To compare data, a general linear model with repeated measures two-way analysis of variance was used. PLA: PLA; PLA: 1. The improvement observed at 1RM was explained by a greater load lifted, or strength gain, in response to training in the participants who took this supplement.

β-Alanine BA is a non-essential amino acid synthesized in the liver [ 1 ]. It is also found naturally ocurring in animal products such as pork, chicken or red meat [ 2 ]. The dietary supplement classification system of the Australian Institute of Sport AIS describes BA as a class A supplement based on the level of evidence shown for its beneficial effects on sport performance [ 3 ].

The effect of BA on performance has been attributed to its capacity to increase carnosine synthesis. Carnosine is a dipeptide composed of the amino acids BA and L-histidine [ 4 ]. As the organism is incapable of directly absorbing carnosine [ 1 ] and as it known that, unlike L-histidine, BA is able to increase muscular carnosine reserves [ 5 ], its ingestion is considered the limiting factor for muscular carnosine synthesis [ 4 , 6 ].

In effect, the intake of 4. As the major intracellular buffering protein [ 9 ], the main function of carnosine is pH regulation [ 10 ]. Carnosine promotes the sensitivity of muscle fibers to calcium [ 11 , 12 ], enhancing muscle excitation-contraction [ 11 , 13 , 14 ].

These effects have determined that BA supplementation improves performance at exercise efforts of duration 6 to 60 s [ 15 , 16 , 17 ].

In these short, high-intensity exercise movements, glycolytic energy metabolism prevails over the high energy phosphagen system and over oxidative phosphorylation [ 18 ].

Among the different studies that have examined the effects of BA supplementation, only a few have focused on its impacts on resistance exercises [ 19 , 20 ]. Thus, Outlaw et al. Hoffman et al. Although BA supplementation may help increase the 1RM [ 19 ] and the maximum number of repetitions conducted at a submaximal load [ 20 ], no study has yet examined the effects of supplementation on power output in resistance training.

Power is related to force and velocity. As muscular power production is one of the main determinants of sport performance [ 21 , 22 ], several studies have assessed the effects of caffeine supplements on power output in resistance exercises such as back squat BS [ 23 , 24 ], detecting an ergogenic effect on power production.

Another important factor to consider in sports training is the quantification of fatigue, defined as an incapacity of the neuromuscular system to maintain a given power level [ 25 ]. The countermovement jump CMJ is a movement that reflects the contractile and neuromuscular control properties of the whole locomotor system [ 26 ].

Thus, monitoring jump height loss during an exercise session has been used as an indicator of muscular fatigue. Several studies have confirmed a loss of CMJ height during various resistance training exercises [ 27 , 28 , 29 , 30 , 31 , 32 , 33 ]. However, so far no study has monitored CMJ jump height while conducting a 1RM test or the effects of BA supplementation on this indicator of fatigue.

Given the scarce investigations exploring the influence of BA on performance in resistance exercises [ 19 , 20 ], the aim of the present study was to examine the effects of BA supplementation during a 5-week resistance training program.

The primary outcome for the study was power output in a BS incremental load test. Secondary outcomes were kilograms lifted and lifting velocity during the test. As tertiary outcomes, we also examined the jump height and average power losses produced after exercise in a CMJ test.

We hypothesized that BA supplementation would improve power output, kilograms lifted and movement velocity during the incremental BS test, and reduce jump height and average power lossess in the CMJ test produced in response to the BS test.

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. Before and after the training program, all participants performed a BS incremental load test at the laboratory under the same controlled environmental conditions.

During the rest periods of this test, CMJ ability was monitored. The rest period from the pre-training BS test to the start of the training program was 72 h. Similarly, the rest period between the end of the training program and the post-BS test was also 72 h Fig. Thirty young, healthy, resistance-trained men were enrolled in the study.

All subjects were students of the Physical activity and Sport Sciences degree course at the Universidad Alfonso X El Sabio Madrid, Spain.

Each day, it was ensured that each subject took the required supplement dose and attended the training sessions. At the study outset, participants were informed of the study protocol, schedule and nature of the exercises and tests to be performed before signing an informed consent form.

The study protocol adhered to the tenets of the declaration of Helsinki and was approved by the Ethics Committee of the Universidad Alfonso X El Sabio.

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.

Liu Q et al. Mechanisms of itch evoked by beta-alanine. J Neurosci. The store will not work correctly when cookies are disabled.

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Altri clienti hanno acquistato anche. Home Blog sport endurance Beta-Alanine: A supplement to support resistance. endurance , team sports. Author: Federica Federici. Beta-Alanine: The Endurance Supplement Beta -Alanine is a non-essential amino acid , which our body is able to produce independently to meet organic needs.

Beta-alanine: functions and effects Unlike other supplements, Beta-Alanine can boast many studies to support its effectiveness: when used as a food supplement in sports it is really useful , and its intake has various benefits for the athlete. Where to find Beta-Alanine and recommended doses It is not possible to find Beta-Alanine as a free molecule in foods, but it is possible to obtain it in the form of a dipeptide Carnosine above all by consuming meat and fish , therefore foods of animal origin.

Efficacy of Beta-Alanine as a Performance Supplement The efficacy of Beta-Alanine has been demonstrated for efforts of at least 30 seconds , a relatively short time frame when compared to endurance activities. How to take and side effects of Beta-Alanine Despite the proven efficacy and safety of this supplement, a " side " effect linked to the intake of Beta-Alanine is the sensation of tingling or itching which occurs a few minutes after ingestion.

Conclusions Beta-Alanine has been shown to effectively support performance during high-intensity exercise by buffering skeletal muscle pH and consequently delaying lactic acid-induced muscular acidosis. Bibliography Saunders B et al.

Share this article! July 11, - Author: Federica Federici. Comments Write a comment about the article. Write your comment here. Your name. Back to login. Beta alanine is another supplement among the few supplements that have consistently demonstrated to positively affect exercise performance.

Beta alanine is an amino acid and belongs to a group of non-essential ones. This means that the body has the ability synthesize it on its own. However, you can still enhance your performance by adding more beta alanine into the body as a supplement.

How does it work? When does it work? What are the potential drawbacks? And most importantly, how to use it? These are the questions we will answer in this blog. After its absorption, beta alanine in the muscles supports production of a molecule called carnosine. What is carnosine?

It's the compound that actually affects your fatigue resistance. There are two explanations on how increased carnosine levels affect performance. The more popular one is that it acts as a buffer of hydrogen ions and by doing so helps to normalize pH within muscle fibers during intense endurance exercise.

This notion is based on the suggestion that a reduction in pH within muscles causes fatigue. However, there is very limited evidence available to demonstrate that low pH in muscles at physiological temperatures actually is the main cause of muscle fatigue. As a result, it remains to be established if this is really the pathway on how increased carnosine levels affect muscles' function.

Rather than reduced pH, there is more evidence that muscle contraction is negatively affected by accumulation of free phosphate Pi , occurring mostly due to a mismatch between creatine phosphate degradation and its replenishment.

Interestingly, carnosine has been shown to mitigate the consequences of this on muscular function, as demonstrated by this study and this study. Either way, both a decrease in pH and increase in Pi concentrations occur at similar exercise intensities. For this reason, understanding these mechanisms is not essential for its consumers, which leads us to the next question.

Beta alanine works at similar exercise intensities as sodium bicarbonate. This means at intensities above the so-called critical power or at an intensity that we cannot sustain for more than approximately 20 minutes.

It is a part of larger compounds — mainly carnosine and anserine — but breaks free when they are digested. Although most people can get sufficient amounts of beta-alanine from their diet, supplements raise its levels even further.

The standard dosage of beta-alanine is 2—5 grams daily Consuming beta-alanine with a meal can further increase carnosine levels Beta-alanine supplements seem to be better at replenishing muscle carnosine levels than taking carnosine itself It is generally recommended to consume 2—5 grams of beta-alanine daily.

Taking it with a meal may be even more effective. The intensity of this tingling increases with dosage size. It can be avoided by taking small doses — around mg at a time 3. There is no evidence that paraesthesia is harmful in any way Another possible side effect is a decline in taurine levels.

This is because beta-alanine can compete against taurine for absorption in your muscles. Side effects include tingling and decreases in taurine.

The data is limited, but beta-alanine seems safe for healthy individuals. Beta-alanine is often combined with other supplements, including sodium bicarbonate and creatine. Sodium bicarbonate , or baking soda, enhances exercise performance by reducing acid in your blood and muscles 3.

The results suggest some benefits from combining the two supplements — especially during exercises in which muscle acidosis inhibits performance 33 , Creatine helps high-intensity exercise performance by increasing ATP availability. When used together, creatine and beta-alanine have been shown to benefit exercise performance, strength and lean muscle mass 35 , 36 , Beta-alanine may be even more effective when combined with supplements like sodium bicarbonate or creatine.

It also has antioxidant , immune-enhancing and anti-aging properties. You can get beta-alanine from foods that contain carnosine or through supplements.

The recommended dose is 2—5 grams daily. Although excessive amounts may cause tingling in the skin, beta-alanine is considered to be a safe and effective supplement to boost exercise performance. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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While diet and exercise are important for gaining weight, certain supplements may also help. This article examines types of supplements that may be….

When considering a pre-workout supplement, it's important to consider your goals and the type of exercise you do.

Here are 7 of the best pre-workout…. There are several dietary supplements that can help increase muscle mass and strength. Here are the 6 best supplements to gain more muscle. Some people want to have a thick neck purely for aesthetic reasons. But there are health reasons as well.

Learn about the best pre-workout nutrition strategies. Advanced Search. IJES Home About IJES FAQ My Account Accessibility Statement. Privacy Copyright. Skip to main content TopScholar Home About TopScholar FAQ My Account. Authors Kassiana de Araujo Pessoa , Federal University of Maranhao Follow Jason Michael Cholewa , University of Lynchburg Follow Rayssa Sousa-Silva , Department of Physical Education, Federal University of Maranhão, São Luís - MA, Brazil.

Other Subject Area Sport supplementation and Performance. Abstract International Journal of Exercise Science 16 2 : , However, the TRAD-trained arm showed a significantly increased 1RM and total weight lifted compared to the BFR arm p.

Recommended Citation Pessoa, Kassiana de Araujo; Cholewa, Jason Michael; Sousa-Silva, Rayssa; Zhi, Xia; Zagatto, Alessandro M. That's where the fun really begins. The sports benefit of supplementing with beta-alanine lies mostly in its ability to raise muscle carnosine concentrations.

In fact, beta-alanine is the limiting amino acid in carnosine synthesis, meaning that its presence in the bloodstream is directly tied to muscle carnosine levels. To date, every study in which beta-alanine has been supplemented to human subjects has resulted in a significant increase in muscle carnosine.

This stands in contrast to other iconic supplements like creatine , for which distinct responders and non-responders have been observed. But beta-alanine doesn't just work broadly; it also works well.

Supplementation with beta-alanine has been shown to increase muscle carnosine concentrations by up to 58 percent in just four weeks, and 80 percent in 10 weeks.

What's so special about carnosine, you ask? Put simply, a drop in muscle pH is a major contributor to muscle fatigue. Muscle carnosine concentration is also linked with having a high percentage of Type II fast-twitch muscle fibers.

For this reason, you'll find higher levels of muscle carnosine among sprinters and natural muscle freaks. Men also generally have higher muscle carnosine concentrations than women, most likely because the enzyme that breaks down carnosine is more active in women.

You derive little free-form beta-alanine from the foods you consume. Most comes in the form of the dipeptides carnosine, anserine or balenine, each of which contribute to raising beta-alanine availability when broken down during digestion.

Unless you are vegetarian, you derive these from the animal proteins in your diet. Specifically, pork and beef are good sources of carnosine, whereas tuna and venison are high food sources of anserine.

Just how tied is carnosine to being a carnivore? Well, carnosine synthase the enzyme that produces carnosine expression has been shown to be significantly reduced in response to just five weeks of a vegetarian diet. As you might expect from that, muscle carnosine concentrations are significantly lower in vegetarians than in the muscles of their carnivorous or omnivorous counterparts.

Beta-alanine is also a standard ingredient in many pre-workout supplements, in addition to being available on its own. When purchasing a beta-alanine supplement, however, look for the brand name CarnoSyn® on the label. Natural Alternatives International, Inc. is the patent-holder on the manufacturing process by which beta-alanine is made, and its product is the only one protected by use patents and is the one that has been suggested to be effective in repeated research trials.

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.