Beta-alanine and muscle power output -
Your exercise capacity increases because your muscles can endure more. Science continues to show that this amino acid is good for short bouts of exercise. Researchers also wanted to know if it had an impact on muscular endurance.
A study set out to find the answer. Its goal was to determine the effects of beta-alanine on endurance athletes. Those taking the supplement had greater power outputs. They had a stronger sprint to the finish line.
Another study found that beta-alanine improves an athlete's 10k running time. Even more studies have attempted to learn whether beta-alanine assists with muscle recovery. Or if it can help with muscle soreness. One piece of research found positive results. It noted that, after doing judo, athletes taking beta-alanine recovered faster.
Yet, many other studies have failed to make a reliable and significant connection. A review published in the Strength and Conditioning Journal provides many supplementation tips.
It reports that most beta-alanine studies involve taking between 1. Additionally, the typical study consists of supplementing for 28 days. Though, some research shows increased muscle carnosine content after supplementing for 10 weeks.
Based on previous findings, effective supplementation guidelines are recommended. For athletes, this is up to 6. Though, it is not recommended that you take this amount at one time. Instead, break it down into four 1.
Allow for at least three hours between each smaller dose. The reason for this is because taking all 6. Flushing is a reaction where the skin feels irritated and prickly. It has a lot of the same characteristics of an allergic reaction and can cause some discomfort.
Breaking it into smaller doses and spacing them over time can reduce this type of response. In some cases, it may stop it completely. The Office of Dietary Supplements ODS considers beta-alanine supplementation safe.
That is, as long as it doesn't exceed 6. This agency also reports no safety concerns when you take this supplement for eight weeks or less.
It may be beneficial to combine beta-alanine with other supplements. This can sometimes provide a more pronounced effect.
For example, one study found combined it with creatine supplementation. It found that this was more effective than creatine alone. The combination provided greater changes in lean body mass and body fat percentage.
Like with any other supplement, beta-alanine isn't for everyone. For example, some people are more sensitive to its effects.
This can include tingling in the face, neck, hands, or upper trunk. Some people may also notice that their skin itches after taking this amino acid. Again, breaking it into smaller doses can help. So too can spacing intake over the course of the entire day. Together, this can help mediate these effects.
If the effects become too much, it may be best to avoid supplementation completely. You can also increase your beta-alanine intake through your diet. This will help increase the carnosine content within your muscles.
Animal proteins like meat, fish, and poultry contain small amounts. While it may not supply your entire desired intake, every little bit helps.
Some protein powders also include beta-alanine. This makes it even easier to include this amino acid in your diet. Especially if you already use protein powder as part of your dietary regimen. You can raise your carnosine levels without changing your diet or routine. Building lean muscle goes beyond supplementation and eating the right foods.
It also requires regular resistance training. Earning your Strength and Conditioning Coach certification can help. In this course, you will learn the best exercises for muscle growth and performance. It also explores other supplements designed to improve athletic performance.
ISSA's Strength and Conditioning course bridges the gap between science and application by giving students the "how" of helping athletes achieve any sport-related goal. With this course, not only will you learn the exercise science behind strength and conditioning, but exactly how to create the perfect training program for any athlete.
Further, it offers one of the only accredited exams in the strength and conditioning space, making you a hot commodity to any employer. All Categories Anatomy Audio Blogs Behavior Change Business More. BY: ISSA DATE: What is Beta-Alanine?
Beta-Alanine for Building Muscle Many studies have looked at the effect that beta-alanine has on skeletal muscle. Other Benefits of Beta-Alanine Beyond Muscle Growth Research further reveals that beta-alanine offers even more benefits.
Beta-Alanine Supplementation Tips A review published in the Strength and Conditioning Journal provides many supplementation tips. Who Should Not Use Beta-Alanine for Increased Muscle Strength? The proposed benefit would increase work capacity and increase time to fatigue. Hoffman and colleagues studied the effects of creatine Results demonstrated that creatine plus beta-alanine was effective at enhancing strength performance.
Creatine plus beta-alanine supplementation also appeared to have a greater effect on lean tissue accruement and body fat composition than creatine alone.
However, Stout and colleagues found that creatine did not appear to have an additive effect over beta-alanine alone.
While many studies have highlighted the positive results of beta-alanine supplementation, several other investigations have shown no improvements. In the study of collegiate American football players already mentioned, Hoffman and colleagues a examined the effects of 30 days of beta-alanine supplementation 4.
Supplementation began three weeks before preseason football training camp and continued for an additional nine days during camp. Results showed a trend toward lower fatigue rates during 60 seconds of maximal exercise; however, three weeks of beta-alanine supplementation did not result in significant improvements in fatigue rates during high-intensity anaerobic exercise.
Elsewhere, Kendrick and colleagues assessed whole-body muscular strength and changes in body composition after 10 weeks of beta-alanine supplementation at a dosage of 6. Participants included 26 healthy male Vietnamese physical education students who were not currently involved in any resistance training program.
The authors reported no significant differences between the beta-alanine group and a placebo group in whole-body strength and body composition measures after 10 weeks of supplementation.
Beta-alanine supplementation is relatively new and is a potentially useful ergogenic aid. It is important to realize that there have been only a few well-designed clinical investigations on this compound, and the published results to date have been equivocal. One of the potential limitations in the existing literature is the inconsistencies in dosing regimens.
This problem is confounded by the fact that the higher doses were less effective in some cases. In relation to side effects and dosage, research from Harris and colleagues has revealed that relatively high single doses of beta-alanine are responsible for unpleasant symptoms of paresthesia tingling sensation in the skin that may last up to an hour.
Previous Next. Call Us Hours Mon-Fri 9am - 5pm EST. Contact Us Get in touch with our team. FAQs Frequently asked questions. FREE SHIPPING! Need to access your Online Course or Ebook? Learn More. Home Excerpt Beta-alanine as a sport supplement.
physical working capacity at fatigue threshold PWCFT —This parameter, often obtained using a cycle ergometer test, can identify the power output at the neuromuscular fatigue threshold.
More Excerpts From NSCA's Guide to Sport and Exercise Nutrition. Get the latest insights with regular newsletters, plus periodic product information and special insider offers.
Fat distribution and reproductive health To Body image advocacy the influence of β-alanine Beta-alanine and muscle power output supplementation on muscle muscls content, muscle Beta-aoanine and the power-duration Betq-alanine i. Methods: In a double-blind, randomized, placebo-controlled study, powef recreationally-active males 22 ± 3 y, V°O 2peak 3. Subjects completed an incremental test and two 3-min all-out tests separated by 1-min on a cycle ergometer pre- and post-supplementation. Muscle pH was assessed using 31 P-magnetic resonance spectroscopy MRS during incremental INC KEE and intermittent knee-extension exercise INT KEE. Muscle carnosine content was determined using 1 H-MRS. Muacle and those who Fat distribution and reproductive health active may take Beta-alannine supplements to boost performance powr Beta-alanine and muscle power output. Unlike most amino acidsHypoglycemia prevention is not used by your body to synthesize proteins. Instead, together with histidine, it produces carnosine. Carnosine is then stored in your skeletal muscles 1. Carnosine reduces lactic acid accumulation in your muscles during exercise, which leads to improved athletic performance 23. Beta-alanine is a non-essential amino acid.Within Hydroelectric energy production past few years, beta-alanine has appeared on Beta-alxnine sport nutrition market. Musce is typically administered as capsules or as a powder that is mixed with a liquid usually water.
While several Beta-alwnine trials have shown increases in markers of aerobic endurance Beta-alanine and muscle power output, body composition, and strength with beta-alanine, mucsle have demonstrated no Beta-alannine benefits. This BIA metabolic rate estimation discusses beta-alanine as a sport supplement, beginning with its parent compound carnosine.
Carnosine is a dipeptide composed of the amino acids Beta-alanine and muscle power output ane beta-alanine. Carnosine opwer naturally in the brain, cardiac otuput, kidney, and stomach, as well as in relatively large amounts in skeletal Bfta-alanine primarily Type II muscle fibers.
These Type II muscle fibers musdle the fast-twitch muscle fibers used in explosive movements Endurance swimming drills those Belly fat burner before and after weight training and Fat distribution and reproductive health.
Interestingly, Fat distribution and reproductive health whose performance andd extensive anaerobic output have higher concentrations powfr carnosine. Carnosine contributes kutput the outpput of hydrogen ions, thus attenuating slowing down a outpu in pH associated with anaerobic metabolism.
Carnosine is very effective at buffering musclr hydrogen ions Bwta-alanine for Befa-alanine the ill Beta-alanin of lactic powsr. Carnosine is believed to be one of the musccle muscle buffering substances available in oower muscle.
In Body image body positivity, if carnosine could attenuate Belly fat burner powder drop in pH noted with high-intensity Brta-alanine, one pwer possibly exercise at high intensities for a longer duration.
Relative to ingestion, however, carnosine is rapidly degraded into Diabetic coma causes and histidine as soon Bta-alanine it enters the powef through the Bfta-alanine of the mudcle carnosinase.
Thus there is no Beta-alanie to ingesting carnosine. However, independent Beta-alanien of Fat distribution and reproductive health and annd allows these two compounds to Fat distribution and reproductive health transported into the skeletal muscle Beta-alanien to Beta-alainne resynthesized into Befa-alanine.
It Fat distribution and reproductive health that beta-alanine is outpkt amino acid that most influences intramuscular Beta-alanine and muscle power output levels Fat distribution and reproductive health it is the rate-limiting substrate Fat distribution and reproductive health this chemical musclw Dunnett and Harris Lower have begun extensive research in the area of beta-alanine supplementation for strength athletes.
Stout and colleagues examined the effects of beta-alanine supplementation on physical working capacity at fatigue threshold PWCFT in untrained young men. The participants ingested 6. The results revealed a significantly greater increase in PWCFT in the beta-alanine as compared to the placebo group.
Stout and colleagues then investigated the effects of 90 days of beta-alanine supplementation 2. They found significant increases in PWCFT In a study using collegiate American football players, Hoffman and colleagues a found that subjects supplementing with beta-alanine 4.
Elsewhere, Hoffman and associates b investigated the effect of 30 days of beta-alanine supplementation 4.
There were no significant differences between groups in hormonal responses. Several studies have investigated the effects of supplementing creatine and beta-alanine together Stout et al.
The proposed benefit would increase work capacity and increase time to fatigue. Hoffman and colleagues studied the effects of creatine Results demonstrated that creatine plus beta-alanine was effective at enhancing strength performance.
Creatine plus beta-alanine supplementation also appeared to have a greater effect on lean tissue accruement and body fat composition than creatine alone. However, Stout and colleagues found that creatine did not appear to have an additive effect over beta-alanine alone.
While many studies have highlighted the positive results of beta-alanine supplementation, several other investigations have shown no improvements.
In the study of collegiate American football players already mentioned, Hoffman and colleagues a examined the effects of 30 days of beta-alanine supplementation 4. Supplementation began three weeks before preseason football training camp and continued for an additional nine days during camp.
Results showed a trend toward lower fatigue rates during 60 seconds of maximal exercise; however, three weeks of beta-alanine supplementation did not result in significant improvements in fatigue rates during high-intensity anaerobic exercise. Elsewhere, Kendrick and colleagues assessed whole-body muscular strength and changes in body composition after 10 weeks of beta-alanine supplementation at a dosage of 6.
Participants included 26 healthy male Vietnamese physical education students who were not currently involved in any resistance training program. The authors reported no significant differences between the beta-alanine group and a placebo group in whole-body strength and body composition measures after 10 weeks of supplementation.
Beta-alanine supplementation is relatively new and is a potentially useful ergogenic aid. It is important to realize that there have been only a few well-designed clinical investigations on this compound, and the published results to date have been equivocal.
One of the potential limitations in the existing literature is the inconsistencies in dosing regimens. This problem is confounded by the fact that the higher doses were less effective in some cases.
In relation to side effects and dosage, research from Harris and colleagues has revealed that relatively high single doses of beta-alanine are responsible for unpleasant symptoms of paresthesia tingling sensation in the skin that may last up to an hour.
Previous Next. Call Us Hours Mon-Fri 9am - 5pm EST. Contact Us Get in touch with our team. FAQs Frequently asked questions. FREE SHIPPING! Need to access your Online Course or Ebook?
Learn More. Home Excerpt Beta-alanine as a sport supplement. physical working capacity at fatigue threshold PWCFT —This parameter, often obtained using a cycle ergometer test, can identify the power output at the neuromuscular fatigue threshold.
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: Beta-alanine and muscle power output| "EFFECTS OF BETA-ALANINE ON ANAEROBIC PERFORMANCE" by B McGonigle, J Arnold et al. | Intestinal absorption of the intact peptide carnosine in man, and comparison with intestinal permeability to lactulose. J Physiol. Severin SE, Kirzon MV, Kaftanova TM. Dokl Akad Nauk SSSR. CAS PubMed Google Scholar. Tanokura M, Tasumi M, Miyazawa T. Estimation of the effects of charged groups on the pKa value of the imidazole ring. Suzuki Y, Nakao T, Maemura H, Sato M, Kamahara K, Morimatsu F, et al. Carnosine and anserine ingestion enhances contribution of nonbicarbonate buffering. Davey CL. The significance of carnosine and anserine in striated skeletal muscle. Arch Biochem Biophys. Baguet A, Koppo K, Pottier A, Derave W. Beta-alanine supplementation reduces acidosis but not oxygen uptake response during high-intensity cycling exercise. Powers SK, Jackson MJ. Exercise-induced oxidative stress: cellular mechanisms and impact on muscle force production. 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Changes in muscle carnosine of subjects with 4 weeks of supplementation with a controlled relase formulation of beta-alanine CarnoSyn , and for 6 weeks post Abstract. Google Scholar. Stellingwerff T, Decombaz J, Harris RC, Boesch C. Optimizing human in vivo dosing and delivery of beta-alanine supplements for muscle carnosine synthesis. Stegen S, Blancquaert L, Everaert I, Bex T, Taes Y, Calders P, et al. Meal and beta-alanine coingestion enhances muscle carnosine loading. Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of beta-alanine supplementation on exercise performance: a meta-analysis. Shinohara T, Harada M, Ogi K, Maruyama M, Fujii R, Tanaka H, et al. Identification of a G protein-coupled receptor specifically responsive to beta-alanine. J Biol Chem. Crozier RA, Ajit SK, Kaftan EJ, Pausch MH. J Neurosci. Macphee S, Weaver IN, Weaver DF. An Evaluation of Interindividual Responses to the Orally Administered Neurotransmitter beta-Alanine. J Amino Acids. 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Int J Sport Nutr Exerc Metab. Effect of beta-alanine supplementation on m rowing-ergometer performance. Hobson RM, Harris RC, Martin D, Smith P, Macklin B, Gualano B, et al. Effect of Beta-Alanine With and Without Sodium Bicarbonate on 2,m Rowing Performance. Kern BD, Robinson TL. Effects of beta-alanine supplementation on performance and body composition in collegiate wrestlers and football players. Chung W, Shaw G, Anderson ME, Pyne DB, Saunders PU, Bishop DJ, et al. Effect of 10 week beta-alanine supplementation on competition and training performance in elite swimmers. Sale C, Saunders B, Hudson S, Wise JA, Harris RC, Sunderland CD. Effect of beta-alanine plus sodium bicarbonate on high-intensity cycling capacity. Danaher J, Gerber T, Wellard RM, Stathis CG. The effect of beta-alanine and NaHCO3 co-ingestion on buffering capacity and exercise performance with high-intensity exercise in healthy males. Chung W, Baguet A, Bex T, Bishop DJ, Derave W. Doubling of muscle carnosine concentration does not improve laboratory 1-h cycling time-trial performance. Stout JR, Cramer JT, Mielke M, O'Kroy J, Torok DJ, Zoeller RF. Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. Smith AE, Moon JR, Kendall KL, Graef JL, Lockwood CM, Walter AA, et al. The effects of beta-alanine supplementation and high-intensity interval training on neuromuscular fatigue and muscle function. McCormack WP, Stout JR, Emerson NS, Scanlon TC, Warren AM, Wells AJ, et al. Oral nutritional supplement fortified with beta-alanine improves physical working capacity in older adults: a randomized, placebo-controlled study. Exp Gerontol. Hoffman JR, Ratamess NA, Faigenbaum AD, Ross R, Kang J, Stout JR, et al. Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutr Res. doi:S 07 Sale C, Hill CA, Ponte J, Harris RC. beta-alanine supplementation improves isometric endurance of the knee extensor muscles. Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. Hoffman JR, Landau G, Stout JR, Dabora M, Moran DS, Sharvit N, et al. beta-alanine supplementation improves tactical performance but not cognitive function in combat soldiers. Ko R, Low Dog T, Gorecki DK, Cantilena LR, Costello RB, Evans WJ, et al. Evidence-based evaluation of potential benefits and safety of beta-alanine supplementation for military personnel. Nutr Rev. Hoffman JR, Landau G, Stout JR, Hoffman MW, Shavit N, Rosen P, et al. beta-Alanine ingestion increases muscle carnosine content and combat specific performance in soldiers. Solis MY, Cooper S, Hobson RM, Artioli GG, Otaduy MC, Roschel H, et al. Article PubMed Central PubMed Google Scholar. Peart DJ, Siegler JC, Vince RV. Practical recommendations for coaches and athletes: a meta-analysis of sodium bicarbonate use for athletic performance. Tobias G, Benatti FB, de Salles PV, Roschel H, Gualano B, Sale C, et al. Additive effects of beta-alanine and sodium bicarbonate on upper-body intermittent performance. Mero AA, Hirvonen P, Saarela J, Hulmi JJ, Hoffman JR, Stout JR. Effect of sodium bicarbonate and beta-alanine supplementation on maximal sprint swimming. Effect of Beta alanine and sodium bicarbonate supplementation on repeated-sprint performance. Saunders B, Sale C, Harris RC, Sunderland C. Effect of sodium bicarbonate and Beta-alanine on repeated sprints during intermittent exercise performed in hypoxia. Bellinger PM, Howe ST, Shing CM, Fell JW. Effect of combined beta-alanine and sodium bicarbonate supplementation on cycling performance. Carr AJ, Slater GJ, Gore CJ, Dawson B, Burke LM. Effect of sodium bicarbonate on [HCO3-], pH, and gastrointestinal symptoms. Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Harris RC, Hill C, Wise JA. Effect of combined beta-alanine and creatine monohydrate supplementation on exercise performance Abstract. Kresta JY, Oliver JM, Jagim AR, Fluckey J, Riechman S, Kelly K, et al. Effects of 28 days of beta-alanine and creatine supplementation on muscle carnosine, body composition and exercise performance in recreationally active females. Walsh AL, Gonzalez AM, Ratamess NA, Kang J, Hoffman JR. Improved time to exhaustion following ingestion of the energy drink Amino Impact. Spradley BD, Crowley KR, Tai CY, Kendall KL, Fukuda DH, Esposito EN, et al. Ingesting a pre-workout supplement containing caffeine, B-vitamins, amino acids, creatine, and beta-alanine before exercise delays fatigue while improving reaction time and muscular endurance. Nutr Metab Lond. Spillane M, Schwarz N, Leddy S, Correa T, Minter M, Longoria V, et al. Effects of 28 days of resistance exercise while consuming commercially available pre- and post-workout supplements, NO-Shotgun R and NO-Synthesize R on body composition, muscle strength and mass, markers of protein synthesis, and clinical safety markers in males. Shelmadine B, Cooke M, Buford T, Hudson G, Redd L, Leutholtz B, et al. Effects of 28 days of resistance exercise and consuming a commercially available pre-workout supplement, NO-Shotgun R , on body composition, muscle strength and mass, markers of satellite cell activation, and clinical safety markers in males. Ormsbee MJ, Thomas DD, Mandler WK, Ward EG, Kinsey AW, Panton LB, et al. The effects of pre- and post-exercise consumption of multi-ingredient performance supplements on cardiovascular health and body fat in trained men after six weeks of resistance training: a stratified, randomized, double-blind study. Ormsbee MJ, Mandler WK, Thomas DD, Ward EG, Kinsey AW, Simonavice E, et al. The effects of six weeks of supplementation with multi-ingredient performance supplements and resistance training on anabolic hormones, body composition, strength, and power in resistance-trained men. Kendall KL, Moon JR, Fairman CM, Spradley BD, Tai CY, Falcone PH, et al. Ingesting a preworkout supplement containing caffeine, creatine, beta-alanine, amino acids, and B vitamins for 28 days is both safe and efficacious in recreationally active men. Gonzalez AM, Walsh AL, Ratamess NA, Kang J, Hoffman JR. Effect of a pre-workout energy supplement on acute multi-joint resistance exercise. J Sports Sci Med. Outlaw JJ, Wilborn CD, Smith-Ryan AE, Hayward SE, Urbina SL, Taylor LW, et al. Acute effects of a commercially-available pre-workout supplement on markers of training: a double-blind study. Hipkiss AR. Glycation, ageing and carnosine: are carnivorous diets beneficial? Mech Ageing Dev. Hipkiss AR, Cartwright SP, Bromley C, Gross SR, Bill RM. Carnosine: can understanding its actions on energy metabolism and protein homeostasis inform its therapeutic potential? Chem Cent J. Hipkiss AR, Brownson C, Carrier MJ. Carnosine, the anti-ageing, anti-oxidant dipeptide, may react with protein carbonyl groups. Hipkiss AR, Michaelis J, Syrris P. Non-enzymatic glycosylation of the dipeptide L-carnosine, a potential anti-protein-cross-linking agent. FEBS Lett. Decker EA, Crum AD, Calvert JT. Differences in the antioxidant mechanism of carnosine in the presence of copper and iron. J Agric Food Chem. Decker EA, Ivanov V, Zhu BZ, Frei B. Inhibition of low-density lipoprotein oxidation by carnosine histidine. Gariballa SE, Sinclair AJ. Carnosine: physiological properties and therapeutic potential. Age Ageing. Smith AE, Stout JR, Kendall KL, Fukuda DH, Cramer JT. Exercise-induced oxidative stress: the effects of beta-alanine supplementation in women. The influence of beta-alanine supplementation on markers of exercise-induced oxidative stress. Boldyrev A, Kurella E, Stvolinski S. Biological role of carnosine metabolism in excitable tissues: speculations and facts. Hoffman JR, Ostfeld I, Stout JR, Harris RC, Kaplan Z, Cohen H. beta-Alanine supplemented diets enhance behavioral resilience to stress exposure in an animal model of PTSD. Dutka TL, Lamb GD. Effect of carnosine on excitation-contraction coupling in mechanically-skinned rat skeletal muscle. J Muscle Res Cell Motil. Lamont C, Miller DJ. Calcium sensitizing action of carnosine and other endogenous imidazoles in chemically skinned striated muscle. Hannah R, Stannard RL, Minshull C, Artioli GG, Harris RC, Sale C. beta-Alanine supplementation enhances human skeletal muscle relaxation speed but not force production capacity. 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. Carnosine is very effective at buffering the hydrogen ions responsible for producing the ill effects of lactic acid. Carnosine is believed to be one of the primary muscle buffering substances available in skeletal muscle. In theory, if carnosine could attenuate the drop in pH noted with high-intensity exercise, one could possibly exercise at high intensities for a longer duration. Relative to ingestion, however, carnosine is rapidly degraded into beta-alanine and histidine as soon as it enters the blood through the activity of the enzyme carnosinase. Thus there is no advantage to ingesting carnosine. However, independent ingestion of beta-alanine and histidine allows these two compounds to be transported into the skeletal muscle and to be resynthesized into carnosine. It appears that beta-alanine is the amino acid that most influences intramuscular carnosine levels because it is the rate-limiting substrate in this chemical reaction Dunnett and Harris Researchers have begun extensive research in the area of beta-alanine supplementation for strength athletes. Stout and colleagues examined the effects of beta-alanine supplementation on physical working capacity at fatigue threshold PWCFT in untrained young men. The participants ingested 6. The results revealed a significantly greater increase in PWCFT in the beta-alanine as compared to the placebo group. Stout and colleagues then investigated the effects of 90 days of beta-alanine supplementation 2. They found significant increases in PWCFT In a study using collegiate American football players, Hoffman and colleagues a found that subjects supplementing with beta-alanine 4. Elsewhere, Hoffman and associates b investigated the effect of 30 days of beta-alanine supplementation 4. There were no significant differences between groups in hormonal responses. Several studies have investigated the effects of supplementing creatine and beta-alanine together Stout et al. The proposed benefit would increase work capacity and increase time to fatigue. Hoffman and colleagues studied the effects of creatine The authors packaged and prepared the capsules containing the supplement or placebo. The capsules used were no. U, , La Pobla de Valbona, Spain of capacity 0. The filling equipment used was a manual semiautomatic Carsunorm system Miranda de Ebro, Spain. Based on the doses used in other studies [ 35 , 36 ], subjects assigned to the BA group were administered a daily β-alanine dose of 6. The reason for the 8 daily capsules was to avoid the main side effect of paresthesia [ 4 ]. Subjects in PLA took the same number of daily capsules containing sucrose. Only one of the authors was responsible for supplying the participants with the corresponding bottles of capsules. All subjects visited the research laboratory weekly to collect their supplement BA or PLA for that week. During each of the 5 weeks of the training program, the authors ensured each participant took their supplements and also guided each training session. The 5-week training program was the same for the two groups BA and PLA. Three sessions were conducted per week 15 sessions in total of around 35—60 min. In each session, after a 15 min warm up, three leg exercises were alternated as a circuit: back squat, barbell step ups and loaded jumping lunges Table 1. Subjects performed a given number of repetitions of each exercise according to the allocated work time. In the first week, work time was 40 s per exercise and this was reduced by 5 s each week until a work time of 20 s Table 2. Participants indicated their subjective exertion using the Borg scale of rating of perceived exertion RPE CR when completing each set of exercises and at the end of the session [ 37 ]. Load increases were guided by an observer during the program according to the perceived exertion of the previous week. To increase the training volume, rest periods between exercises were reduced by 15 s per week from an initial s to 60 s in the fifth week Table 2. Rest periods between exercise sets were initially 2 min and then reduced by 15 s weekly until 1 min Table 2. The numbers of exercise sets executed were 3 sets in week 1, 4 sets in weeks 2 and 3, and 5 sets in weeks 4 and 5. The session commenced with 10 min of light to moderate trotting, 5 min of joint movement and ballistic stretching, and 1 set of 5 BS repetitions with a 20 kg load. During this set, subjects were instructed to increase execution velocity, targeting a velocity close to their maximum velocity in the final repetition. After 30 s of rest, subjects executed 3 consecutive CMJ at submaximal intensity. After 1 min of rest, subjects completed 1 set of 2 BS repetitions with 2 s of rest between repetitions, lifting a 30 kg load at maximum velocity of displacement for optimal muscle activation. After 30 s, subjects executed 2 CMJ at maximal intensity with 10 s of rest between jumps. Three minutes after the warm-up, subjects started the incremental load BS test with an initial load of 30 kg. This load was increased in each set by 15 kg until average bar displacement velocity measured by a linear position transducer was under 0. Loads were then increased gradually in 1—5 kg steps until the 1RM was accurately determined. When mean velocities were above 0. For lower velocities, only one repetition per set was executed with 5 min of rest. The variables recorded in this session were average velocity AV , peak velocity PV , average power AP , peak power PP and the load in kg lifted in the incremental BS 1RM test in which power output is at its maximum Pmax as follows [ 40 ]:. Power was calculated based on barbell velocity and not velocity of the centre of mass of the system [ 41 , 42 ]. For the BS, the subject stands with feet shoulder-width apart and the barbell placed on top of the shoulder blades with hands clutching the barbell, and then flexes the knees to ° followed by their extension to the original standing position. Maximal strength, or 1RM, was defined as the maximum load the individual was able to lift with the appropriate exercise action [ 43 ]. The test was performed in a multipower, bar-guiding system Smith machine Matrix, Chácara Alvorada, Brazil using 20, 10, 5, 2. In this set up, both ends of the barbell are fixed allowing only vertical movement of the bar. To estimate the execution velocity of each repetition in the incremental load test, we used a linear displacement system Tendo Weight-lifting Analyzer System, Trencin, Slovak Republic. The cable was attached to one end of the bar to avoid hindering the BS movement. At the start of the rest period for each set of the BS incremental load test, jump capacity was measured in 2 CMJs with 30 s of rest between one jump and the next. The variables jump height, power and take off velocity were measured using a Kistler Quattro Jump contact platform Kistler Instruments, Winterthur, Switzerland. The CMJ test commences with the subject standing with the legs extended and arms on hips. During the jump, the knees should be fully extended and contact with the ground is first made with the toes. We thus considered an inter-subject factor PLA, BA and an intra-subject factor pre-training, post-training along with the effects of their interaction. Although the general linear model with two-way analysis of variance revealed no significant differences between pre-training values for the two study groups, we performed a covariance analysis through a univariate procedure, in which the pre-training values were used as covariates to confirm that the differences observed in the general linear model were not due to differences in pre-training values betwee the PLA and BA groups. To support the results of the previous analyses, we assessed the effect size of the kilograms lifted and number of sets accomplished. For this analysis we also used a univariate general linear model. In addition, the pre- and posttraining power and velocity data recorded at different work intensities in the BS incremental load test were compared through linear or polynomic regression models. We also determined through linear regression, the variables determining jump ability jump height, average power and take off velocity for different relative workloads in the BS incremental load test. In all tests, effect size ES and statistical power SP were calculated. All statistical tests were performed using the software package SSPS version Once analysis of covariance had ruled out an effect of the pre-training variables acting as covariate of the kilograms lifted at Pmax, no significant differences 2. When we assessed the covariables, significant differences between groups 4. Improvements were Analysis of covariance confirmed these significant differences between groups However, by adjusting pre-training levels through analysis of covariance, significant differences Additional file 2. No significant effects were recorded on the variables related to velocity of movement AV at Pmax, PV at Pmax and peak velocity at 1RM of either time or group Table 3 Additional file 1. Regression lines for AV recorded in PLA and BA pre- and post-training in the BS incremental load test were similar. This indicates that both 5 weeks of training and supplementation with BA did not modify the relationship between AV and relative work intensity. In contrast, the mean tendency for AP was higher in the BA group than PLA group after training, while means before training failed to vary between the groups, suggesting a beneficial effect of BA supplementation plus training on the BS incremental load test Fig. a Average velocity β-alanine VS. placebo-Pretest; b Average velocity β-alanine VS. placebo-Posttest; c Average power β-alanine VS. placebo-Pretest; d Average power β-alanine VS. Regression lines for the variables recorded in the CMJ test, jump height and AP indicated no significant impacts of supplementation during training on these variables Fig. a Jump height β-alanine VS. placebo-Pretest; b Jump height β-alanine VS. In relation to our first hypothesis, the main finding of the present study was a significant improvement produced in AP at 1RM in response to a 5 week training program in the group of subjects who took 6. This improved average power was attributed to a greater accomplished training load and more kilograms lifted in the BA group, with no differences recorded between groups in movement velocity, thus confirming our second working hypothesis. Significant improvements in the kilograms lifted at 1RM in response to the training intervention, were Similar strength gains 9. In contrast, a greater improvement was observed here in the subjects in our BA supplement group Similar supplementation effects on strength gains have been reported by Hoffman et al. A novel finding of our study was that subjects taking BA supplements, besides improving their 1RM, were able to execute significantly more sets in the incremental load test compared to the subjects receiving placebo 2. The increase produced in the number of sets completed in the BA group may be related to the pH regulation capacity of BA [ 46 ]. This supplement could have had only an indirect ergogenic effect due to the scarce contribution of glycolytic energy metabolism in the incremental exercise used in our study. In other words, the lifts in the test were classed as explosive actions in which energy is mainly provided by the high-energy phosphagen system [ 18 ]. Above this threshold, a glycolytic type metabolism starts to predominate [ 49 ]. Thus, the most used energy metabolism during the 5-week training period tested here was glycolytic. Besides their intensity, the duration of the exercise sets 20—40 s performed here suggests that a lowered pH could limit performance during training sessions. These findings indicate that the supplement increases the training session work load [ 20 ] and support the results of Hoffman et al. Thus, the mechanism for this ergogenic effect would involve executing a greater training volume in each pre-post session or improved adaptive responses to the program in the subjects who took BA. This could be observed in the incremental BS test at 1RM, whereby significant improvements were recorded not only in the number of sets undertaken by subjects in the BA group compared to PLA group 2. Muscle power is one of the major determinants of sport performance, and high power levels are required in numerous sport modalities [ 21 , 22 ]. A common target for athletes is to apply maximum power levels to a given work load. These beneficial impacts of supplementation with BA on AP are consistent with observations related to caffeine supplementation [ 23 , 24 ]. Del Coso et al. In both studies, average velocity also increased with each work load [ 23 , 24 ]. Thus, caffeine supplementation improved AP performance, likely because of the recruitment of more motor units [ 50 ]. In contrast with the beneficial effects of caffeine on power output in parallel with barbell displacement velocity, BA supplementation seems to increase power through an increased training volume without affecting the relationship between intensity and velocity. This may be observed in Table 3 and Fig. Accordingly, this could indicate different mechanisms underlying the impacts of caffeine and BA on power production. Further work is needed to examine the possibility of a synergistic effect of both supplements in athletes following strength programs targeted at improving power output. The goal of sodium bicarbonate supplementation is to increase plasma bicarbonate levels and thus increase alkaline capacity before an exercise effort with a high anaerobic glycolysis contribution [ 52 ]. Given the high glycolytic component of strength training sessions, Carr et al. Results indicated that sodium bicarbonate supplementation enabled the execution of a greater training volume. These results as well as prior investigations suggest that combining BA and sodium bicarbonate has a synergistic effect that is not observed with each supplement alone. Further, this suggests that sodium bicarbonate might potentiate the effects of BA by increasing training volume and thus promote further adaptations with regards to strength training [ 17 ]. In the present study, we also assessed muscular fatigue through performance in a CMJ. No prior work has tested jump ability at the end of each set of an incremental strength test despite being a common laboratory test [ 27 , 28 , 29 , 30 , 31 , 32 , 33 ]. However, no appreciable pre-posttraining differences were detected between our BA and PLA groups. Hence, jump height and average power values recorded in the CMJ test were similar in both groups despite more kilograms lifted 24 kg VS. Four of the subjects enrolled did not fulfil the inclusion requirements as the supplementation and training protocols had to be strictly adhered to. This included a need for 8 doses of mg of supplement 1. The final 26 participants were sufficiently disciplined to complete these requirements of the study design. Based on our findings, future studies should examine the effects of taking both BA and sodium bicarbonate supplements during a strength training program. Further, owing to the effects of BA on work load giving rise to increased power output and to the known benefits of caffeine in improving load displacement velocity in strength training exercises, possible interactions or synergistic effects of caffeine and BA will also need to be explored. Five weeks of supplementation with 6. The ergogenic effects of β-alanine supplementation on power generation were the result of an increased work load. No effects of supplementation were produced on velocity of movement variables or on CMJ test performance jump height and power. Matthews MM, Traut TW. Regulation of N-carbamoyl-beta-alanine amidohydrolase, the terminal enzyme in pyrimidine catabolism, by ligand induced change in polymerization. J Biol Chem. CAS PubMed Google Scholar. Artioli GG, Gualano B, Smith A, Stout J, Lancha AH. role of beta-alanine supplementation on muscle carnosine and exercise performance. Med Sci Sports Exerc. Australian Institute of Sport. ABCD Classification System. Accessed on 11 April Sale C, Saunders B, Harris RC. Effect of beta-alanine supplementation on muscle carnosine concentrations and exercise performance. Amino Acids. Article CAS PubMed Google Scholar. Blancquaert L, Everaer I, Missinne M, Baguet A, Stegen S, Volkaert A, et al. Effects of histidine and β-alanine supplementation on human muscle carnosine storage. Sterlingwerff T, Decombaz J, Harris RC, Boesch C. Optimizing human in vivo dosing and delivery of β-alanine supplements for muscle carnosine synthesis. Article Google Scholar. Hill CA, Harris RC, Kim HJ, Harris BD, Sale C, Boobis LH, et al. Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Baguet A, Reyngoudt H, Pottier A, Everaert I, Callens S, Achten E, et al. Carnosine loading and washout in human skeletal muscles. J Appl Physio. Article CAS Google Scholar. Abe H. Role of histidine-related compounds as intracellular proton buffering constituents in vertebrate muscle. Harris RC, Tallon MJ, Dunnett M, Boobis L, Coakley J, Kim HJ, et al. The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Dutka TL, Lamb GD. Effect of carnosine on excitation-contraction coupling in mechanically-skinned rat skeletal muscle. J Muscle Res Cell Motill. Rubtsov AM. Dutka TL, Lamboley CR, McKenna MJ, Murphy RM, Lamb GD. |
| Introduction | Carnosine helps counteract both of these effects and beta-alanine boosts carnosine. Research shows that athletes participating in anaerobic sports tend to have more carnosine. They have a higher muscle carnosine concentration. This includes bodybuilders and sprinters. This is because fast-twitch muscle fibers generally contain more carnosine than slow-twitch. So, athletes participating in explosive sports will often have higher carnosine levels. Many studies have looked at the effect that beta-alanine has on skeletal muscle. Several have found positive effects related to muscle power and strength. One example is a study. This piece of research involved 30 people. Each one engaged in a 5-week strength training program. The intervention group took 6. The control group took a placebo. Those taking beta-alanine had "significantly greater" improvements in training. These improvements were better than those seen in the control. They had greater maximum power output. Their one-rep max 1RM was more powerful too. Thus, researchers concluded that they had greater strength gains. A study involved 20 males. They each engaged in resistance training three times per week for a total of eight weeks. Some took a supplement that contained three ingredients. One was beta-alanine. The other two were creatine monohydrate and branched chain amino acids. The rest took a placebo and served as the control. At the end of the eight weeks, the supplementation group had greater strength increases. The bench press exercise was used to learn the effects. Their lean body mass increased more than the placebo group as well. A different study looked at a combination program. In this case, beta-alanine supplementation was used. But subjects also engaged in high-intensity interval training. After only three weeks, they noticed significant improvements in their VO2. Both utilization and peak levels were better. After three more weeks, there were more changes in their lean body mass. Combining these two methods had helped them better change their body composition. Research further reveals that beta-alanine offers even more benefits. These extend beyond boosting lean muscle mass. One review of beta-alanine supplementation indicates that it can also improve athletic performance. This same study reported that it also reduces neuromuscular fatigue. It does this by increasing carnosine levels. This limits the effects of oxidative stress. Reducing muscle fatigue means that you can work out longer and harder. It sets you up for greater muscle endurance. And it does this even during more intense physical activities. Your exercise capacity increases because your muscles can endure more. Further, owing to the effects of BA on work load giving rise to increased power output and to the known benefits of caffeine in improving load displacement velocity in strength training exercises, possible interactions or synergistic effects of caffeine and BA will also need to be explored. Five weeks of supplementation with 6. The ergogenic effects of β-alanine supplementation on power generation were the result of an increased work load. No effects of supplementation were produced on velocity of movement variables or on CMJ test performance jump height and power. Matthews MM, Traut TW. Regulation of N-carbamoyl-beta-alanine amidohydrolase, the terminal enzyme in pyrimidine catabolism, by ligand induced change in polymerization. J Biol Chem. CAS PubMed Google Scholar. Artioli GG, Gualano B, Smith A, Stout J, Lancha AH. role of beta-alanine supplementation on muscle carnosine and exercise performance. Med Sci Sports Exerc. Australian Institute of Sport. ABCD Classification System. Accessed on 11 April Sale C, Saunders B, Harris RC. Effect of beta-alanine supplementation on muscle carnosine concentrations and exercise performance. Amino Acids. Article CAS PubMed Google Scholar. Blancquaert L, Everaer I, Missinne M, Baguet A, Stegen S, Volkaert A, et al. Effects of histidine and β-alanine supplementation on human muscle carnosine storage. Sterlingwerff T, Decombaz J, Harris RC, Boesch C. Optimizing human in vivo dosing and delivery of β-alanine supplements for muscle carnosine synthesis. Article Google Scholar. Hill CA, Harris RC, Kim HJ, Harris BD, Sale C, Boobis LH, et al. Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Baguet A, Reyngoudt H, Pottier A, Everaert I, Callens S, Achten E, et al. Carnosine loading and washout in human skeletal muscles. J Appl Physio. Article CAS Google Scholar. Abe H. Role of histidine-related compounds as intracellular proton buffering constituents in vertebrate muscle. Harris RC, Tallon MJ, Dunnett M, Boobis L, Coakley J, Kim HJ, et al. The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Dutka TL, Lamb GD. Effect of carnosine on excitation-contraction coupling in mechanically-skinned rat skeletal muscle. J Muscle Res Cell Motill. Rubtsov AM. Dutka TL, Lamboley CR, McKenna MJ, Murphy RM, Lamb GD. J Appl Physiol. Begum G, Cunliffe A, Leveritt M. Physiological role of carnosine in contracting muscle. Int J Sport Nutr Exerc Metab. Van Thienen R, Van Proeyen K, Van Eynde B, Lefere T, Hespel P. Beta-alanine improves sprint performance in endurance cycling. De Salles V, Roschel H, de Jesus F, Sale C, Harris RC, Solis MY, et al. The ergogenic effect of beta-alanine combined with sodium bicarbonate on high-intensity swimming performance. Appl Physiol Nutr Metab. Tobias G, Benatti FB, de Salles V, Roschel H, Gualano B, Sale C. Additive effects of beta-alanine and sodium bicarbonate on upper-body intermittent performance. Article CAS PubMed PubMed Central Google Scholar. Chamari K, Padulo J. Sports Med Open. Article PubMed PubMed Central Google Scholar. Hoffman JR, Ratamess NA, Kang J, Mangine G, Faigenbaum A, Stout J. Outlaw JJ, Smith-Ryan AE, Buckley AL, Urbina SL, Hayward S, Wingfiel HL, et al. Effects of b-alanine on body composition and performance measures in collegiate women. J Strength Cond Res. Article PubMed Google Scholar. Baker D, Nance S, Moore M. The load that maximizes the average mechanical power output during explosive bench press throws in highly trained athletes. Cronin JB, Sleivert G. Challenges in understanding the influence of maximal power training on improving athletic performance. Sports Med. Del Coso J, Salinero JJ, González-Millán C, Abián-Vicén J, Pérez-González B. Dose response effects of a caffeine-containing energy drink on muscle performance: a repeated measures design. J Int Soc Sports Nutr. Pallarés JG, Fernandez-Elías VE. Neuromuscular responses to incremental caffeine doses: performance and side effects. Rodacki AL, Fowler NE, Bennett SJ. Multi-segment coordination: fatigue effects. Bobbert MF, Van Soest AJ. Why do people jump the way they do? Exerc Sport Sci Rev. Smilios I. Effects of varying levels of muscular fatigue on vertical jump performance. Google Scholar. Vertical jump coordination: fatigue effects. Gorostiaga EM, Asiain X, Izquierdo M, Postigo A, Aguado R, Alonso JM, et al. Vertical jump performance and blood ammonia and lactate levels during typical training sessions in elite m runners. Sánchez-Medina L, González-Badillo JJ. Velocity loss as an indicator of neuromuscular fatigue during resistance training. Garnacho-Castaño MV, Domínguez R, Maté-Muñoz JL. Understanding the meaning of the lactate threshold in resistance exercises. Int J Sports Med. Garnacho-Castaño MV, Domínguez R, Ruiz-Solano P, Maté-Muñoz JL. Acute physiological and mechanical responses during resistance exercise executed at the lactate threshold workload. Maté-Muñoz JL, Lougedo JH, Barba M, García-Fernández P, Garnacho-Castaño MV, Domínguez R. Muscular fatigue in response to different modalities of CrossFit sessions. PLoS One. Lozano Estevan MC, Martínez RC. Cápsulas gelatinosas rígidas. In: Lozano MC, Córdoba D, Córdoba M, editors. Manual de Tecnología Farmacéutica. Elsevier: Barcelona; Kern B, Robinson T. Effects of beta-alanine supplementation on performance and body composition in collegiate wrestlers and football players. Carpentier A, Olbrechts N, Vieillevoye SR, Poortmans J. β-Alanine supplementation slightly enhances repeated plyometric performance after high-intensity training in humans. Borg G. Subjective effort and physical abilities. Scand J Rehabil Med Suppl. Maté-Muñoz JL, Domínguez R, Lougedo JH, Garnacho-Castaño MV. The lactate and ventilatory thresholds in resistance training. Clin Physiol Funct Imaging. Maté-Muñoz JL, Isidori E, Garnacho-Castaño MV. Efectos a corto plazo en variables cardiorrespiratorias de 2 programas de entrenamiento de fuerza prescribiendo intensidad de ejercicio con la RPE. Cultura, Ciencia, Deporte. Garnacho-Castaño MV, López-Lastra S, Maté-Muñoz JL. Reliability and validity assessment of a linear position transducer. J Sports Sci Med. PubMed PubMed Central Google Scholar. Lake JP, Lauder MA, Smith NA. Barbell kinematics should not be used to estimate power output applied to the barbell and-body system center of mass during lower-body resistance exercise. McBride JM, Haines TL, Kirby TJ. Effect of loading on peak power of the bar, body, and system during power cleans, squats, and jump squats. J Sports Sci. Baechle TR, Eaerle RW, Wathen D. Resistance training, chapter In: Baechle TR, Earle RW, editors. Essential of strength training and conditioning NSCA. Champaign IL: Human Kinetics; Field A. Discovering statistics using IBM SPSS statistics. London: Sage; González-Badillo JJ, Sánchez-Medina L. Movement velocity as a measure of loading intensity in resistance training. Domínguez R, Hernández-Lougedo J, Maté-Muñoz JL, Garnacho-Castaño MV. Effects of ß-alanine supplementation on athletic performance. Nutr Hosp. Tomlin DL, Wenger HA. The relationship between aerobic fitness and recovery from high intensity intermittent exercise. Maté-Muñoz JL, Domínguez R, Barba M, Monroy AJ, Ruiz-Solano P, Garnacho-Castaño MV. Cardiporrespiratory and metabolic responses to loaded half squat corresponding to the lactate threshold. J Sport Sci Med. Domínguez R, Garnacho-Castaño MV, Maté-Muñoz JL. Metodología de determinación de la transición aeróbica-anaeróbica en la evaluación funcional. Archivos de Medicina del Deporte. Cornish RS, Bolam KA, Skiner TL. Effect of caffeine on exercise capacity and function in prostate Cancer survivors. Medbo JI, Tabata I. Anaerobic energy release in working muscle during 30 s to 3 min of exhausting bicycling. J Applied Physiol. McNaughton L, Siegler J, Midgley A. Ergogenic effects of sodium bicarbonate. Elsewhere, Hoffman and associates b investigated the effect of 30 days of beta-alanine supplementation 4. There were no significant differences between groups in hormonal responses. Several studies have investigated the effects of supplementing creatine and beta-alanine together Stout et al. The proposed benefit would increase work capacity and increase time to fatigue. Hoffman and colleagues studied the effects of creatine Results demonstrated that creatine plus beta-alanine was effective at enhancing strength performance. Creatine plus beta-alanine supplementation also appeared to have a greater effect on lean tissue accruement and body fat composition than creatine alone. However, Stout and colleagues found that creatine did not appear to have an additive effect over beta-alanine alone. While many studies have highlighted the positive results of beta-alanine supplementation, several other investigations have shown no improvements. In the study of collegiate American football players already mentioned, Hoffman and colleagues a examined the effects of 30 days of beta-alanine supplementation 4. Supplementation began three weeks before preseason football training camp and continued for an additional nine days during camp. Results showed a trend toward lower fatigue rates during 60 seconds of maximal exercise; however, three weeks of beta-alanine supplementation did not result in significant improvements in fatigue rates during high-intensity anaerobic exercise. Elsewhere, Kendrick and colleagues assessed whole-body muscular strength and changes in body composition after 10 weeks of beta-alanine supplementation at a dosage of 6. Participants included 26 healthy male Vietnamese physical education students who were not currently involved in any resistance training program. The authors reported no significant differences between the beta-alanine group and a placebo group in whole-body strength and body composition measures after 10 weeks of supplementation. Beta-alanine supplementation is relatively new and is a potentially useful ergogenic aid. It is important to realize that there have been only a few well-designed clinical investigations on this compound, and the published results to date have been equivocal. One of the potential limitations in the existing literature is the inconsistencies in dosing regimens. This problem is confounded by the fact that the higher doses were less effective in some cases. |
| Why and How to Use Beta-Alanine for Building Muscle | ISSA | To increase the training volume, rest periods between exercises were reduced by 15 s per week from an initial s to 60 s in the fifth week Table 2. Rest periods between exercise sets were initially 2 min and then reduced by 15 s weekly until 1 min Table 2. The numbers of exercise sets executed were 3 sets in week 1, 4 sets in weeks 2 and 3, and 5 sets in weeks 4 and 5. The session commenced with 10 min of light to moderate trotting, 5 min of joint movement and ballistic stretching, and 1 set of 5 BS repetitions with a 20 kg load. During this set, subjects were instructed to increase execution velocity, targeting a velocity close to their maximum velocity in the final repetition. After 30 s of rest, subjects executed 3 consecutive CMJ at submaximal intensity. After 1 min of rest, subjects completed 1 set of 2 BS repetitions with 2 s of rest between repetitions, lifting a 30 kg load at maximum velocity of displacement for optimal muscle activation. After 30 s, subjects executed 2 CMJ at maximal intensity with 10 s of rest between jumps. Three minutes after the warm-up, subjects started the incremental load BS test with an initial load of 30 kg. This load was increased in each set by 15 kg until average bar displacement velocity measured by a linear position transducer was under 0. Loads were then increased gradually in 1—5 kg steps until the 1RM was accurately determined. When mean velocities were above 0. For lower velocities, only one repetition per set was executed with 5 min of rest. The variables recorded in this session were average velocity AV , peak velocity PV , average power AP , peak power PP and the load in kg lifted in the incremental BS 1RM test in which power output is at its maximum Pmax as follows [ 40 ]:. Power was calculated based on barbell velocity and not velocity of the centre of mass of the system [ 41 , 42 ]. For the BS, the subject stands with feet shoulder-width apart and the barbell placed on top of the shoulder blades with hands clutching the barbell, and then flexes the knees to ° followed by their extension to the original standing position. Maximal strength, or 1RM, was defined as the maximum load the individual was able to lift with the appropriate exercise action [ 43 ]. The test was performed in a multipower, bar-guiding system Smith machine Matrix, Chácara Alvorada, Brazil using 20, 10, 5, 2. In this set up, both ends of the barbell are fixed allowing only vertical movement of the bar. To estimate the execution velocity of each repetition in the incremental load test, we used a linear displacement system Tendo Weight-lifting Analyzer System, Trencin, Slovak Republic. The cable was attached to one end of the bar to avoid hindering the BS movement. At the start of the rest period for each set of the BS incremental load test, jump capacity was measured in 2 CMJs with 30 s of rest between one jump and the next. The variables jump height, power and take off velocity were measured using a Kistler Quattro Jump contact platform Kistler Instruments, Winterthur, Switzerland. The CMJ test commences with the subject standing with the legs extended and arms on hips. During the jump, the knees should be fully extended and contact with the ground is first made with the toes. We thus considered an inter-subject factor PLA, BA and an intra-subject factor pre-training, post-training along with the effects of their interaction. Although the general linear model with two-way analysis of variance revealed no significant differences between pre-training values for the two study groups, we performed a covariance analysis through a univariate procedure, in which the pre-training values were used as covariates to confirm that the differences observed in the general linear model were not due to differences in pre-training values betwee the PLA and BA groups. To support the results of the previous analyses, we assessed the effect size of the kilograms lifted and number of sets accomplished. For this analysis we also used a univariate general linear model. In addition, the pre- and posttraining power and velocity data recorded at different work intensities in the BS incremental load test were compared through linear or polynomic regression models. We also determined through linear regression, the variables determining jump ability jump height, average power and take off velocity for different relative workloads in the BS incremental load test. In all tests, effect size ES and statistical power SP were calculated. All statistical tests were performed using the software package SSPS version Once analysis of covariance had ruled out an effect of the pre-training variables acting as covariate of the kilograms lifted at Pmax, no significant differences 2. When we assessed the covariables, significant differences between groups 4. Improvements were Analysis of covariance confirmed these significant differences between groups However, by adjusting pre-training levels through analysis of covariance, significant differences Additional file 2. No significant effects were recorded on the variables related to velocity of movement AV at Pmax, PV at Pmax and peak velocity at 1RM of either time or group Table 3 Additional file 1. Regression lines for AV recorded in PLA and BA pre- and post-training in the BS incremental load test were similar. This indicates that both 5 weeks of training and supplementation with BA did not modify the relationship between AV and relative work intensity. In contrast, the mean tendency for AP was higher in the BA group than PLA group after training, while means before training failed to vary between the groups, suggesting a beneficial effect of BA supplementation plus training on the BS incremental load test Fig. a Average velocity β-alanine VS. placebo-Pretest; b Average velocity β-alanine VS. placebo-Posttest; c Average power β-alanine VS. placebo-Pretest; d Average power β-alanine VS. Regression lines for the variables recorded in the CMJ test, jump height and AP indicated no significant impacts of supplementation during training on these variables Fig. a Jump height β-alanine VS. placebo-Pretest; b Jump height β-alanine VS. In relation to our first hypothesis, the main finding of the present study was a significant improvement produced in AP at 1RM in response to a 5 week training program in the group of subjects who took 6. This improved average power was attributed to a greater accomplished training load and more kilograms lifted in the BA group, with no differences recorded between groups in movement velocity, thus confirming our second working hypothesis. Significant improvements in the kilograms lifted at 1RM in response to the training intervention, were Similar strength gains 9. In contrast, a greater improvement was observed here in the subjects in our BA supplement group Similar supplementation effects on strength gains have been reported by Hoffman et al. A novel finding of our study was that subjects taking BA supplements, besides improving their 1RM, were able to execute significantly more sets in the incremental load test compared to the subjects receiving placebo 2. The increase produced in the number of sets completed in the BA group may be related to the pH regulation capacity of BA [ 46 ]. This supplement could have had only an indirect ergogenic effect due to the scarce contribution of glycolytic energy metabolism in the incremental exercise used in our study. In other words, the lifts in the test were classed as explosive actions in which energy is mainly provided by the high-energy phosphagen system [ 18 ]. Above this threshold, a glycolytic type metabolism starts to predominate [ 49 ]. Thus, the most used energy metabolism during the 5-week training period tested here was glycolytic. Besides their intensity, the duration of the exercise sets 20—40 s performed here suggests that a lowered pH could limit performance during training sessions. These findings indicate that the supplement increases the training session work load [ 20 ] and support the results of Hoffman et al. Thus, the mechanism for this ergogenic effect would involve executing a greater training volume in each pre-post session or improved adaptive responses to the program in the subjects who took BA. This could be observed in the incremental BS test at 1RM, whereby significant improvements were recorded not only in the number of sets undertaken by subjects in the BA group compared to PLA group 2. Muscle power is one of the major determinants of sport performance, and high power levels are required in numerous sport modalities [ 21 , 22 ]. A common target for athletes is to apply maximum power levels to a given work load. These beneficial impacts of supplementation with BA on AP are consistent with observations related to caffeine supplementation [ 23 , 24 ]. Del Coso et al. In both studies, average velocity also increased with each work load [ 23 , 24 ]. Thus, caffeine supplementation improved AP performance, likely because of the recruitment of more motor units [ 50 ]. In contrast with the beneficial effects of caffeine on power output in parallel with barbell displacement velocity, BA supplementation seems to increase power through an increased training volume without affecting the relationship between intensity and velocity. This may be observed in Table 3 and Fig. Accordingly, this could indicate different mechanisms underlying the impacts of caffeine and BA on power production. Further work is needed to examine the possibility of a synergistic effect of both supplements in athletes following strength programs targeted at improving power output. The goal of sodium bicarbonate supplementation is to increase plasma bicarbonate levels and thus increase alkaline capacity before an exercise effort with a high anaerobic glycolysis contribution [ 52 ]. Given the high glycolytic component of strength training sessions, Carr et al. Results indicated that sodium bicarbonate supplementation enabled the execution of a greater training volume. These results as well as prior investigations suggest that combining BA and sodium bicarbonate has a synergistic effect that is not observed with each supplement alone. Further, this suggests that sodium bicarbonate might potentiate the effects of BA by increasing training volume and thus promote further adaptations with regards to strength training [ 17 ]. In the present study, we also assessed muscular fatigue through performance in a CMJ. No prior work has tested jump ability at the end of each set of an incremental strength test despite being a common laboratory test [ 27 , 28 , 29 , 30 , 31 , 32 , 33 ]. However, no appreciable pre-posttraining differences were detected between our BA and PLA groups. Hence, jump height and average power values recorded in the CMJ test were similar in both groups despite more kilograms lifted 24 kg VS. Four of the subjects enrolled did not fulfil the inclusion requirements as the supplementation and training protocols had to be strictly adhered to. This included a need for 8 doses of mg of supplement 1. The final 26 participants were sufficiently disciplined to complete these requirements of the study design. Based on our findings, future studies should examine the effects of taking both BA and sodium bicarbonate supplements during a strength training program. Further, owing to the effects of BA on work load giving rise to increased power output and to the known benefits of caffeine in improving load displacement velocity in strength training exercises, possible interactions or synergistic effects of caffeine and BA will also need to be explored. Five weeks of supplementation with 6. The ergogenic effects of β-alanine supplementation on power generation were the result of an increased work load. No effects of supplementation were produced on velocity of movement variables or on CMJ test performance jump height and power. Matthews MM, Traut TW. Regulation of N-carbamoyl-beta-alanine amidohydrolase, the terminal enzyme in pyrimidine catabolism, by ligand induced change in polymerization. J Biol Chem. CAS PubMed Google Scholar. Artioli GG, Gualano B, Smith A, Stout J, Lancha AH. role of beta-alanine supplementation on muscle carnosine and exercise performance. Med Sci Sports Exerc. Australian Institute of Sport. ABCD Classification System. Accessed on 11 April Sale C, Saunders B, Harris RC. Effect of beta-alanine supplementation on muscle carnosine concentrations and exercise performance. Amino Acids. Article CAS PubMed Google Scholar. Blancquaert L, Everaer I, Missinne M, Baguet A, Stegen S, Volkaert A, et al. Effects of histidine and β-alanine supplementation on human muscle carnosine storage. Sterlingwerff T, Decombaz J, Harris RC, Boesch C. Optimizing human in vivo dosing and delivery of β-alanine supplements for muscle carnosine synthesis. Article Google Scholar. Hill CA, Harris RC, Kim HJ, Harris BD, Sale C, Boobis LH, et al. Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Baguet A, Reyngoudt H, Pottier A, Everaert I, Callens S, Achten E, et al. Carnosine loading and washout in human skeletal muscles. J Appl Physio. Article CAS Google Scholar. Abe H. Role of histidine-related compounds as intracellular proton buffering constituents in vertebrate muscle. Harris RC, Tallon MJ, Dunnett M, Boobis L, Coakley J, Kim HJ, et al. The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Dutka TL, Lamb GD. Effect of carnosine on excitation-contraction coupling in mechanically-skinned rat skeletal muscle. J Muscle Res Cell Motill. Rubtsov AM. Dutka TL, Lamboley CR, McKenna MJ, Murphy RM, Lamb GD. J Appl Physiol. Begum G, Cunliffe A, Leveritt M. Physiological role of carnosine in contracting muscle. Int J Sport Nutr Exerc Metab. Van Thienen R, Van Proeyen K, Van Eynde B, Lefere T, Hespel P. Beta-alanine improves sprint performance in endurance cycling. De Salles V, Roschel H, de Jesus F, Sale C, Harris RC, Solis MY, et al. The ergogenic effect of beta-alanine combined with sodium bicarbonate on high-intensity swimming performance. Appl Physiol Nutr Metab. Tobias G, Benatti FB, de Salles V, Roschel H, Gualano B, Sale C. Additive effects of beta-alanine and sodium bicarbonate on upper-body intermittent performance. Article CAS PubMed PubMed Central Google Scholar. Chamari K, Padulo J. Sports Med Open. Article PubMed PubMed Central Google Scholar. Hoffman JR, Ratamess NA, Kang J, Mangine G, Faigenbaum A, Stout J. Outlaw JJ, Smith-Ryan AE, Buckley AL, Urbina SL, Hayward S, Wingfiel HL, et al. Effects of b-alanine on body composition and performance measures in collegiate women. J Strength Cond Res. Article PubMed Google Scholar. Baker D, Nance S, Moore M. The load that maximizes the average mechanical power output during explosive bench press throws in highly trained athletes. Cronin JB, Sleivert G. Challenges in understanding the influence of maximal power training on improving athletic performance. Sports Med. Del Coso J, Salinero JJ, González-Millán C, Abián-Vicén J, Pérez-González B. Dose response effects of a caffeine-containing energy drink on muscle performance: a repeated measures design. J Int Soc Sports Nutr. Pallarés JG, Fernandez-Elías VE. Neuromuscular responses to incremental caffeine doses: performance and side effects. Rodacki AL, Fowler NE, Bennett SJ. Multi-segment coordination: fatigue effects. Bobbert MF, Van Soest AJ. Why do people jump the way they do? Exerc Sport Sci Rev. Smilios I. Effects of varying levels of muscular fatigue on vertical jump performance. Google Scholar. Vertical jump coordination: fatigue effects. Gorostiaga EM, Asiain X, Izquierdo M, Postigo A, Aguado R, Alonso JM, et al. Vertical jump performance and blood ammonia and lactate levels during typical training sessions in elite m runners. Sánchez-Medina L, González-Badillo JJ. Velocity loss as an indicator of neuromuscular fatigue during resistance training. Garnacho-Castaño MV, Domínguez R, Maté-Muñoz JL. Understanding the meaning of the lactate threshold in resistance exercises. Int J Sports Med. Garnacho-Castaño MV, Domínguez R, Ruiz-Solano P, Maté-Muñoz JL. Acute physiological and mechanical responses during resistance exercise executed at the lactate threshold workload. Maté-Muñoz JL, Lougedo JH, Barba M, García-Fernández P, Garnacho-Castaño MV, Domínguez R. Muscular fatigue in response to different modalities of CrossFit sessions. PLoS One. Lozano Estevan MC, Martínez RC. Cápsulas gelatinosas rígidas. In: Lozano MC, Córdoba D, Córdoba M, editors. Manual de Tecnología Farmacéutica. Elsevier: Barcelona; Kern B, Robinson T. Effects of beta-alanine supplementation on performance and body composition in collegiate wrestlers and football players. Carpentier A, Olbrechts N, Vieillevoye SR, Poortmans J. β-Alanine supplementation slightly enhances repeated plyometric performance after high-intensity training in humans. Borg G. Subjective effort and physical abilities. Scand J Rehabil Med Suppl. Maté-Muñoz JL, Domínguez R, Lougedo JH, Garnacho-Castaño MV. The lactate and ventilatory thresholds in resistance training. Clin Physiol Funct Imaging. Maté-Muñoz JL, Isidori E, Garnacho-Castaño MV. Efectos a corto plazo en variables cardiorrespiratorias de 2 programas de entrenamiento de fuerza prescribiendo intensidad de ejercicio con la RPE. Cultura, Ciencia, Deporte. Garnacho-Castaño MV, López-Lastra S, Maté-Muñoz JL. Reliability and validity assessment of a linear position transducer. J Sports Sci Med. PubMed PubMed Central Google Scholar. Lake JP, Lauder MA, Smith NA. Barbell kinematics should not be used to estimate power output applied to the barbell and-body system center of mass during lower-body resistance exercise. McBride JM, Haines TL, Kirby TJ. Effect of loading on peak power of the bar, body, and system during power cleans, squats, and jump squats. J Sports Sci. Baechle TR, Eaerle RW, Wathen D. Resistance training, chapter In: Baechle TR, Earle RW, editors. Essential of strength training and conditioning NSCA. Champaign IL: Human Kinetics; Field A. Discovering statistics using IBM SPSS statistics. London: Sage; González-Badillo JJ, Sánchez-Medina L. Movement velocity as a measure of loading intensity in resistance training. Domínguez R, Hernández-Lougedo J, Maté-Muñoz JL, Garnacho-Castaño MV. Relative to ingestion, however, carnosine is rapidly degraded into beta-alanine and histidine as soon as it enters the blood through the activity of the enzyme carnosinase. Thus there is no advantage to ingesting carnosine. However, independent ingestion of beta-alanine and histidine allows these two compounds to be transported into the skeletal muscle and to be resynthesized into carnosine. It appears that beta-alanine is the amino acid that most influences intramuscular carnosine levels because it is the rate-limiting substrate in this chemical reaction Dunnett and Harris Researchers have begun extensive research in the area of beta-alanine supplementation for strength athletes. Stout and colleagues examined the effects of beta-alanine supplementation on physical working capacity at fatigue threshold PWCFT in untrained young men. The participants ingested 6. The results revealed a significantly greater increase in PWCFT in the beta-alanine as compared to the placebo group. Stout and colleagues then investigated the effects of 90 days of beta-alanine supplementation 2. They found significant increases in PWCFT In a study using collegiate American football players, Hoffman and colleagues a found that subjects supplementing with beta-alanine 4. Elsewhere, Hoffman and associates b investigated the effect of 30 days of beta-alanine supplementation 4. There were no significant differences between groups in hormonal responses. Several studies have investigated the effects of supplementing creatine and beta-alanine together Stout et al. The proposed benefit would increase work capacity and increase time to fatigue. Hoffman and colleagues studied the effects of creatine Results demonstrated that creatine plus beta-alanine was effective at enhancing strength performance. Creatine plus beta-alanine supplementation also appeared to have a greater effect on lean tissue accruement and body fat composition than creatine alone. However, Stout and colleagues found that creatine did not appear to have an additive effect over beta-alanine alone. While many studies have highlighted the positive results of beta-alanine supplementation, several other investigations have shown no improvements. In the study of collegiate American football players already mentioned, Hoffman and colleagues a examined the effects of 30 days of beta-alanine supplementation 4. Supplementation began three weeks before preseason football training camp and continued for an additional nine days during camp. Results showed a trend toward lower fatigue rates during 60 seconds of maximal exercise; however, three weeks of beta-alanine supplementation did not result in significant improvements in fatigue rates during high-intensity anaerobic exercise. Elsewhere, Kendrick and colleagues assessed whole-body muscular strength and changes in body composition after 10 weeks of beta-alanine supplementation at a dosage of 6. Participants included 26 healthy male Vietnamese physical education students who were not currently involved in any resistance training program. The authors reported no significant differences between the beta-alanine group and a placebo group in whole-body strength and body composition measures after 10 weeks of supplementation. Beta-alanine supplementation is relatively new and is a potentially useful ergogenic aid. It is important to realize that there have been only a few well-designed clinical investigations on this compound, and the published results to date have been equivocal. One of the potential limitations in the existing literature is the inconsistencies in dosing regimens. |
| Need to access your Online Course or Ebook? | ABCD Classification System. Accessed on 11 April Sale C, Saunders B, Harris RC. Effect of beta-alanine supplementation on muscle carnosine concentrations and exercise performance. Amino Acids. Article CAS PubMed Google Scholar. Blancquaert L, Everaer I, Missinne M, Baguet A, Stegen S, Volkaert A, et al. Effects of histidine and β-alanine supplementation on human muscle carnosine storage. Sterlingwerff T, Decombaz J, Harris RC, Boesch C. Optimizing human in vivo dosing and delivery of β-alanine supplements for muscle carnosine synthesis. Article Google Scholar. Hill CA, Harris RC, Kim HJ, Harris BD, Sale C, Boobis LH, et al. Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Baguet A, Reyngoudt H, Pottier A, Everaert I, Callens S, Achten E, et al. Carnosine loading and washout in human skeletal muscles. J Appl Physio. Article CAS Google Scholar. Abe H. Role of histidine-related compounds as intracellular proton buffering constituents in vertebrate muscle. Harris RC, Tallon MJ, Dunnett M, Boobis L, Coakley J, Kim HJ, et al. The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Dutka TL, Lamb GD. Effect of carnosine on excitation-contraction coupling in mechanically-skinned rat skeletal muscle. J Muscle Res Cell Motill. Rubtsov AM. Dutka TL, Lamboley CR, McKenna MJ, Murphy RM, Lamb GD. J Appl Physiol. Begum G, Cunliffe A, Leveritt M. Physiological role of carnosine in contracting muscle. Int J Sport Nutr Exerc Metab. Van Thienen R, Van Proeyen K, Van Eynde B, Lefere T, Hespel P. Beta-alanine improves sprint performance in endurance cycling. De Salles V, Roschel H, de Jesus F, Sale C, Harris RC, Solis MY, et al. The ergogenic effect of beta-alanine combined with sodium bicarbonate on high-intensity swimming performance. Appl Physiol Nutr Metab. Tobias G, Benatti FB, de Salles V, Roschel H, Gualano B, Sale C. Additive effects of beta-alanine and sodium bicarbonate on upper-body intermittent performance. Article CAS PubMed PubMed Central Google Scholar. Chamari K, Padulo J. Sports Med Open. Article PubMed PubMed Central Google Scholar. Hoffman JR, Ratamess NA, Kang J, Mangine G, Faigenbaum A, Stout J. Outlaw JJ, Smith-Ryan AE, Buckley AL, Urbina SL, Hayward S, Wingfiel HL, et al. Effects of b-alanine on body composition and performance measures in collegiate women. J Strength Cond Res. Article PubMed Google Scholar. Baker D, Nance S, Moore M. The load that maximizes the average mechanical power output during explosive bench press throws in highly trained athletes. Cronin JB, Sleivert G. Challenges in understanding the influence of maximal power training on improving athletic performance. Sports Med. Del Coso J, Salinero JJ, González-Millán C, Abián-Vicén J, Pérez-González B. Dose response effects of a caffeine-containing energy drink on muscle performance: a repeated measures design. J Int Soc Sports Nutr. Pallarés JG, Fernandez-Elías VE. Neuromuscular responses to incremental caffeine doses: performance and side effects. Rodacki AL, Fowler NE, Bennett SJ. Multi-segment coordination: fatigue effects. Bobbert MF, Van Soest AJ. Why do people jump the way they do? Exerc Sport Sci Rev. Smilios I. Effects of varying levels of muscular fatigue on vertical jump performance. Google Scholar. Vertical jump coordination: fatigue effects. Gorostiaga EM, Asiain X, Izquierdo M, Postigo A, Aguado R, Alonso JM, et al. Vertical jump performance and blood ammonia and lactate levels during typical training sessions in elite m runners. Sánchez-Medina L, González-Badillo JJ. Velocity loss as an indicator of neuromuscular fatigue during resistance training. Garnacho-Castaño MV, Domínguez R, Maté-Muñoz JL. Understanding the meaning of the lactate threshold in resistance exercises. Int J Sports Med. Garnacho-Castaño MV, Domínguez R, Ruiz-Solano P, Maté-Muñoz JL. Acute physiological and mechanical responses during resistance exercise executed at the lactate threshold workload. Maté-Muñoz JL, Lougedo JH, Barba M, García-Fernández P, Garnacho-Castaño MV, Domínguez R. Muscular fatigue in response to different modalities of CrossFit sessions. PLoS One. Lozano Estevan MC, Martínez RC. Cápsulas gelatinosas rígidas. In: Lozano MC, Córdoba D, Córdoba M, editors. Manual de Tecnología Farmacéutica. Elsevier: Barcelona; Kern B, Robinson T. Effects of beta-alanine supplementation on performance and body composition in collegiate wrestlers and football players. Carpentier A, Olbrechts N, Vieillevoye SR, Poortmans J. β-Alanine supplementation slightly enhances repeated plyometric performance after high-intensity training in humans. Borg G. Subjective effort and physical abilities. Scand J Rehabil Med Suppl. Maté-Muñoz JL, Domínguez R, Lougedo JH, Garnacho-Castaño MV. The lactate and ventilatory thresholds in resistance training. Clin Physiol Funct Imaging. Maté-Muñoz JL, Isidori E, Garnacho-Castaño MV. Efectos a corto plazo en variables cardiorrespiratorias de 2 programas de entrenamiento de fuerza prescribiendo intensidad de ejercicio con la RPE. Cultura, Ciencia, Deporte. Garnacho-Castaño MV, López-Lastra S, Maté-Muñoz JL. Reliability and validity assessment of a linear position transducer. J Sports Sci Med. PubMed PubMed Central Google Scholar. Lake JP, Lauder MA, Smith NA. Barbell kinematics should not be used to estimate power output applied to the barbell and-body system center of mass during lower-body resistance exercise. McBride JM, Haines TL, Kirby TJ. Effect of loading on peak power of the bar, body, and system during power cleans, squats, and jump squats. J Sports Sci. Baechle TR, Eaerle RW, Wathen D. Resistance training, chapter In: Baechle TR, Earle RW, editors. Essential of strength training and conditioning NSCA. Champaign IL: Human Kinetics; Field A. Discovering statistics using IBM SPSS statistics. London: Sage; González-Badillo JJ, Sánchez-Medina L. Movement velocity as a measure of loading intensity in resistance training. Domínguez R, Hernández-Lougedo J, Maté-Muñoz JL, Garnacho-Castaño MV. Effects of ß-alanine supplementation on athletic performance. Nutr Hosp. Tomlin DL, Wenger HA. The relationship between aerobic fitness and recovery from high intensity intermittent exercise. Maté-Muñoz JL, Domínguez R, Barba M, Monroy AJ, Ruiz-Solano P, Garnacho-Castaño MV. Cardiporrespiratory and metabolic responses to loaded half squat corresponding to the lactate threshold. J Sport Sci Med. Domínguez R, Garnacho-Castaño MV, Maté-Muñoz JL. Metodología de determinación de la transición aeróbica-anaeróbica en la evaluación funcional. Archivos de Medicina del Deporte. Cornish RS, Bolam KA, Skiner TL. Effect of caffeine on exercise capacity and function in prostate Cancer survivors. Medbo JI, Tabata I. Anaerobic energy release in working muscle during 30 s to 3 min of exhausting bicycling. J Applied Physiol. McNaughton L, Siegler J, Midgley A. Ergogenic effects of sodium bicarbonate. Curr Sports Med Rep. Carr BM, Webster MJ, Boyd JC, Hudson GM, Scheett TP. Sodium bicarbonate supplementation improves hypertrophy-type resistance exercise performance. Eur J Appli Physiol. Duncan MJ, Weldon A, Price MJ. The effect of sodium bicarbonate ingestion on back squat and bench press exercise to failure. Download references. Department of Physical Activity and Sport Sciences, Faculty of Health Sciences, Alfonso X El Sabio University, Avda, Universidad 1, Building C, 3rd floor, Office C-A15, Villanueva de la Cañada, , Madrid, Spain. Department of Physical Activity and Sport Sciences, TecnoCampus, College of Health Sciences, Pompeu Fabra University, Ernest Lluch, 32 Porta Laietana , , Mataró-Barcelona, Spain. Department of Pharmacy, Faculty of Health Sciences, Alfonso X El Sabio University, Avda, Universidad 1, Building C, 3rd floor, Office C-A04, Villanueva de la Cañada, , Madrid, Spain. Department of Pharmacy, Faculty of Health Sciences, Alfonso X El Sabio University, Avda, Universidad 1, Building D, 3rd floor, Office D, Villanueva de la Cañada, , Madrid, Spain. Department of Physiotherapy, Faculty of Health Sciences, Alfonso X El Sabio University, Avda, Universidad, 1, Building C, 3rd floor, Office C-H05, Villanueva de la Cañada, , Madrid, Spain. Department of Physiotherapy, Faculty of Health Sciences, Camilo José Cela University, Urb, Villafranca del Castillo, Calle Castillo de Alarcón, 49, Villanueva de la Cañada, , Madrid, Spain. Department of Health and Human Performance. Faculty of Physical Activity and Sport Sciences, Polytechnic University, Social Building, 2nd floor, Office , Madrid, Spain. Department of Physical Activity and Sport Sciences, Faculty of Health Sciences, Alfonso X El Sabio University, Avda, Universidad 1, Building C, 3rd floor, Office C-A12, Villanueva de la Cañada, , Madrid, Spain. You can also search for this author in PubMed Google Scholar. JLM-M, RD conceived and designed the study; JLM-M, RD, JHL, AFS-J, PG-F, FDJ, JG-P, and PV-H perform the exercises test; MCL-E, FD-J and PV-H perform the packaged and prepared the capsules containing the supplement or placebo; JHL, AFS-J, PG-F and MVG-C, carry out program training; JLM-M, RD, JHL, realize data curation; JLM-M, writing the original manuscript; MVG-C, FDJ, and JG-P translated the manuscript into English; RD, JLM-M, RD, JHL, AFS-J, PG-F, FDJ, MCL-E, JG-P, PV-H and MVG-C edited and revised manuscript; JLM-M, RD, JHL, AFS-J, PG-F, FDJ, MCL-E, JG-P, PV-H and MVG-C approved the final version of the manuscript. Correspondence to José Luis Maté-Muñoz. The study was approved by the Ethical Committee of the University Alfonso X el Sabio on December 15, Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations. Open Access This article is distributed under the terms of the Creative Commons Attribution 4. Reprints and permissions. Maté-Muñoz, J. et al. Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study. J Int Soc Sports Nutr 15 , 19 Download citation. Received : 28 September Accepted : 19 April Published : 25 April 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 April Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study José Luis Maté-Muñoz 1 na1 , Juan H. Lougedo 1 na1 , Manuel V. Garnacho-Castaño 2 , Pablo Veiga-Herreros 3 , María del Carmen Lozano-Estevan 4 , Pablo García-Fernández 5 , Fernando de Jesús 6 , Jesús Guodemar-Pérez 7 , Alejandro F. Abstract Background β-Alanine BA is a non-essential amino acid that has been shown to enhance exercise performance. Methods Thirty healthy, strength-trained individuals were randomly assigned to the experimental groups placebo PLA or BA. Background β-Alanine BA is a non-essential amino acid synthesized in the liver [ 1 ]. Methods Experimental design Participants undertook a 5-week resistance training program during which half the subjects took BA supplements according to whether they were assigned to a placebo group PLA or BA group. Study design. Full size image. Table 1 Exercises prescribed in the resistance training program Full size table. Table 2 Training prescription week by week Full size table. Table 3 Effects of the 5-week resistance training program in the PLA and BA groups Full size table. Table 4 Mean improvements in the number of sets executed in the pre- versus post-training BS incremental test at 1RM Full size table. Table 5 Mean improvements in the number of kilograms lifted in the pre- versus post-training BS incremental test at 1RM Full size table. Discussion In relation to our first hypothesis, the main finding of the present study was a significant improvement produced in AP at 1RM in response to a 5 week training program in the group of subjects who took 6. Future lines of research Based on our findings, future studies should examine the effects of taking both BA and sodium bicarbonate supplements during a strength training program. Conclusions Five weeks of supplementation with 6. Abbreviations 1RM: One-repetition maximum AP: Average power AV: Average velocity BA: β-alanine BS: Back squat CMJ: Countermovement jump ES: Effect size PLA: Placebo Pmax: Maximum power PP: Peak power PV: Peak velocity RPE: Scale of rating of perceived exertion SP: Statistical power. References Matthews MM, Traut TW. CAS PubMed Google Scholar Artioli GG, Gualano B, Smith A, Stout J, Lancha AH. 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Article CAS PubMed Google Scholar De Salles V, Roschel H, de Jesus F, Sale C, Harris RC, Solis MY, et al. Article Google Scholar Tobias G, Benatti FB, de Salles V, Roschel H, Gualano B, Sale C. Article CAS PubMed PubMed Central Google Scholar Chamari K, Padulo J. Article PubMed PubMed Central Google Scholar Hoffman JR, Ratamess NA, Kang J, Mangine G, Faigenbaum A, Stout J. Article CAS PubMed Google Scholar Outlaw JJ, Smith-Ryan AE, Buckley AL, Urbina SL, Hayward S, Wingfiel HL, et al. Article PubMed Google Scholar Baker D, Nance S, Moore M. CAS PubMed Google Scholar Cronin JB, Sleivert G. Article PubMed Google Scholar Del Coso J, Salinero JJ, González-Millán C, Abián-Vicén J, Pérez-González B. Article CAS PubMed PubMed Central Google Scholar Pallarés JG, Fernandez-Elías VE. Article PubMed Google Scholar Rodacki AL, Fowler NE, Bennett SJ. Article CAS PubMed Google Scholar Bobbert MF, Van Soest AJ. Article CAS PubMed Google Scholar Smilios I. Google Scholar Rodacki AL, Fowler NE, Bennett SJ. Article PubMed Google Scholar Gorostiaga EM, Asiain X, Izquierdo M, Postigo A, Aguado R, Alonso JM, et al. You may instead just be consuming regular L-alanine or something altogether different. If you're looking for a boost in short-to-medium duration high-intensity muscle performance, few supplements to date have fit the bill as consistently as beta-alanine. Specifically, beta-alanine seems most effective for supporting exercise lasting longer than 60 seconds. It has not been shown to be significantly or consistently effective in shorter duration bouts of exercise, where the ATP-phosphocreatine energy system is in highest demand. For example, in one of the first published studies on beta-alanine and human athletic performance, subjects received either a placebo, 20 g per day of creatine monohydrate , mg of beta-alanine four times per day, or the same dose of beta-alanine plus 20 g of creatine monohydrate. Maximal power output in a four-minute all-out cycling test was significantly increased in the two groups receiving beta-alanine, versus those receiving the placebo or only creatine. The most significant improvement was noted in the first and fourth minutes of cycling. Four weeks of six grams per day of bata-alanine increased the punch force of amateur boxers by an amazing 20 times. Since that early trial, beta-alanine has been consistently suggested to increase muscle power output, strength, training volume, high-intensity exercise performance and peak oxygen uptake aerobic capacity. Most recently, when players consumed 3. In fact, when all subject responses were analyzed, those consuming beta-alanine improved by a range of 0 to Similarly, researchers out of the U. presented evidence that just four weeks of six grams per day of beta-alanine 1. However, when long rest periods minutes were provided between sets of a high-intensity strength training session, the effects of beta-alanine were insignificant. Therefore, for the effects of beta-alanine to be most noticeable, I would recommend a high-intensity bodybuilding-style training program, HIIT or interval training, CrossFit, or all-out minute bouts to exhaustion, with short rest periods of less than 2 minutes. Beta-alanine can provide an acute stimulant response and is therefore a good candidate for being consumed pre-workout. If you take a pre-workout supplement, you might already be taking it this way. However, the performance benefits from beta-alanine are based upon raising muscle carnosine concentrations over time. Thus, the time of day you consume beta-alanine isn't nearly as important as consistently consuming beta-alanine each day. Your muscle fiber makeup and the amount of muscle carnosine you have when you start supplementing with beta-alanine do not appear to impact how you will respond to supplementation. Likewise, the size of individual doses doesn't appear to affect the maximal concentration of muscle carnosine that you can achieve. Instead, the total dose over a period of time affects the final muscle carnosine concentration that you can achieve. The dose response to beta-alanine increases exponentially over time because of the long clearance time of elevated muscle carnosine concentrations. Once you build up your carnosine concentration with beta-alanine, those elevated levels have been shown to drop by just two percent every two weeks after you cease supplementing. I recommend consuming taurine when supplementing with beta-alanine. Not only is taurine an underutilized super-nutrient, it's also incredibly important for neuromuscular, cognitive and lung function, blood glucose utilization, and as an antioxidant. Since beta-alanine and taurine compete for uptake and the concentration of one affects the other, consuming one of them consistently while dosing the other is just common sense. If common sense isn't enough for you, then let's get specific. Over the long term, there is a possibility that high-dose beta-alanine use in the absence of dietary taurine may lead to health and performance complications. Data in mice seem to indicate that pushing either supplement in the absence of the other can lead to neurological and neuromuscular decreases in performance tests. With beta-alanine, the result was an angiogenic stress-inducing response as serotonin production was compromised. Other research in rats seems to indicate that significant taurine deficiency, in response to chronic, high-dose beta-alanine, reduces nitric oxide production and response. However, no long-term studies have been conducted to determine the likelihood of such problems with humans in response to typical beta-alanine dosing. Aside from taurine, what you choose to stack with beta-alanine will depend most upon your goals. Remember, beta-alanine works best when exercise is of a high-intensity and lasts at least minutes. So if your goal is exercise improvement for sessions lasting less than 60 seconds, aim for ingredients that support the ATP-PCr energy system. These include creatine, oral ATP , caffeine, and betaine. If you are training for sports, then also consider adding ingredients such as DL-malate and similar energy system intermediates such as alpha-ketoglutarate, citrates, aspartates, in addition to carbohydrates, BCAAs , glutamine , citrulline, and Co-Q Based upon the available data, I don't see a need for cycling beta-alanine, as long as you're also supplementing with taurine. If you're not consuming supplemental taurine, then it may be prudent to cycle your beta-alanine every so often. Since taurine uptake is only affected by rises in plasma beta-alanine, and because muscle carnosine remains elevated for up to three months after ceasing beta-alanine supplementation, a weeks "on" to weeks "off" cycling strategy should allow you to consistently reap the performance benefits of beta-alanine. However, this is just conjecture on my part, and it's a moot point if you just supplement with taurine. Beyond that point, it's unclear if muscle carnosine concentrations will continue to rise, or if a ceiling is eventually reached. Additionally, since the clearance time of muscle carnosine is so slow, more research needs to be performed to determine what carnosine concentration increases are necessary to observe significant improvements in performance. To put it another way: Is an 80 percent increase in muscle carnosine any more effective than a 50 percent increase? Also, is cycling beta-alanine helpful or necessary after a certain threshold of muscle carnosine concentration has been achieved? Until we have answers to these questions, we can only suggest general guidelines over the long-term. Beta-alanine comes with its own built-in dosing regulator. You might recall feeling it in your neck or arms the first time you tried a pre-workout supplement that contained beta-alanine. The scientific name for this "pins and needles" feeling is acute paresthesia. It can also produce a burning, itching, or flushed feeling on the scalp or ears. Beta-alanine doses greater than about mg-less than half of the amount contained in a single scoop of some popular pre-workouts-have generally been reported to cause moderate to severe paresthesia lasting minutes. In one study, in which subjects consumed 3 grams of beta-alanine in one dose, the parasthesia effect was reported as significant and severe. If paresthesia is a concern, then I would recommend you limit your initial consumption to no more than about mg of beta-alanine, every hours, for at least four weeks. This will be sufficient to derive the supplement's performance benefits and your reaction to its use. |
Beta-alanine and muscle power output -
Several studies have investigated the effects of supplementing creatine and beta-alanine together Stout et al. The proposed benefit would increase work capacity and increase time to fatigue. Hoffman and colleagues studied the effects of creatine Results demonstrated that creatine plus beta-alanine was effective at enhancing strength performance.
Creatine plus beta-alanine supplementation also appeared to have a greater effect on lean tissue accruement and body fat composition than creatine alone. However, Stout and colleagues found that creatine did not appear to have an additive effect over beta-alanine alone. While many studies have highlighted the positive results of beta-alanine supplementation, several other investigations have shown no improvements.
In the study of collegiate American football players already mentioned, Hoffman and colleagues a examined the effects of 30 days of beta-alanine supplementation 4.
Supplementation began three weeks before preseason football training camp and continued for an additional nine days during camp. Results showed a trend toward lower fatigue rates during 60 seconds of maximal exercise; however, three weeks of beta-alanine supplementation did not result in significant improvements in fatigue rates during high-intensity anaerobic exercise.
Elsewhere, Kendrick and colleagues assessed whole-body muscular strength and changes in body composition after 10 weeks of beta-alanine supplementation at a dosage of 6.
Participants included 26 healthy male Vietnamese physical education students who were not currently involved in any resistance training program. The authors reported no significant differences between the beta-alanine group and a placebo group in whole-body strength and body composition measures after 10 weeks of supplementation.
Beta-alanine supplementation is relatively new and is a potentially useful ergogenic aid. It is important to realize that there have been only a few well-designed clinical investigations on this compound, and the published results to date have been equivocal.
One of the potential limitations in the existing literature is the inconsistencies in dosing regimens. This problem is confounded by the fact that the higher doses were less effective in some cases.
In relation to side effects and dosage, research from Harris and colleagues has revealed that relatively high single doses of beta-alanine are responsible for unpleasant symptoms of paresthesia tingling sensation in the skin that may last up to an hour.
Previous Next. Buyer, be wary if you don't see CarnoSyn® on the label! You may instead just be consuming regular L-alanine or something altogether different. If you're looking for a boost in short-to-medium duration high-intensity muscle performance, few supplements to date have fit the bill as consistently as beta-alanine.
Specifically, beta-alanine seems most effective for supporting exercise lasting longer than 60 seconds. It has not been shown to be significantly or consistently effective in shorter duration bouts of exercise, where the ATP-phosphocreatine energy system is in highest demand. For example, in one of the first published studies on beta-alanine and human athletic performance, subjects received either a placebo, 20 g per day of creatine monohydrate , mg of beta-alanine four times per day, or the same dose of beta-alanine plus 20 g of creatine monohydrate.
Maximal power output in a four-minute all-out cycling test was significantly increased in the two groups receiving beta-alanine, versus those receiving the placebo or only creatine. The most significant improvement was noted in the first and fourth minutes of cycling.
Four weeks of six grams per day of bata-alanine increased the punch force of amateur boxers by an amazing 20 times. Since that early trial, beta-alanine has been consistently suggested to increase muscle power output, strength, training volume, high-intensity exercise performance and peak oxygen uptake aerobic capacity.
Most recently, when players consumed 3. In fact, when all subject responses were analyzed, those consuming beta-alanine improved by a range of 0 to Similarly, researchers out of the U.
presented evidence that just four weeks of six grams per day of beta-alanine 1. However, when long rest periods minutes were provided between sets of a high-intensity strength training session, the effects of beta-alanine were insignificant. Therefore, for the effects of beta-alanine to be most noticeable, I would recommend a high-intensity bodybuilding-style training program, HIIT or interval training, CrossFit, or all-out minute bouts to exhaustion, with short rest periods of less than 2 minutes.
Beta-alanine can provide an acute stimulant response and is therefore a good candidate for being consumed pre-workout.
If you take a pre-workout supplement, you might already be taking it this way. However, the performance benefits from beta-alanine are based upon raising muscle carnosine concentrations over time. Thus, the time of day you consume beta-alanine isn't nearly as important as consistently consuming beta-alanine each day.
Your muscle fiber makeup and the amount of muscle carnosine you have when you start supplementing with beta-alanine do not appear to impact how you will respond to supplementation.
Likewise, the size of individual doses doesn't appear to affect the maximal concentration of muscle carnosine that you can achieve. Instead, the total dose over a period of time affects the final muscle carnosine concentration that you can achieve.
The dose response to beta-alanine increases exponentially over time because of the long clearance time of elevated muscle carnosine concentrations.
Once you build up your carnosine concentration with beta-alanine, those elevated levels have been shown to drop by just two percent every two weeks after you cease supplementing.
I recommend consuming taurine when supplementing with beta-alanine. Not only is taurine an underutilized super-nutrient, it's also incredibly important for neuromuscular, cognitive and lung function, blood glucose utilization, and as an antioxidant.
Since beta-alanine and taurine compete for uptake and the concentration of one affects the other, consuming one of them consistently while dosing the other is just common sense. If common sense isn't enough for you, then let's get specific. Over the long term, there is a possibility that high-dose beta-alanine use in the absence of dietary taurine may lead to health and performance complications.
Data in mice seem to indicate that pushing either supplement in the absence of the other can lead to neurological and neuromuscular decreases in performance tests.
With beta-alanine, the result was an angiogenic stress-inducing response as serotonin production was compromised. Other research in rats seems to indicate that significant taurine deficiency, in response to chronic, high-dose beta-alanine, reduces nitric oxide production and response.
However, no long-term studies have been conducted to determine the likelihood of such problems with humans in response to typical beta-alanine dosing.
Aside from taurine, what you choose to stack with beta-alanine will depend most upon your goals. Remember, beta-alanine works best when exercise is of a high-intensity and lasts at least minutes. So if your goal is exercise improvement for sessions lasting less than 60 seconds, aim for ingredients that support the ATP-PCr energy system.
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.
Journal Beta-alanine and muscle power output Beta-alsnine International Poqer of Fat distribution and reproductive health Nutrition volume Beta-alaanineArticle number: 30 Cite this article. Metrics details. The Beta-alnaine Society of Balanced alcohol consumption Nutrition Umscle provides an objective powe critical review of the mechanisms and Fat distribution and reproductive health of beta-alanine supplementation. Based on Btea-alanine current available literature, the conclusions of the ISSN are as follows: 1 Four weeks of beta-alanine supplementation 4—6 g daily significantly augments muscle carnosine concentrations, thereby acting as an intracellular pH buffer; 2 Beta-alanine supplementation currently appears to be safe in healthy populations at 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. In addition, humans acquire beta-alanine through the consumption of foods such as poultry and meat.
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