Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study

Abstract

Backgroundβ-Alanine (BA) is a non-essential amino acid that has been shown to enhance exercise performance. The purpose of this investigation was to determine if BA supplementation improved the adaptive response to five weeks of a resistance training program.MethodsThirty healthy, strength-trained individuals were randomly assigned to the experimental groups placebo (PLA) or BA. Over 5 weeks of strength training, subjects in BA took 6.4 g/day of BA as 8 × 800 mg doses each at least 1.5 h apart. The training program consisted of 3 sessions per week in which three different leg exercises were conducted as a circuit (back squat, barbell step ups and loaded jumping lunges). The program started with 3 sets of 40 s of work per exercise and rest periods between sets of 120 s in the first week. This training volume was then gradually built up to 5 sets of 20 s work/60 s rest in the fifth week. The work load during the program was set by one of the authors according to the individual’s perceived effort the previous week. The variables measured were average velocity, peak velocity, average power, peak power, and load in kg in a back squat, incremental load, one-repetition maximum (1RM) test. In addition, during the rest period, jump ability (jump height and power) was assessed on a force platform. To compare data, a general linear model with repeated measures two-way analysis of variance was used.ResultsSignificantly greater training improvements were observed in the BA group versus PLA group (p = 0.045) in the variables average power at 1RM (BA: 42.65%, 95% CI, 432.33, 522.52 VS. PLA: 21.07%, 95% CI, 384.77, 482.19) and average power at maximum power output (p = 0.037) (BA: 20.17%, 95% CI, 637.82, 751.90 VS. PLA; 10.74%, 95% CI, 628.31, 751.53). The pre- to post training average power gain produced at 1RM in BA could be explained by a greater maximal strength gain, or load lifted at 1RM (p = 0.014) (24 kg, 95% CI, 19.45, 28.41 VS. 16 kg, 95% CI, 10.58, 20.25) and in the number of sets executed (p = 0.025) in the incremental load test (BA: 2.79 sets, 95% CI, 2.08, 3.49 VS. PLA: 1.58 sets, 95% CI, 0.82, 2.34).Conclusionsβ-Alanine supplementation was effective at increasing power output when lifting loads equivalent to the individual’s maximal strength or when working at maximum power output. 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.Electronic supplementary materialThe online version of this article (10.1186/s12970-018-0224-0) contains supplementary material, which is available to authorized users.

Evaluation and Behavior of Spanish Bodybuilders: Doping and Sports Supplements

“…Thus, it has been demonstrated that B-alanine supplementation, in combination with creatine, increases the training load and levels of lean mass with respect to the exclusive intake of creatine [45]. Furthermore, it has recently been reported that supplementation with BA increases both 1 RM and the maximum power levels at 1 RM loads and maximum power levels after a period of supplementation in combination with resistance training [46]. In the same way, sodium bicarbonate supplementation improves extracellular pH regulation.…”

Effects of Dietary Nitrate Supplementation on Weightlifting Exercise Performance in Healthy Adults: A Systematic Review

“…Indeed, whereas Williams et al [113] assessed muscle power and velocity during two single explosive repetitions with full recovery (5 min rest between sets), Ranchal-Sánchez et al [114] assessed power and velocity during sets of repetitions until failure. Muscle velocity and muscle power assessment require optimal neuromuscular conditions and, as such, studies analyzing the effect of different supplements on muscular velocity and power selected a maximum of two repetitions with a submaximal load, with recovery periods of 2−5 min [117][118][119][120][121][122]. Thus, the procedure used by Ranchal-Sánchez et al [114] to assess muscle power and velocity may not be suitable to detect a potential effect of NO 3 − supplementation.…”

Short-Time β-Alanine Supplementation on the Acute Strength Performance after High-Intensity Intermittent Exercise in Recreationally Trained Men

“…These results agree with those of Outlaw et al [18], whereby eight weeks of β-alanine supplementation (3.4 g/day for eight weeks) did not increase maximum strength in the leg press or bench press. In contrast, Maté-Muñoz et al [41] reported greater increases in maximal strength and power following five weeks of β-alanine supplementation. Whether β-alanine supplementation benefits maximal strength adaptations associated with resistance training still requires further investigation [36].…”