Interestingly, Harris intsrval al. Important role of muscle carnosine in rowing performance. A loading phase ~4 weeks of beta-alanine supplementation is essential for increasing carnosine levels.

Beta-alanine and high-intensity interval training -

The data was averaged over 15 second intervals. Heart rate was also monitored continuously during exercise by using a heart rate monitor Polar FS1, Polar Electro Inc.

Lake Success, NY. The amount of time to reach exhaustion VO 2TTE during the VO 2 peak was also recorded in seconds. Ventilatory threshold VT was determined using standard software True One ® Metabolic Measurement System, Parvo-Medics Inc.

Two linear regression lines were fit to the lower and upper portions of the V E vs. VO 2 curve, before and after the break points, respectively.

The intersection of these two lines was defined as VT, and was recorded with respect to the corresponding power output W.

Test-retest reliability for the VO 2 peak protocol at the University of Oklahoma using twenty-one men, demonstrate reliable between-day testing with an intraclass correlation coefficient ICC of 0.

Each subject performed a constant-load time to exhaustion TTE test on an electronically braked cycle ergometer, at a cadence of ~70 rpm. The subject's TTE was defined by the time in seconds , that could be maintained without dropping below a cadence of 60 rpm.

Total work done TWD was further calculated as the primary variable of interest, using the product of time in seconds and the power output W , divided by 1,, and presented in kilojoules kJ. The reliability statistics for TWD reflect a strong ICC of 0. Training was performed on an electronically braked cycle ergometer Corval , Groningen, The Netherlands to maintain testing specificity.

Participants began the supervised training session within two to four days following testing. Following the baseline-testing and group randomization, subjects began the first of two, three-week training periods. Training followed a fractal periodized plan to allow for adequate progression and to prevent overtraining [ 32 ] and was completed three days per week.

The first three-week period consisted of five sets of two-minute intervals with one-minute rest periods. The second three-week session followed a similar protocol, modifying the progression by increasing the repetitions from five to six, during weeks six and seven and still taking place on three days per week Figure 1.

A training log was completed for each training session. The total time seconds completed and workload watts was used to compute total training volume kJ Figure 2. Training protocol for the first and second three-week training phases, respectively.

Black represents five sets of the training, while grey represents six sets of the same protocol. The average ± SD weekly training load 2A; watts and training time 2B; seconds between the BA black and PL grey treatment groups, across the six-week training protocol.

In addition to training, during the first three-week period, the participants also supplemented with 6 g per day β-alanine 1. Supplements were mixed with water in an orange flavored dextrose powder and were consumed four times throughout the day. On the three days that subjects visited the lab for training, they consumed two pre-mixed doses, one 30 minutes before, and one immediately after completion of the training session.

The remaining two doses were taken that day, ad libitum. For the remaining four days of the week, participants were instructed to mix and consume the four doses 6 g per day of their respective supplement, ad libitum. Throughout the second three-week training period, participants supplemented in a similar manner for on- and off-training days, for an additional 21 days, at a dose of 3 g per day, taken in two, The participants in the placebo group consumed an isovolumetric flavored powder Participants were asked to record each dose on a designated dosing log for each day and they were asked to bring in the supplement packaging to allow investigators to monitor compliance.

Body composition was assessed prior-to, mid-way, and following training and supplementing by using air displacement plethysmography Bod Pod ®. The subjects' weight kg and body volume were measured and used to determine percent body fat, fat mass kg , and lean body mass kg using the revised formula of Brozek et al.

Separate two-way repeated measures ANOVAs group [β-alanine vs. placebo] × time [pre- vs. mid- vs. post-supplementation] were used to identify any group by time interactions. If a significant interaction occurred, the statistical model was decomposed by examining the simple main effects with separate one-way repeated measures ANOVAs for each group and one-way factorial ANOVAs for each time.

All data are reported as mean ± standard deviation SD. Table 1 presents the mean and standard deviation values for VO 2 peak l·min -1 , VO 2TTE seconds , VT watts and TWD kJ for both treatment groups at pre-, mid- and post-testing.

There were no significant differences among the improvements in VT between groups. Improvements from pre- to mid VT for both the PL and BA groups did not yield significance. While not significant, the delta values at both time points were greater for the BA group [pre-mid: The physical characteristics of the subjects determined at mid-testing and after six-weeks of HIIT and supplementing are presented in Table 2.

Body mass did not change significantly with supplementing or training. There was no significant difference between groups for their supplement or training compliance rate, representing a 6. However, there was no significant difference between groups for either volume Figure 2A or time Figure 2B , at any time point weeks 1—6.

Although not significant, the BA group consistently trained at higher workloads and for longer time periods. The current study is the first to examine the effects of concurrent high-intensity interval training HIIT and β-alanine supplementation on a series of physiological and performance variables.

The primary findings support the use of HIIT as an advantageous training tool. Furthermore, the current study also proposes the use of β-alanine supplementation to enhance the benefits of HIIT, by possibly improving muscle buffer capacity after six weeks of training and supplementing.

The maximal oxygen uptake and time to reach maximum oxygen consumption VO 2 peak, VO 2TTE and total work done TWD increased significantly in both training groups β-alanine and placebo over a six week HIIT protocol Table 1.

Improvements in VT were also reported for both training groups, however the placebo group demonstrated significant improvements during the last three week training phase Table 1.

Lastly, the present study also identified a significant change in lean body mass for the β-alanine supplementing group after three weeks, with no change in the placebo group. Consequently, the improvements reported in cardiorespiratory fitness in the current study were similar to most studies that have employed short-term 2—9 weeks endurance interval training programs in untrained and recreationally active individuals [ 25 , 29 , 34 , 37 — 40 ].

Although the training regimens utilized have varied slightly, all supporting studies applied a similar protocol. The use of a [ 37 , 38 , 40 ] and a [ 29 , 34 , 39 ] work-to- rest design 1—4 minutes have been the most effective for promoting an increase in aerobic capacity.

While both groups significantly improved in VO 2 peak and VO 2TTE from pre- to mid-testing, only the β-alanine group demonstrated significant improvements from mid- to post-testing Table 1. The use of high-intensity exercise as a training modality has been shown to stimulate acute and chronic physiological adaptations cardiovascular, metabolic, respiratory and neural , which ultimately lead to improved performance [ 34 , 37 , 41 ].

The increases in VO 2 peak, VO 2TTE , and VT reported in the current study are in line with other studies, which have suggested that the improvements in aerobic performance are attributable to a reduction in anaerobic ATP production, resulting from an increased contribution of aerobic energy production at higher intensity workloads [ 42 , 43 ].

The greater reliance on aerobic metabolism for energy has been further linked to an up-regulation of various glycolytic enzymes phosphofructokinase, hexokinase, citrate synthetase, and sodium potassium ATPase [ 42 , 44 — 47 ], as well as with increased mitochondrial density and improved blood flow due to increased capillarization [ 44 , 45 ].

Although blood pH levels were not measured directly, support from training volume Figure 2A and training time Figure 2B , demonstrate that participants supplementing with β-alanine engaged in longer, more intense training sessions, possibly leading to greater adaptations.

In addition to augmenting VO 2 peak, VO 2TTE and VT, the HIIT program utilized in the current study demonstrated significant improvements in TWD Table 1. In support, Kim et al.

In addition, Hill et al. While the data appear to support the use of β-alanine supplementation to augment TWD, with and without training, the previously mentioned studies utilized highly trained participants, compared to an un-trained population in the current study.

Scientists have suggested the use of β-alanine may enhance training adaptations [ 6 , 18 , 23 ], by increasing ability to train at a higher intensity without fatigue. Recently Harris et al. Offsetting the indirect effect of proton accumulation on contractile function with the use of β-alanine, has been shown to be effective in delaying neuromuscular fatigue, improving VT and time to exhaustion in both trained and untrained individuals [ 6 , 21 , 23 , 24 ].

Furthermore, Kim et al. However, our results demonstrated no added benefit of combining β-alanine supplementation and HIIT to elicit increases in VT, greater than training alone. The differences in training status elite vs. recreationally trained may have resulted in the conflicting results between the current study and Kim and colleagues.

Additional research examining the effects of concurrent β-alanine supplementation and HIIT in trained versus untrained men and women would provide additional insight toward the current findings.

Interestingly, the improvements in performance over the six-weeks of training also demonstrated concomitant gains in lean body mass in the β-alanine group only.

Recent evidence suggests that intense exercise may elicit intramuscular acidosis, potentially augmenting protein degradation [ 51 ], inhibiting protein synthesis [ 52 ] and thus hindering training adaptations.

Another theory posited suggests that β-alanine supplementation may have allowed for greater training volume thus providing a greater stimulus, resulting in significant gains in lean body mass, as observed in the current study.

In support, Hoffman et al. Our findings support the use of HIIT as an effective training stimulus for improving aerobic performance, in as little as three weeks. The use of β-alanine supplementation, in combination with HIIT, appeared to result in greater changes in VO 2 peak and VO 2TTE , during the second three weeks of training, while no significant change occurred in placebo group.

While more research is needed, the current study suggests that in untrained young men, the use of β-alanine supplementation may enhance the benefits of HIIT and augment endurance performance.

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Cramer , University of Oklahoma Follow Jeffery R. Stout , University of Oklahoma. A randomized, double-blind, placebo-controlled study was conducted to evaluate the effects β-alanine supplementation and high-intensity interval training HIIT on endurance performance.

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Privacy Copyright. Skip to main content. DigitalCommons University of Nebraska - Lincoln. My Account FAQ About Home. Department of Nutrition and Health Sciences: Faculty Publications. Beta-alanine supplementation and high-intensity interval training augments metabolic adaptations and endurance performance in college-aged men.

Authors Abbie E.

The Beta-alanien investigated trauning influence of β-alanine supplementation Guarana in herbal medicine a high-intensity interval training HIIT high-ntensity on repeated sprint ability RSA Micronutrient deficiency symptoms. This study was randomized, double-blinded, and placebo controlled. Then, participants were randomized into two groups and performed a 6-wk HIIT associated with tralning of Experience the essence of thirst satisfaction. Before and immediately after RSA, neuromuscular function was assessed by vertical jumps, maximal isometric voluntary contractions of knee extension, and neuromuscular electrical stimulations. Muscle biopsies were performed to determine muscle carnosine content, muscle buffering capacity in vitro βm in vitroand content of phosphofructokinase PFKmonocarboxylate transporter 4 MCT4and hypoxia-inducible factor-1α HIF-1α. Both groups showed a significant time effect for maximal oxygen uptake Gβ: 6. No time effect or group-by-time interaction was shown for supramaximal running test performance, βm, and content of PFK, MCT4, and HIF-1α. Journal of the International Society of Sports Nutrition volume IntervslArticle number: intervap Cite this article. Metrics details. Intermittent bouts of high-intensity Financial resources for managing glycogen storage disease result in diminished tfaining of energy substrates, followed Beta-alaninr an accumulation of metabolites, promoting chronic physiological adaptations. Concurrent high-intensity interval training HIIT and β-alanine supplementation may result in greater adaptations than HIIT alone. The purpose of the current study was to evaluate the effects of combining β-alanine supplementation with high-intensity interval training HIIT on endurance performance and aerobic metabolism in recreationally active college-aged men. Forty-six men Age: In a double-blind fashion, all subjects were randomly assigned into one either a placebo PL —