to reap the ergogenic benefits of Beta-Alanine supplementation.

However, a potential obstacle in supplementation is remembering to consume the supplement consistently. Every study that was considered in this review, with the exception of the one by Glenn et al, broke up the daily dose into various micro doses to minimize paresthesia and prevent bias.

This may make it challenging for athletes to consistently meet the required doses each day. Thus, future research should be conducted to see if taking Beta-Alanine less frequently, such as once per day, is more or equally as effective for its uptake and increasing Carnosine levels.

Practically, athletes may be more likely to be more compliant with a supplementation protocol when they have to remember to consume it less often, especially, for athletes with demanding time schedules.

Additive Benefits of β-Alanine Supplementation and Sprint-Interval Training. Med Sci Sports Exerc. The effect of β-alanine supplementation on cycling time trials of different length.

Eur J Sport Sci. Beta-Alanine Supplementation Improves Throwing Velocities in Repeated Sprint Ability and m Swimming Performance in Young Water Polo Players. Pediatr Exerc Sci. β-alanine supplementation improves YoYo intermittent recovery test performance. J Int Soc Sports Nutr.

Published Aug Essentials of Strength Training and Conditioning. Human Kinetics. Exercise Physiology: Theory and Application to Fitness and Performance. Mcgraw-Hill Education. Effects of Acute Beta-Alanine Supplementation on Anaerobic Performance in Trained Female Cyclists. J Nutr Sci Vitaminol Tokyo.

Effect of β-alanine supplementation during high-intensity interval training on repeated sprint ability performance and neuromuscular fatigue.

J Appl Physiol The effect of two β-alanine dosing strategies on minute rowing performance: a randomized, controlled trial. Published Dec β-Alanine dose for maintaining moderately elevated muscle carnosine levels.

Beta-alanine supplementation enhances judo-related performance in highly-trained athletes. J Sci Med Sport. Effects of Four Weeks of β-Alanine Supplementation on Repeated Sprint Ability in Water Polo Players. PLoS One.

Published Dec 8. Muscle carnosine loading by beta-alanine supplementation is more pronounced in trained vs. untrained muscles. Effect of sodium bicarbonate and Beta-alanine on repeated sprints during intermittent exercise performed in hypoxia.

Int J Sport Nutr Exerc Metab. Effect of beta-alanine supplementation on m running performance. Six weeks of β-alanine supplementation did not enhance repeated-sprint ability or technical performances in young elite basketball players.

The physical working capacity at fatigue threshold PWC FT indicates the highest cycling power output that results in a non-significant increase in vastus lateralis muscle activation.

This measurement is a validated and reliable method of determining the power output at which the onset of neuromuscular fatigue occurs [ 71 ], and has been used to determine the effects of beta-alanine supplementation on neuromuscular fatigue.

In , Stout et al. Similar results were reported in female participants the following year During 6 weeks of high-intensity interval training, Smith et al. Despite marked improvements, the relative effect calculated was below , as the group consuming a placebo improved by Using slightly different methodology to quantify neuromuscular fatigue, Smith-Ryan et al.

The effects of beta-alanine on neuromuscular fatigue appear to be more pronounced in longer studies utilizing older subjects. Collectively, the evidence suggests that beta-alanine supplementation attenuates neuromuscular fatigue, particularly in older subjects.

Improvements in fatigue threshold may be augmented with concurrent participation in high-intensity interval training. Studies investigating the effects of beta-alanine on strength outcomes have reported mixed findings.

While short-term 30 days studies by Hoffman et al. In a similar length study 4 weeks , Derave et al. In contrast, Sale et al. It has been hypothesized that the documented improvements in training volume and fatigue may translate to meaningful changes over prolonged interventions.

Despite improvements from baseline testing, Kern and Robinson [ 66 ] did not show eight weeks of beta-alanine supplementation to significantly improve flexed arm hang performance in wrestlers or football players compared to placebo. In a week intervention, Kendrick et al.

Finally, Hoffman et al. Collectively, the evidence suggests that beta-alanine may improve indices of training volume and fatigue for resistance exercise, but more long-term studies are needed to clarify potential effects on strength and body composition compared to placebo.

Beta-alanine appears to increase training volume, however, current research does not indicate an additive benefit on strength gains during resistance training. The training and duties of military personnel and other tactical athletes often consist of prolonged and rigorous exercise, resulting in reductions in physical and cognitive performance [ 77 ].

Beta-alanine supplementation may be advantageous in this population, potentially attenuating fatigue, enhancing neuromuscular performance, and reducing oxidative stress.

In , an expert panel published a review regarding the use of beta-alanine in military personnel [ 78 ]. The panel concluded that there was insufficient evidence to recommend the use of beta-alanine by military personnel [ 78 ]. More recently, the use of beta-alanine in tactical personnel was directly investigated by Hoffman et al.

Soldiers involved in military training supplemented with either beta-alanine or placebo for 28 days, with researchers testing a number of outcomes pertaining to physical and cognitive performance.

While cognitive performance was not affected, beta-alanine resulted in moderate improvements in peak power, marksmanship, and target engagement speed, compared to placebo [ 77 ].

A subsequent study by Hoffman et al. Recently, it was reported that beta-alanine had no significant effect on brain carnosine or cognitive function in non-tactical athletes [ 80 ].

While evidence in this population is scarce, it would appear that beta-alanine supplementation yields promising results for tasks relevant to tactical personnel. More research is needed to determine which tasks are consistently improved with supplementation.

The combined effects of beta-alanine with other ergogenic aids, such as sodium bicarbonate, creatine, and multi-ingredient pre-workout formulas, have gained popularity. Due to the potential positive effects of beta-alanine during high-intensity exercise, it has been hypothesized that combining it with other ergogenic aids may further augment performance and proton buffering.

Sodium bicarbonate SB supplementation has been shown to acutely increase bicarbonate levels, blood pH, and high-intensity exercise performance [ 81 ], prompting interest in combined supplementation with beta-alanine.

Sale et al. Tobias et al. Despite non-significant differences between groups, authors of other studies have calculated the probability of an additive effect with combined beta-alanine and SB supplementation. In a 2,m rowing time trial, Hobson et al. In swimmers, de Salles Painelli et al.

In contrast to these studies, other findings do not suggest a synergistic effect between beta-alanine and SB. In a series of two repeated m sprints in swimmers, Mero et al.

Ducker et al. Results demonstrated that SB supplementation improved performance more than placebo, beta-alanine, or a combination of beta-alanine and SB. Saunders et al. Results indicated that neither beta-alanine, SB, nor beta-alanine plus SB improved performance on the sprint test.

Bellinger et al. It is also important to note that the protocols employed by Ducker et al. Collectively, the body of literature suggests a modest additive effect when adding SB to beta-alanine supplementation in exercise bouts in which metabolic acidosis may be performance-limiting.

While this additive benefit is not typically revealed with traditional statistical analyses, studies using magnitude-based inferences have suggested that a modest additive effect is likely to exist [ 62 , 65 , 68 ].

The studies reviewed have used supplement dosages ranging from 4. However, the only study to indicate a statistically significant synergistic effect of beta-alanine and SB [ 82 ] employed a unique dosing protocol for SB, providing daily doses of 0.

Individual responses to SB supplementation may vary, likely due to side effects including headache and gastrointestinal discomfort [ 68 , 85 , 87 ]. In terms of practical application, those wishing to combine beta-alanine and SB supplementation must carefully evaluate the dosage and timing with which SB is consumed and weigh the modest additive benefit against the risk of potentially ergolytic side effects.

Given the proton-buffering capacity of muscle carnosine [ 51 ], beta-alanine is most commonly purported to improve performance in exercise of high enough intensity to induce intramuscular acidosis. Creatine supplementation has been consistently shown to improve high-intensity exercise performance, primarily by increasing phosphorylcreatine and adenosine triphosphate ATP availability [ 88 ].

The first study investigating co-ingestion of these ingredients was reported in a published abstract by Harris et al. Similarly, Hoffman et al. Notably, these studies did not include a treatment arm ingesting beta-alanine alone. Zoeller et al. Stout et al.

Kresta et al. The creatine group trended toward an increase in VO 2 max, while the beta-alanine group trended toward an improvement in rate of fatigue on a series of two Wingate tests.

However, no significant effects on performance were noted for any treatment arm, and results did not suggest a synergistic effect between creatine and beta-alanine.

Two studies have shown additive ergogenic effects when beta-alanine is combined with creatine supplementation [ 76 , 89 ], but did not include a treatment group ingesting beta-alanine only.

Other studies including a beta-alanine treatment arm have not demonstrated a synergistic effect between beta-alanine and creatine [ 71 , 90 ]. Despite promising findings from initial studies [ 76 , 89 ], more research is needed to evaluate potential synergy between creatine and beta-alanine supplementation.

Multi-ingredient pre- and post-workout supplements have become increasingly popular, with formulations that include a number of purportedly ergogenic ingredients including creatine, caffeine, branched-chain amino acids, whey protein, nitric oxide precursors, and other isolated amino acids [ 91 — 98 ].

Such supplements are typically consumed once per day prior to training, with beta-alanine doses generally ranging from 2 to 4 g single boluses. When ingested acutely before exercise, previous studies have shown these multi-ingredient supplements to improve muscular endurance [ 92 , 98 ], running time to exhaustion [ 91 ], and power output [ 98 ].

Some studies have documented improvements in subjective feelings of energy and focus [ 91 , 92 ], while Gonzalez et al. When taken chronically for a period of 4 to 8 weeks, multi-ingredient pre-workout supplements have been shown to increase measures of strength [ 93 , 94 , 97 ], power output [ 96 ], and lean mass [ 93 — 95 ].

In contrast, Outlaw et al. These discrepant findings may be attributed to the short duration of supplementation 8 days , or the substantial improvements in lean mass, strength, and peak power output displayed by the placebo group.

Overall, the body of literature suggests that acute and chronic ingestion of multi-ingredient pre-workout supplements can contribute to improvements in performance and body composition. It is difficult to attribute these ergogenic effects directly to beta-alanine, as multi-ingredient supplements include a wide range of ergogenic ingredients that may improve performance independently e.

It typically takes a number of weeks at least 2 weeks for beta-alanine supplementation to yield meaningful increases in muscle carnosine content [ 3 , 19 ]. As such, it is unlikely that beta-alanine is the primary ingredient improving performance outcomes in studies utilizing acute, one-time supplementation.

In studies extending over 4 to 8 weeks, the likelihood of beta-alanine contributing to improvements in performance and indirect effects on body composition is greater.

While it is difficult to determine the relative contributions of individual ingredients, research has demonstrated that multi-ingredient pre-workout supplements containing 2 to 4 g of beta-alanine are safe and efficacious when taken acutely, or chronically for up to 8 weeks.

Co-ingestion of beta-alanine with sodium bicarbonate or creatine have modest additive ergogenic benefits; ingestion of beta-alanine as part of a multi-ingredient pre-workout product may be effective, if the supplementation period is sufficient to increase carnosine levels and the product is taken for at least 4 weeks.

Decades of literature support a potential for carnosine to influence some mechanisms related to health including antioxidant properties, anti-aging, immune enhancing, and neurotransmitter actions. However, the majority of these health benefits have been explored in vitro and in animal models. Carnosine is widely considered an important anti-glycating agent that serves to prevent reactions that threaten to impact the structure and function of proteins in the body.

Advanced glycation end products are associated with the aging process and diabetic complications, but carnosine is thought to reduce the formation of these end products [ , ]. Carnosine is also known to be an antioxidant that is capable of preventing the accumulation of oxidized products derived from lipid components of biological membranes [ , ].

The antioxidant mechanism of carnosine has been postulated to be due to metal chelation or free radical scavenging [ ]. The combination of histidine-containing compounds, such as carnosine, at near physiological concentrations, have resulted in synergistic antioxidant activity [ 37 ].

Minimal data in humans exists regarding the potential antioxidant effect of increasing muscle carnosine vis-a-vis beta-alanine. Initial research suggests that beta-alanine may effectively reduce lipid peroxidation and mitigate accumulation of free radicals when combined with aerobic exercise in men and women [ , ].

Future research evaluating potential anti-aging effects and the impact of potential antioxidant properties in humans would be important to explore, especially due to the positive effects beta-alanine has shown in older populations [ 24 , 73 ].

Interestingly, humans also have carnosine within the brain, eye, and heart tissue [ 37 , ]. Therefore some initial data has explored the neuronal effects of carnosine [ 80 , ], as well as potential effects on cardiac tissue and heart rate [ 60 ].

Future research exploring the effects of beta-alanine to induce changes in carnosine concentrations in these tissues would be beneficial, as well as explorations of potential physiological effects in humans. An additional potential function of carnosine has been linked to improvements in calcium sensitivity in muscle fibers [ , ].

As a result of improved calcium sensitivity, there may be a direct impact on muscular performance. This mechanism has not yet been fully explored in humans.

One recent paper by Hannah et al. Future studies should further explore this mechanism. Lastly, there is a need for long-term safety data on beta-alanine supplementation as well as more information on potential benefits in special populations such as elderly and tactical athletes.

Four weeks of beta-alanine supplementation 4—6 g daily significantly augments muscle carnosine concentrations, thereby acting as an intracellular pH buffer. Beta-alanine supplementation currently appears to be safe in healthy populations at recommended doses.

The only reported side effect is paraesthesia i. Beta-alanine attenuates neuromuscular fatigue, particularly in older subjects, and preliminary evidence indicates that beta-alanine may improve tactical performance.

Combining beta-alanine with other single or multi-ingredient supplements may be advantageous when the dose of beta-alanine is sufficient i. More research is needed to determine the effects of beta-alanine on strength, endurance performance beyond 25 min in duration, and other health-related benefits associated with carnosine.

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Continuous meal pattern purpose Beta-alanlne this Carbohydrates in Infant Nutrition perfkrmance to investigate the effects of petformance supplementation on a Beta-alanine and anaerobic performance km running Betz-alanine trial and lactate concentration in physically active adults. Time to xnaerobic a km running time Angiogenesis and hypertensive retinopathy and lactate concentration Carbohydrates in Infant Nutrition the test were assessed at baseline and post 23 days. The running training program was performed three times per week on non-consecutive days day 1: running 7 km; day 2: six sprints of m at maximum speed with 2 min of recovery; day 3: running 12 km. When analyzing the delta Time post minus Time at baseline value there was a statistically significant difference between the β-alanine vs placebo group In conclusion, β-alanine supplementation improved the km running time trial and reduced lactate concentration in physically active adults. Beta-alanine β-alanine is a non-proteinogenic amino acid that combined with histidine can result in a dipeptide called carnosine, formed through an ATP-dependent reaction inside skeletal muscle mass Tiedje et al.