Beta-alanine and exercise capacity -
Cross-over designs were excluded due to the long washout period for skeletal muscle carnosine following supplementation. A single outcome measure was extracted for each exercise protocol and converted to effect sizes for meta-analyses.
Results: 40 individual studies employing 65 different exercise protocols and totalling 70 exercise measures in participants were included in the analyses. A significant overall effect size of 0. Co-supplementation with sodium bicarbonate resulted in the largest effect size when compared with placebo 0.
These data allow individuals to make informed decisions as to the likelihood of an ergogenic effect with β-alanine supplementation based on their chosen exercise modality. Keywords: Amino acids; Exercise; Meta-analysis; Supplements. Published by the BMJ Publishing Group Limited.
JS and DdS carried out the data collection, participated in the interpretation of data, and assisted in the writing of the manuscript. MdF, FL, and JR-N participated in the interpretation of data and drafted the manuscript.
FR performed all statistical analysis, participated in the interpretation of data, and assisted in the writing of the manuscript. All authors read and approved the final manuscript. The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.
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Trexler, E. International society of sports nutrition position stand: Beta-Alanine. Keywords : sport nutrition, endurance training, performance, supplementation, running exercise. Citation: Santana JO, de Freitas MC, dos Santos DM, Rossi FE, Lira FS, Rosa-Neto JC and Caperuto EC Beta-Alanine Supplementation Improved km Running Time Trial in Physically Active Adults.
Received: 05 February ; Accepted: 23 July ; Published: 08 August Copyright © Santana, de Freitas, dos Santos, Rossi, Lira, Rosa-Neto and Caperuto. This is an open-access article distributed under the terms of the Creative Commons Attribution License CC BY.
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No use, distribution or reproduction is permitted which does not comply with these terms. Caperuto, ericocaperuto gmail. Disclaimer: All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers.
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ORIGINAL RESEARCH article Front. Beta-Alanine Supplementation Improved km Running Time Trial in Physically Active Adults. Jeferson O.
Journal of Hyperglycemia risk factors International Society of Exerckse Nutrition Beta-alanine and exercise capacity 12 BMR formula, Article number: 30 Beta-alanine and exercise capacity this article. Metrics Beta-alnaine. The Amd Society of Sports Nutrition ISSN provides Beta-alanine and exercise capacity objective and critical review of the mechanisms and use of Beta-alanine and exercise capacity supplementation. Capacitj on the 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.Journal of exercisd International Society of Sports Nutrition volume 15Article number: 32 Capadity this Beta-alanne. Metrics details. Capackty, a reduction in muscle mass Beta-a,anine function seen in aging populations, may be countered Beta-aalanine improving systemic carnosine exrcise via beta-Alanine β-alanine calacity.
Increasing systemic carnosine levels may result in enhanced anti-oxidant, neuro-protective and pH buffering capabilities. This enhancement should result in Beta-alainne exercise capacity and executive function. Executive function was measured by Stroop Tests 5 min before exercise T1immediately before exercise T2immediately following fatigue T3Plant-based chemicals and health 5 min after fatigue T4.
Heart rate, Rating amd Perceived Exertion RPE and VO 2 were recorded throughout exercise testing. POST BA supplemented abd cycled significantly exrcise than Dxercise POST lactate production expressed xnd trend when comparing treatments, as the Joint health adaptability group produced 2.
BA supplementation increased exercise capacity and eliminated endurance exercise Beta-a,anine declines in executive function seen after anc. Increased POST TTE Beta-alanine and exercise capacity with similar PRE vs Exercsie lactate production indicates an improvement in the ability of BA to extend exercise durations.
A common causative factor is Artichoke-centric Mediterranean cuisine deterioration, Beta-alanihe as sarcopenia, and changes in viable skeletal muscle [ 1 ].
It has been previously shown that there is a direct relationship between sarcopenia onset and depleted systemic carnosine [ 234 capxcity, 5 ].
Carnosine is a dipeptide synthesized Betz-alanine carnosine synthetase in the Betta-alanine of β-Alanine and L-Histidine Beta-alanien 46eexercise8910 ] predominantly found within exercixe muscle.
It functions to Beta-alahine myofiber contractility via enhancing sarcomere sensitivity exefcise calcium, as well as to maintain pH Forskolin and muscle building [ exrcise6anx101112Bfta-alanine1415 Hyperglycemia risk factors.
By acting as exercse pH buffer, carnosine allows High-fiber breakfast options larger accumulation of lactate during exercise by delaying the associated Joint health productivity of systemic pH known to have negative effects on exercise performance and Betaa-alanine [ 2612 anr.
As carnosine Beta-alahine become exercixe Beta-alanine and exercise capacity a exercisf of sarcopenia, capacitu ability to buffer pH becomes acpacity manifesting a quicker onset of Beat-alanine [ 23 ].
Systemic carnosine Hyperglycemia risk factors have been successfully elevated by supplementing β-Alanine, a non-essential amino acid and rate limiting factor in Beta-alanine and exercise capacity synthesis [ 816 ], at 3. Additionally, β-Alanine induced increases in systemic carnosine are sustained over a range of 4 months following supplementation [ 14 ].
Studies have been investigated β-Alanine supplementation in young adults Beta-alabine an effort Beta-alanine and exercise capacity wnd Beta-alanine and exercise capacity performance Beha-alanine multiple dosing strategies and exercise modalities. Hill et al. Multiple other Hydrate and perform at your best consistently have also found similar results with varying dosage strategies.
For example, Hoffman et al Antioxidant-rich meal ideas 9 ] Nutritional assessment that 6. The improvements in exercise capacity seen in young adults led to exercixe involving β-Alanine supplementation in aging adults to combat symptoms of sarcopenia [ 2 BMI for Athletes, 4 ].
Studies of aging populations have used Betaalanine variety of dosage schemes such as 1. Despite the positive results seen in younger Beta-alajine, only del Favero et al.
They found an Different variations of dosages and length Weight management nutrition supplementation within aging populations have, however, Betx-alanine significant increases exercide cycling ability without directly measuring intramuscular carnosine levels [ abdcapaciy ].
Furthermore, exercise has shown Hyperglycemia risk factors affect executive functioning, such as decision making and short term fapacity [ Beta-aalanine ].
Interestingly, researchers have Diuretic herbs for urinary health that carnosine esercise accumulates in the central nervous system, specifically the cerebral cortex [ 1314 ].
In cerebral tissue, edercise acts exerrcise an anti-oxidant Beeta-alanine neuro-protective properties [ Effective cellulite reduction91320 ]. Hoffman et al. In humans, however, a 28 day β-Alanine supplementation showed improved physical fitness performance in military personnel, yet provided only minor improvements in decision making and reaction time [ 9 ].
Further, a recently published study was also unable to demonstrate improved executive function when testing at time points immediately prior to and following exercise [ 22 ]. The present study was undertaken to further investigate the effect of β-Alanine supplementation on exercise endurance and executive function in a middle aged human population.
Our primary outcome was exercise performance measured as time-to-exhaustion TTE. Our secondary outcome was Stroop Test derived indices of executive function. We hypothesize that β-Alanine supplementation would a improve exercise performance and b attenuate the decline in post exercise executive function.
Twelve subjects eight men, four women were recruited from the Buffalo, New York area. All subjects were over the age of 50 years and postmenopausal. Though prescription medications were not considered as exclusion criteria, subjects were asked to report any changes made during their time enrolled in the study.
Exclusion criteria for subjects were as follows: individuals following rigorous exercise plans, individuals using supplements within 6 months of their participation, color blindness to ensure the ability to perform Stroop tests, disabling pain while riding a bicycle, smoking individuals or those who have smoked within 6 months of their participation and failure to meet cardiovascular low risk criteria.
Before testing was conducted, all subjects underwent an exercise-screening test to further ensure ability to perform the bike test and assess exercise capacity. Body composition was determined using a Bodpod Cosmed, Chicago, IL. During the screening visit, demographic data were collected for all subjects Table 1.
Table 1. All subjects were non-smoking, middle age individuals with no formal exercise training regimens or moderate-high health risks. The study consisted of three visits, a screening visit 1pre-supplementation visit 2and post-supplementation visit 3and utilized a double blinded, placebo-controlled, parallel arm experimental design.
Executive function and physical assessments were performed PRE and POST, which included the Stroop test, a TTE trial via cycle ergometer and lactate measures both prior to and following exercise.
During all exercise bouts, VO 2 was continuously measured via a Vacumed Metabolic Cart Vacumed, Ventura, CA. Heart rate HR and Rate of Perceived Exertion RPE were recorded every 2 min during all exercise tests.
All subjects were instructed to arrive to each visit after a 3 h fast and to refrain from strenuous activity prior to this. Subjects were also instructed to maintain their current activity level and diet throughout the course of the study.
Supplementation was modeled after a similar study conducted by Stout et al. Both forms of treatment were administered in identical clear gelatin capsules. Each capsule contained mg of either BA or PL.
This is a normal dose-dependent response commonly felt on the skin of the face and extremities following the ingestion of large doses of BA and the resultant peak in BA plasma concentration [ 23 ].
This sensation has been reported to last for roughly 1 h following onset [ 23 ]. It is thought that dosing strategies designed to lower doses and, therefore, the extent of plasma concentration peaks can be a preventative measure [ 23 ].
Subjects were instructed to ingest three capsules per day, one with each meal, for 28 days. To ensure subject compliance, subjects were given a supplementation log and instructed to record the date and time that each capsule was taken.
Based upon subject intake records, no subjects reported skipping supplementation. Self-compliance in supplementation was therefore sufficient. Also, by dosing 2. Both β-Alanine and microcrystalline cellulose were purchased from Sigma-Aldrich, Co. Louis, MO.
Every 2 min, watts were increased by 25 W and subjects were instructed to exercise until voluntary fatigue. If cadence fell below 70 rpm rpm for greater than 10 s or the subject felt they could not continue, investigators ended the test.
VO 2 was recorded continuously throughout the bout. HR and RPE were recorded every 2 min. VO 2 using Microsoft Excel. Subjects were instructed to maintain a cadence of 70 rpm at their respective workload until voluntary fatigue.
Time was not started until subjects have reached a cadence of 70 rpm at their respective workload. If cadence fell below 70 rpm for greater than 10 s, the test was ended.
VO 2 was recorded continuously. For all exercise tests, lactate was measured via a LactatePlus Nova Biomedical, Waltham, MA analyzer immediately before and immediately following exercise. Lactate production was then calculated as the difference between blood lactate concentrations prior to and following exercise.
Executive function throughout the study was examined via the Stroop test, a cognitive task designed to assess working memory and response inhibition.
Emphasis was placed on measuring declines in executive function following endurance exercise. The Stroop test consisted of a series of colors listed as words in two vertical columns of ten.
On the left, ten words were written in their corresponding color i. Prior to beginning each test, subjects were instructed to give their verbal responses as quickly and accurately as possible; subjects were also instructed prior to beginning each test that if a mistake was made, they shall correct themselves and move on.
Within each test, two tasks were asked of each subject similar to a study conducted by Solis et al. During the first pass, subjects performed the first task in which they were to read the word ignoring the color of the ink i.
The second task was performed during the second pass and consisted of simply identifying the color of the ink i. Each task was timed via a stopwatch. Accuracy was measured, however, not scored because the time taken by a subject for corrected errors contributed to the overall time to completion [ 26 ].
Four Stroop tests were given during each visit, 1 5 min before exercise T1one immediately before exercise T2one immediately following fatigue T3 and finally 1 5 min after fatigue T4.
Four Stroop tests were given during each visit to minimize a learning effect in performance. During each visit, T1 was treated as a true test; however, it was used as a practice for subsequent trials to re-familiarize the subject to testing procedure and not included in data analysis.
Percent change was calculated as a change from PRE to POST within each time point i. The percent change within each time point was then used to analyze differences between time points.
TTE data sets were analyzed using Two Way Measures Analysis of Variance ANOVAwhile physiological measures and Stroop test data was analyzed using T-tests. All data was analyzed with a P level of 0. All analysis tests were run using SigmaPlot version The current study analyzed data from a sample size of 12, which resulted in a power of 0.
One subject from the PL group was not included in data analysis due to an outlier TTE of One subject withdrew from the study prior to being assigned to a treatment group due to personal reasons. The total number of subjects included in the data set analyzed is
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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. Trexler, E. et al. International society of sports nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr 12 , 30 Download citation. Received : 16 June Accepted : 17 June Published : 15 July Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all BMC articles Search. Download PDF. Download ePub. Review Open access Published: 15 July International society of sports nutrition position stand: Beta-Alanine Eric T. Trexler 1 , Abbie E. Smith-Ryan 1 , Jeffrey R. Stout 2 , Jay R. Hoffman 2 , Colin D. Wilborn 3 , Craig Sale 4 , Richard B. Kreider 5 , Ralf Jäger 6 , Conrad P. Earnest 5 , 7 , Laurent Bannock 8 , Bill Campbell 9 , Douglas Kalman 10 , Tim N. Abstract Position statement The International Society of Sports Nutrition ISSN provides an objective and critical review of the mechanisms and use of beta-alanine supplementation. Introduction Beta-alanine is a non-proteogenic amino acid that is produced endogenously in the liver. Mechanism of action Carnosine β-Alanyl-L-histidine is a naturally occurring dipeptide with numerous potential physiological functions and is formed by combining its constituent amino acids, L-histidine and beta-alanine, with the assistance of the enzyme carnosine synthetase. Beta-alanine works by enhancing muscle carnosine concentrations. Supplementation strategies The supplementation strategy for beta-alanine is important to maximize its effects. Beta-alanine safety Paraesthesia i. Consensus of findings To gain a better consensus of published findings, this review includes an analysis of the relative effects RE of literature obtained from PubMed and Google Scholar databases. Full size image. References Harris RC, Tallon MJ, Dunnett M, Boobis L, Coakley J, Kim HJ, et al. Article CAS PubMed Google Scholar Dunnett M, Harris RC. PubMed Google Scholar Hill CA, Harris RC, Kim HJ, Harris BD, Sale C, Boobis LH, et al. Article CAS PubMed Google Scholar Baguet A, Reyngoudt H, Pottier A, Everaert I, Callens S, Achten E, et al. Article CAS PubMed Google Scholar Harris RC, Jones G, Hill CH, Kendrick IP, Boobis L, Kim CK, et al. Article CAS Google Scholar Tallon MJ, Harris RC, Boobis LH, Fallowfield JL, Wise JA. PubMed Google Scholar Baguet A, Everaert I, Hespel P, Petrovic M, Achten E, Derave W. 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Article Text Article info Citation Tools Share Rapid Responses Article metrics Alerts. β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. Bryan Saunders 1 , Kirsty Elliott-Sale 2 , Guilherme G Artioli 1 , Paul A Swinton 3 , Eimear Dolan 1 , Hamilton Roschel 1 , Craig Sale 2 , Bruno Gualano 1 1 Applied Physiology and Nutrition Research Group , University of São Paulo , São Paulo , Brazil 2 Musculoskeletal Physiology Research Group , Sport, Health and Performance Enhancement Research Centre, Nottingham Trent University , Nottingham , UK 3 School of Health Sciences , Robert Gordon University , Aberdeen , UK Correspondence to Professor Bruno Gualano, Av. Mello de Moraes 65, Butanta, Sao Paulo, SP , Brazil; gualano{at}usp. Abstract Objective To conduct a systematic review and meta-analysis of the evidence on the effects of β-alanine supplementation on exercise capacity and performance. |
| Latest news | 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. 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. Amino Acids. doi: Article CAS PubMed Google Scholar. Dunnett M, Harris RC. 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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. 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. This is a detailed article about human growth hormone HGH. It includes 10 evidence-based ways to naturally increase your HGH levels. 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. Eating the right foods before a workout can maximize performance and speed up recovery. Creatine has many benefits for health and performance. It can help you gain muscle, increase strength, and improve brain function, to name a few. Sports drinks are a big part of athletics and big business around the globe, but some debate whether they're any more hydrating than water. When it comes to gaining lean muscle, what you eat matters. This article takes a look at the top 26 muscle building foods. While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Beta-Alanine — A Beginner's Guide. By Arlene Semeco, MS, RD on July 5, What It Is Functions Athletics Body Composition Other Benefits Sources Dosage Side Effects In Combination Bottom Line Athletes and those who are active may take beta-alanine supplements to boost performance and strength. Share on Pinterest. What Is Beta-Alanine? How Does It Work? Athletic Performance and Strength. Body Composition. Other Health Benefits. Top Food Sources. Dosage Recommendations. Safety and Side Effects. Combining Sports Supplements. The Bottom Line. How we reviewed this article: History. Jul 5, Written By Arlene Semeco. Share this article. Read this next. The 6 Best Weight Gain Supplements, According to Dietitians. By Allison Knott, MS, RD. The 7 Best Pre-Workout Supplements to Try. By Grant Tinsley, Ph. The 6 Best Supplements to Gain Muscle. How Can I Get a Thicker Neck? |
| ORIGINAL RESEARCH article | Capacityy, researchers have shown that carnosine also accumulates Hyperglycemia risk factors the Metabolism and detoxification nervous system, czpacity the cerebral cortex [ 1314 ]. Mol Asp Med. Lactate production was measured as post-exercise subtracted from pre-exercise lactate concentration. Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. Ooh it tingles! |
| Access this article | Harris Authors Craig Sale View author Beta-aoanine. Mol Ezercise Med. Shelmadine B, Cooke M, Buford T, Hudson G, Redd Capaicty, Leutholtz B, Vegan holiday meal ideas al. Correspondence to Taylor Furst. Article PubMed CAS Google Scholar Sale C, Saunders B, Harris RC. 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. |
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