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Cycling Performance Supplements That Actually Work. The ScienceBeta-alanine and VO max -
Basically, beta-alanine works to help you train harder for longer, without feeling that muscle-clenching, painstakingly terrible feeling of your muscles tensing up and tiring. One study looked at the effects of beta-alanine supplementation versus a placebo on VO 2 max, time to exhaustion, and lactate concentrations in physical education male students [x2].
Thirty-nine male physical education students were given 2g beta-alanine 5xmg or placebo 5xmg dextrose daily, and outcomes were measured with a continuous graded exercise test GXT on an electronically braked cycle ergometer.
Results showed that supplementing beta-alanine significantly increased VO 2 max and significantly decreased time to exhaustion and lactate concentrations. Another study showed similar results. It investigated the effect of beta-alanine supplementation during a high-intensity interval training HIIT program on repeated sprint ability RSA performance using 6.
Results showed that using beta-Alanine during the high-intensity interval training program increased repeated sprint performance, which may be attributed to improving muscle carnosine content, which attenuates central fatigue.
Working through muscle cramps is some pretty gnarly stuff. Some people can do it, but for most of us our ability to push on is severely comprised.
Muscle acidosis is the number one killer of high-intensity training and if you want to avoid that, taking beta-alanine is key.
Because of the natural of high-intensity training—short duration, max effort—glucose is burned at a rapid pace because the muscles require large amounts of energy. More glucose being burned means more lactate being produced and thus more acidic muscles.
Piggybacking on the last benefits, there are several studies to show the benefit of beta-alanine for extending work capacity in short-duration exercises. One study evaluated the effects of combining beta-alanine with high-intensity interval training HIIT to measure its effects on endurance performance and aerobic metabolism in recreationally active college-aged men [x4].
Results showed significant improvements in VO 2 peak, VO 2 time to exhaustion, and pre-training VO 2 peak after just three weeks of training. Other consistently show that beta-alanine supplementation can elicit significant improvements in performance during multiple bouts of high-intensity exercise as well as single bouts of exercise lasting more than 60 seconds.
Yeah, physical performance and muscles mass start to decrease as we get older, but there are SO many things we can do to prevent that. My point here is that because the ageing process does compromise some of our muscular endurance and strength, as well as decreases intramuscular carnosine levels, most people will experience a quicker rate of fatigue during exercise than they did 20 years ago.
But beta-alanine can stop that or at least delay it. I KNOW. No jitters, crashes, or whatever else happens from pre-workouts. Just clean energy than can help to reduce fatigue onset and extend your endurance training by boosting skeletal muscle carnosine and increasing your lactate threshold.
This one study looked at the effects of 90 days of beta-alanine supplementation on the physical work capacity at the fatigue threshold PWCFT in elderly men and women aged [x5]. Groups took either m beta-alanine 3 times per day or a placebo.
Results showed significant increases in fatigue threshold from pre-supplementation to post, suggesting that beta-alanine supplementation can increase work capacity by delaying neuromuscular fatigue via improving intracellular pH control, thereby improving muscle endurance in older people.
Funk Beta-Alanine is a power-building supplement designed to build lean mass, increase muscular strength, endurance, and power output while delaying muscular fatigue to enable you to train harder for longer. Additionally, if supplementing with a non-time release version, consuming a total daily dose of 6 g would be important for augmenting muscle carnosine [ 40 ].
Combining beta-alanine consumption with a meal during beta-alanine loading has also been shown to be effective for further augmenting muscle carnosine levels 8.
International society of sports nutrition position stand: Beta-Alanine. In terms of running performance, the results also show that athletes performed better during the afternoon measurements.
Mean and standard deviation of the time results of the subjects during the four measurements T1; T2; T3; T4 : AP s ; There is no significant difference between the mean results of the measurements T1—T4. Citation: Developments in Health Sciences 3, 4; The lactate values taken from the blood serum during the T1, T2, T3, T4 measurements are shown in Table 3.
Pre[La-] b : pre-test lactate value; Post[La-] b : the lactate value after the test. The results show that in the afternoon measurements, which were already preceded by a spiroergometric study, we observed higher pre-load lactate values than in the morning studies.
Thus, the results thus obtained are the ones that best show the current fitness status of the subject. In terms of running capacity, the mean time result of T4 was not affected by the use of the single-dose of BA.
However, our study did not show a negative effect of series loading on performance either, as four vita maxima tests within 30 h are a serious load even for well-trained athletes. Contrary to our results, previous research studies using a 4—6 week dietary intervention of 4—6 g per day have observed the ergogenic effect of BA in trained or young adults [ 7, 15—17 ].
Also, 4—6 weeks of 0. Although in the case of the elderly, the goal may no longer be to increase training performance, but rather to curb the decline in aerobic capacity as much as possible, thereby preserving their health.
It can be concluded that the values of lactate Post[La-] b measured after the test in the subjects were not affected by the single-dose BA dietary supplement. Another study using curative BA consumption found similar results for post-exercise lactate values, but a performance difference was also observed there, as a performance-enhancing effect of beta-alanine [ 21—22 ].
In contrast, observations from previous studies using a 4—6 week dietary intervention have reported decreased lactate levels after exercise [ 11, 23—25 ].
However, lactate values after exercise Post[La-] b should be evaluated in conjunction with maximum heart rate and running performance. Regarding the pre-load lactate values Pre[La-] b , the result of T4 measurement was significantly higher compared to the measurement of T1 and T3.
This result may have been due to the longer time to return to baseline after series loading. Beta-alanine supplementation had no effect on the aerobic capacity VO 2max or relative aerobic capacity RVO 2max of the subjects.
Observations from previous studies have reached similar results [ 26, 27 ]. Respiratory minute volume VE did not differ during the studies, thus aerobic capacity could not change either, as tidal volume is one of the greatest limiting factors of aerobic capacity in addition to the oxygen-carrying capacity of the blood.
With our study, we would like to emphasise that more attention should be paid to dietary intervention planning of beta-alanine and that its irregular, non-curative use should be avoided in order to achieve a performance-enhancing effect.
All authors approved the final version of the revised manuscript. This research did not receive any specific grant from funding agencies in the public, commercial, or not-for-profit sectors. The authors declare no conflict of interest. The authors would like to thank the rowing section of Győri Atlétikai Club Hungary and the rowing athletes of Mohácsi Torna Egylet Hungary for their participation in the research.
Dunnett M , Harris RC. Influence of oral beta-alanine and L-histidine supplementation on the carnosine content of the gluteus medius. Equine Vet J ; 30 : — Blancquaert L , Everaert I , Missinne M , et al. Effects of histidine and β-alanine supplementation on human muscle carnosine storage.
Med Sci Sports Exerc ; 49 : — 9. Matthews JJ , Artioli GG , Turner MD , Sale C. The physiological roles of carnosine and β-alanine in exercising human skeletal muscle. Med Sci Sports Exerc ; 51 : — Derave W , Everaert I , Beeckman S , Baguet A.
Muscle carnosine metabolism and β-alanine supplementation in relation to exercise and training. Sports Med ; 40 : — Trexler ET , Smith-Ryan AE , Stout JR , et al. International society of sports nutrition position stand: beta-Alanine. J Int Soc Sports Nutr ; 12 : Varanoske AN , Hoffman JR.
Comparison of sustained-release and rapid-release β-alanine formulations on changes in skeletal muscle carnosine and histidine content and isometric performance following a muscle-damaging protocol.
Amino Acids ; 51 : 49 — Saunders B , DE Salles Painelli V , DE Oliveira LF , et al. Twenty-four weeks of β-alanine supplementation on carnosine content, related genes, and exercise. Med Sci Sports Exerc ; 49 : — Gardner ML , Illingworth KM , Kelleher J , Wood D.
Intestinal absorption of the intact peptide carnosine in man, and comparison with intestinal permeability to lactulose. J Physiol ; : — Baguet A , Reyngoudt H , Pottier A , et al.
Carnosine loading and washout in human skeletal muscles. J Appl Physiol ; : — Stellingwerff T , Anwander H , Egger A , et al. Effect of two beta-alanine dosing protocols on muscle carnosine synthesis and washout. Amino Acids ; 42 : — Hobson RM , Harris RC , Martin D , et al.
Effect of beta-alanine with and without sodium bicarbonate on m rowing performance. Int J Sport Nutr Exerc Metab ; 23 : — 7. Peeling P , Binnie MJ , Goods PSR , Sim M , Burke LM. Evidence-based supplements for the enhancement of athletic performance.
Int J Sport Nutr Exerc Metab ; 28 : — Stegen S , Blancquaert L , Everaert I , et al. Meal and beta-alanine coingestion enhances muscle carnosine loading.
Med Sci Sports Exerc ; 45 : — Pavlik G. Budapest : Medicina ; de Andrade Kratz C , de Salles Painelli V , de Andrade Nemezio KM , et al. Beta-alanine supplementation enhances judo-related performance in highly-trained athletes. J Sci Med Sport ; 20 : — 8.
Baguet A , Bourgois J , Vanhee L , Achten E , Derave W. Important role of muscle carnosine in rowing performance. Van Thienen R , Van Proeyen K , Eynde BV , Puype J , Lefere T , Hespel P. Beta-alanine improves sprint performance in endurance cycling. Med Sci Sports Exerc ; 41 : — Furst T , Massaro A , Miller C , Williams BT , LaMacchia ZM , Horvath PJ.
β-Alanine supplementation increased physical performance and improved executive function following endurance exercise in middle aged individuals. J Int Soc Sports Nutr ; 15 : McCormack WP , Stout JR , Emerson NS , et al. Oral nutritional supplement fortified with beta-alanine improves physical working capacity in older adults: a randomized, placebo-controlled study.
Exp Gerontol ; 48 : — 9. Stout JR , Graves BS , Smith AE , et al. The effect of beta-alanine supplementation on neuromuscular fatigue in elderly 55—92 years : a double-blind randomized study. J Int Soc Sports Nutr ; 5 : Derave W , Ozdemir MS , Harris RC , et al.
Beta-alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters.
Beckner ME , Pihoker AA , Darnell ME , et al. Effects of multi-ingredient preworkout supplements on physical performance, cognitive performance, mood state, and hormone concentrations in recreationally active men and women.
J Strength Cond Res For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first. The average 5K time depends on a few factors, including age, sex, and fitness level.
But, you can expect to finish a 5K in roughly 30 to 40 minutes. Thinking about using an AI tool like ChatGPT to help you get in shape?
Here are the pros and cons health experts say you should consider. We're testing the Lululemon product for you and weighing in on whether the trend has past or if it's still worth the hype.
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Get Motivated Cardio Strength Training Yoga Rest and Recover Holistic Fitness Exercise Library Fitness News Your Fitness Toolkit. Medically reviewed by Jake Tipane, CPT — By Daniel Yetman on June 29, Tips to improve Sample workouts How long does it take?
Supplements Measuring Vo2 max When to talk to a pro Takeaway Your Vo2 max is a measure of the maximum amount of oxygen your body can use during exercise.
Tips to improve. Sample workouts. How long does it take? Do any supplements help? How to measure. When to talk to a pro. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.
We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Jun 29, Written By Daniel Yetman. Share this article. Read this next. Medically reviewed by Gregory Minnis, DPT.
What Is Cardiorespiratory Endurance and How Can You Improve It?
All natural sports snd VO2 Beta-alanin was scientifically engineered to significantly increase VO2 max, aerobic capacity and amx economy to enhance athletic Beta-alanune and Beta-akanine. No Autophagy and lysosome function Beta-alanine and VO max on the market is as complete as VO2-BOOST® for increasing VO2 max as demonstrated in the clinical studies shown below. Van Thienen R, Van Proeyen K, Vanden Eynde B, Puype J, Lefere T, Hespel P. Med Sci Sports Exerc. PURPOSE: Recent research has shown that chronic dietary beta-alanine betaALA supplementation increases muscle carnosine content, which is associated with better performance in short min maximal exercise.Beta-alanine and VO max -
Tingles aside, paresthesia has no adverse effects, and will not interrupt your training [ R ]. To see maximum performance benefits, athletes should dose You should take beta-alanine minutes pre-workout and 3. Beta-Alanine is a bit different than most other supplements.
Beta-alanine requires a loading phase. Studies show that athletes with a larger saturation or accumulation of muscle carnosine content who loaded at least 90 grams of beta-alanine over 28 days saw marked improvement in performance. Those with a greater intake of grams over the same period significantly amplified their results.
The research shows, that you need at least 5g per day for up to four weeks before you start seeing an improvement in exercise performance. Beta-alanine, however, does not need to be cycled. According to CarnoSyn® , you're starting dose should be at least 3. If you want to maximize athletic performance and endurance, it's recommended to supplement with 6.
Carnosyn has a loading period of 28 days and should be taken every day on training and non-training days to maintain optimal levels of carnosine in the body. It should be notated that the higher the dose, the more performance benefits you will receive overtime. Remembering to take your beta-alanine consistently is key, to improving peak performance and fueling endurance.
When choosing a Beta-Alanine supplement, it's extremely important that you choose a product that uses CarnoSyn®. When comparing CarnoSyn with other beta-alanine products, CarnoSyn is the only beta-alanine with more than 20 published scientific studies, supported claims, proven performance, and patent protection around the world.
So before you buy Beta-Alanine look at the supplement facts, and make sure the key ingredient is CarnoSyn®. We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes.
We provide the nutrients you need to power your active lifestyle. Culbertson, Julie Y et al. Baguet A, Bourgois J, Vanhee L, Achten E, Derave W.
Important role of muscle carnosine in rowing performance. J Appl Physiol. Smith AE, Walter AA, Graef JL, et al. Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial.
J Int Soc Sports Nutr. Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids. Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. Int J Sport Nutr Exerc Metab.
Hoffman, J. and Wise, J. β-Alanine and the Hormonal Response to Exercise. Abady H. European Journal Of Experimental Biology. Maté-Muñoz, José Luis et al. Santana, Jeferson O et al. Maughan R, Burke L, Dvorak J, et al.
IOC consensus statement: dietary supplements and the high-performance athlete. Br J Sports Med ;52 7 Get exclusive access to discounts and the latest on fitness, nutrition, and wellness delivered straight to your inbox.
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In this ultimate guide to beta-alanine, we will cover the following topics What Is Beta-Alanine? How Does Beta-Alanine Work? What Are The Benefits Of Beta-Alanine? Who Can Benefit From Beta-Alanine? What Are The Differences Between Generic Beta-Alanine Vs. What Are The Different Forms Of Beta-Alanine?
When Should You Take Beta-Alanine? What Is Beta-Alanine? RELATED ARTICLE The Best Supplement For Increasing Endurance What Are The Benefits Of Beta-Alanine? Beta-Alanine Benefits: Delays Muscle Fatigue Hydrogen ion build-up is what causes lactic acid burn during strength training.
Beta-Alanine Benefits Optimizes The Power Of Creatine Creatine is yet another powerful supplement that has been extensively researched and proven to help increase explosive power and strength. DOWNLOAD THE CLINICAL STUDY HERE To maximize your performance, even more, pair Kre-Alkalyn [ph corrected creatine] instead of Creatine Monohydrate with Beta-Alanine.
In summary, Beta-alanine is a game-changer when it comes to optimizing performance Who Can Benefit From Beta-Alanine? Total Work Capacity A day study demonstrated an increase of What's The Recommended Dose Of Beta-Alanine?
What's The Best Beta-Alanine Supplement? Looking for the best CarnoSyn Beta-Alanine to increase your endurance? Swolverine's Beta-Alanine is a non-essential beta-amino acid, which works to fight muscle fatigue by counteracting the development of lactic acid. If you can fight muscle fatigue, then you can maintain a high level of performance past the point of exhaustion.
Less muscle fatigue means increased training volume, which translates into more strength, better endurance, and optimized performance. Tags: Beta-alanine , Carnosyn , Guides , Supplements.
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Featured products. Popular posts. Although beta-alanine supplementation substantially increased muscle carnosine concentrations, both the beta-alanine and placebo groups saw performance decrements following six weeks of supplementation [ 70 ].
Overall, available research indicates that beta-alanine provides a modest benefit for exercise lasting up to approximately 25 min in duration. To date, research beyond this time frame is limited and does not demonstrate a consistent positive effect.
Beta-alanine may improve exercise duration during tasks requiring a greater contribution from aerobic energy pathways. The physical working capacity at fatigue threshold PWC FT indicates the highest cycling power output that results in a non-significant increase in vastus lateralis muscle activation.
This measurement is a validated and reliable method of determining the power output at which the onset of neuromuscular fatigue occurs [ 71 ], and has been used to determine the effects of beta-alanine supplementation on neuromuscular fatigue.
In , Stout et al. Similar results were reported in female participants the following year During 6 weeks of high-intensity interval training, Smith et al. Despite marked improvements, the relative effect calculated was below , as the group consuming a placebo improved by Using slightly different methodology to quantify neuromuscular fatigue, Smith-Ryan et al.
The effects of beta-alanine on neuromuscular fatigue appear to be more pronounced in longer studies utilizing older subjects. Collectively, the evidence suggests that beta-alanine supplementation attenuates neuromuscular fatigue, particularly in older subjects.
Improvements in fatigue threshold may be augmented with concurrent participation in high-intensity interval training. Studies investigating the effects of beta-alanine on strength outcomes have reported mixed findings.
While short-term 30 days studies by Hoffman et al. In a similar length study 4 weeks , Derave et al. In contrast, Sale et al. It has been hypothesized that the documented improvements in training volume and fatigue may translate to meaningful changes over prolonged interventions.
Despite improvements from baseline testing, Kern and Robinson [ 66 ] did not show eight weeks of beta-alanine supplementation to significantly improve flexed arm hang performance in wrestlers or football players compared to placebo. In a week intervention, Kendrick et al. Finally, Hoffman et al.
Collectively, the evidence suggests that beta-alanine may improve indices of training volume and fatigue for resistance exercise, but more long-term studies are needed to clarify potential effects on strength and body composition compared to placebo.
Beta-alanine appears to increase training volume, however, current research does not indicate an additive benefit on strength gains during resistance training.
The training and duties of military personnel and other tactical athletes often consist of prolonged and rigorous exercise, resulting in reductions in physical and cognitive performance [ 77 ]. Beta-alanine supplementation may be advantageous in this population, potentially attenuating fatigue, enhancing neuromuscular performance, and reducing oxidative stress.
In , an expert panel published a review regarding the use of beta-alanine in military personnel [ 78 ]. The panel concluded that there was insufficient evidence to recommend the use of beta-alanine by military personnel [ 78 ].
More recently, the use of beta-alanine in tactical personnel was directly investigated by Hoffman et al. Soldiers involved in military training supplemented with either beta-alanine or placebo for 28 days, with researchers testing a number of outcomes pertaining to physical and cognitive performance.
While cognitive performance was not affected, beta-alanine resulted in moderate improvements in peak power, marksmanship, and target engagement speed, compared to placebo [ 77 ].
A subsequent study by Hoffman et al. Recently, it was reported that beta-alanine had no significant effect on brain carnosine or cognitive function in non-tactical athletes [ 80 ]. While evidence in this population is scarce, it would appear that beta-alanine supplementation yields promising results for tasks relevant to tactical personnel.
More research is needed to determine which tasks are consistently improved with supplementation. The combined effects of beta-alanine with other ergogenic aids, such as sodium bicarbonate, creatine, and multi-ingredient pre-workout formulas, have gained popularity. Due to the potential positive effects of beta-alanine during high-intensity exercise, it has been hypothesized that combining it with other ergogenic aids may further augment performance and proton buffering.
Sodium bicarbonate SB supplementation has been shown to acutely increase bicarbonate levels, blood pH, and high-intensity exercise performance [ 81 ], prompting interest in combined supplementation with beta-alanine.
Sale et al. Tobias et al. Despite non-significant differences between groups, authors of other studies have calculated the probability of an additive effect with combined beta-alanine and SB supplementation. In a 2,m rowing time trial, Hobson et al. In swimmers, de Salles Painelli et al.
In contrast to these studies, other findings do not suggest a synergistic effect between beta-alanine and SB. In a series of two repeated m sprints in swimmers, Mero et al.
Ducker et al. Results demonstrated that SB supplementation improved performance more than placebo, beta-alanine, or a combination of beta-alanine and SB.
Saunders et al. Results indicated that neither beta-alanine, SB, nor beta-alanine plus SB improved performance on the sprint test. Bellinger et al. It is also important to note that the protocols employed by Ducker et al.
Collectively, the body of literature suggests a modest additive effect when adding SB to beta-alanine supplementation in exercise bouts in which metabolic acidosis may be performance-limiting.
While this additive benefit is not typically revealed with traditional statistical analyses, studies using magnitude-based inferences have suggested that a modest additive effect is likely to exist [ 62 , 65 , 68 ]. The studies reviewed have used supplement dosages ranging from 4. However, the only study to indicate a statistically significant synergistic effect of beta-alanine and SB [ 82 ] employed a unique dosing protocol for SB, providing daily doses of 0.
Individual responses to SB supplementation may vary, likely due to side effects including headache and gastrointestinal discomfort [ 68 , 85 , 87 ]. In terms of practical application, those wishing to combine beta-alanine and SB supplementation must carefully evaluate the dosage and timing with which SB is consumed and weigh the modest additive benefit against the risk of potentially ergolytic side effects.
Given the proton-buffering capacity of muscle carnosine [ 51 ], beta-alanine is most commonly purported to improve performance in exercise of high enough intensity to induce intramuscular acidosis.
Creatine supplementation has been consistently shown to improve high-intensity exercise performance, primarily by increasing phosphorylcreatine and adenosine triphosphate ATP availability [ 88 ].
The first study investigating co-ingestion of these ingredients was reported in a published abstract by Harris et al. Similarly, Hoffman et al. Notably, these studies did not include a treatment arm ingesting beta-alanine alone.
Zoeller et al. Stout et al. Kresta et al. The creatine group trended toward an increase in VO 2 max, while the beta-alanine group trended toward an improvement in rate of fatigue on a series of two Wingate tests. However, no significant effects on performance were noted for any treatment arm, and results did not suggest a synergistic effect between creatine and beta-alanine.
Two studies have shown additive ergogenic effects when beta-alanine is combined with creatine supplementation [ 76 , 89 ], but did not include a treatment group ingesting beta-alanine only. Other studies including a beta-alanine treatment arm have not demonstrated a synergistic effect between beta-alanine and creatine [ 71 , 90 ].
Despite promising findings from initial studies [ 76 , 89 ], more research is needed to evaluate potential synergy between creatine and beta-alanine supplementation.
Multi-ingredient pre- and post-workout supplements have become increasingly popular, with formulations that include a number of purportedly ergogenic ingredients including creatine, caffeine, branched-chain amino acids, whey protein, nitric oxide precursors, and other isolated amino acids [ 91 — 98 ].
Such supplements are typically consumed once per day prior to training, with beta-alanine doses generally ranging from 2 to 4 g single boluses. When ingested acutely before exercise, previous studies have shown these multi-ingredient supplements to improve muscular endurance [ 92 , 98 ], running time to exhaustion [ 91 ], and power output [ 98 ].
Some studies have documented improvements in subjective feelings of energy and focus [ 91 , 92 ], while Gonzalez et al. When taken chronically for a period of 4 to 8 weeks, multi-ingredient pre-workout supplements have been shown to increase measures of strength [ 93 , 94 , 97 ], power output [ 96 ], and lean mass [ 93 — 95 ].
In contrast, Outlaw et al. These discrepant findings may be attributed to the short duration of supplementation 8 days , or the substantial improvements in lean mass, strength, and peak power output displayed by the placebo group.
Overall, the body of literature suggests that acute and chronic ingestion of multi-ingredient pre-workout supplements can contribute to improvements in performance and body composition.
It is difficult to attribute these ergogenic effects directly to beta-alanine, as multi-ingredient supplements include a wide range of ergogenic ingredients that may improve performance independently e.
It typically takes a number of weeks at least 2 weeks for beta-alanine supplementation to yield meaningful increases in muscle carnosine content [ 3 , 19 ]. As such, it is unlikely that beta-alanine is the primary ingredient improving performance outcomes in studies utilizing acute, one-time supplementation.
In studies extending over 4 to 8 weeks, the likelihood of beta-alanine contributing to improvements in performance and indirect effects on body composition is greater.
While it is difficult to determine the relative contributions of individual ingredients, research has demonstrated that multi-ingredient pre-workout supplements containing 2 to 4 g of beta-alanine are safe and efficacious when taken acutely, or chronically for up to 8 weeks.
Co-ingestion of beta-alanine with sodium bicarbonate or creatine have modest additive ergogenic benefits; ingestion of beta-alanine as part of a multi-ingredient pre-workout product may be effective, if the supplementation period is sufficient to increase carnosine levels and the product is taken for at least 4 weeks.
Decades of literature support a potential for carnosine to influence some mechanisms related to health including antioxidant properties, anti-aging, immune enhancing, and neurotransmitter actions.
However, the majority of these health benefits have been explored in vitro and in animal models. Carnosine is widely considered an important anti-glycating agent that serves to prevent reactions that threaten to impact the structure and function of proteins in the body.
Advanced glycation end products are associated with the aging process and diabetic complications, but carnosine is thought to reduce the formation of these end products [ , ].
Carnosine is also known to be an antioxidant that is capable of preventing the accumulation of oxidized products derived from lipid components of biological membranes [ , ]. The antioxidant mechanism of carnosine has been postulated to be due to metal chelation or free radical scavenging [ ].
The combination of histidine-containing compounds, such as carnosine, at near physiological concentrations, have resulted in synergistic antioxidant activity [ 37 ]. Minimal data in humans exists regarding the potential antioxidant effect of increasing muscle carnosine vis-a-vis beta-alanine.
Initial research suggests that beta-alanine may effectively reduce lipid peroxidation and mitigate accumulation of free radicals when combined with aerobic exercise in men and women [ , ]. Future research evaluating potential anti-aging effects and the impact of potential antioxidant properties in humans would be important to explore, especially due to the positive effects beta-alanine has shown in older populations [ 24 , 73 ].
Interestingly, humans also have carnosine within the brain, eye, and heart tissue [ 37 , ]. Therefore some initial data has explored the neuronal effects of carnosine [ 80 , ], as well as potential effects on cardiac tissue and heart rate [ 60 ].
Future research exploring the effects of beta-alanine to induce changes in carnosine concentrations in these tissues would be beneficial, as well as explorations of potential physiological effects in humans. An additional potential function of carnosine has been linked to improvements in calcium sensitivity in muscle fibers [ , ].
As a result of improved calcium sensitivity, there may be a direct impact on muscular performance. This mechanism has not yet been fully explored in humans. One recent paper by Hannah et al. Future studies should further explore this mechanism. Lastly, there is a need for long-term safety data on beta-alanine supplementation as well as more information on potential benefits in special populations such as elderly and tactical athletes.
Four weeks of beta-alanine supplementation 4—6 g daily significantly augments muscle carnosine concentrations, thereby acting as an intracellular pH buffer. Beta-alanine supplementation currently appears to be safe in healthy populations at recommended doses. The only reported side effect is paraesthesia i.
Beta-alanine attenuates neuromuscular fatigue, particularly in older subjects, and preliminary evidence indicates that beta-alanine may improve tactical performance.
Combining beta-alanine with other single or multi-ingredient supplements may be advantageous when the dose of beta-alanine is sufficient i. More research is needed to determine the effects of beta-alanine on strength, endurance performance beyond 25 min in duration, and other health-related benefits associated with carnosine.
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