International society of sports nutrition position stand: Beta-Alanine

Trexler, Eric T.; Smith‐Ryan, Abbie E.; Stout, Jeffrey R.; Hoffman, Jay R.; Wilborn, Colin; Sale, Craig; Kreider, Richard B.; Jäger, Ralf; Earnest, Conrad P.; Bannock, Laurent; Campbell, Bill; Kalman, Douglas; Ziegenfuss, Tim N.; António, José

doi:10.1186/s12970-015-0090-y

“…The meta-analysis reported a smaller effect on trained than non-trained individuals; however, the reason for this difference is not clear 2. Combining β-alanine with sodium bicarbonate has also been shown to further improve performance compared with β-alanine alone 2 3…”

Section: What We Knowmentioning

confidence: 99%

“…The mechanism of ergogenic effect of β-alanine as the precursor to carnosine synthesis is associated with an expansion of its key physiological role as a proton buffer with potential for antioxidant, glycation and calcium regulation influence 3. Increases in carnosine muscle levels depend on the β-alanine load provided 4.…”

Section: What We Knowmentioning

confidence: 99%

“…Variations in the extent of loading between individuals may be due to preingestion initial carnosine levels, muscle fibre type composition and training status. In particular, muscle carnosine seems to be higher in those consuming carnosine-containing foods (ie, beef, pork, fish, etc) and in fast-twitch compared with slow-twitch muscle fibres3 as well as trained individuals.…”

Section: Why β-Alanine May Not Work In All Situations?mentioning

confidence: 99%

See 1 more Smart Citation

β-alanine efficacy for sports performance improvement: from science to practice

Nassis

¹

,

Sporer

²

,

Stathis

³

2016

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“…Poor knowledge of the benefits and correct dosages of β-alanine may influence adherence. As multiple daily doses of β-alanine need to be taken over several weeks to increase muscle carnosine levels,2 non-compliance is likely to reduce the potential of β-alanine supplementation to improve performance.…”

Section: Why Did I Do It?mentioning

confidence: 99%

β-alanine: performance effects, usage and side effects

Kelly

¹

2017

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β-alanine is a relatively new ergogenic aid and a number of questions relating to its effectiveness in enhancing high intensity exercise performance remain to be addressed. The five studies described in this thesis examined the influence of β-alanine supplementation and high intensity training on exercise capacity and considered factors that potentially influence dosage compliance and side effects -factors that may impact on the ergogenic value of β-alanine supplementation. Study 1 examined the efficacy of β-alanine supplementation in conjunction with repeated sprint and sprint interval training (and combined with a pre-exercise dose of sodium bicarbonate), on repeated-sprint ability and high intensity cycling capacity (time to fatigue at 110% of maximum power output). β-alanine supplementation, when combined with sprint and interval training, improved repeated sprint ability but did not influence high intensity cycle capacity. Furthermore, acute sodium bicarbonate ingestion improved high intensity cycle capacity before training but had no influence on either repeated sprint ability or exercise capacity after training. It is likely that intramuscular buffer capacity increased as a result of training and that this may have outweighed the potential ergogenic buffering effects of β-alanine and sodium bicarbonate (i.e., both alone and in combination).Study 2 investigated β-alanine supplementation use and level of knowledge amongst professional rugby union (n = 87), rugby league (n = 180) and Australian Rules Football (n = 303) players. Over half the professional footballers surveyed used β-alanine, yet most supplemented in a manner inconsistent with recommendations. A better understanding of the environment and culture within professional football codes is required before supplement use aligns with evidence-based β-alanine supplementation recommendations. In light of these findings, Study 3 examined compliance levels to β-alanine supplementation in an applied setting. Compliance over a 28 day period was 59% (± 24%) which was significantly lower than the mean compliance rate reported by others (96%) (p < 0.0001). It was concluded that the determinants of β-alanine (non-) compliance in athletes needed to be further investigated. Study 4 examined potential relationships between different β-alanine dosages and side effects. Healthy male participants were divided into low (< 75 kg) and high (> 85kg) body mass groups and completed three supplementation treatments: 1. a placebo, 2. β-alanine as a relative dose of 0.02 g·kgBM -1 and 3. β-alanine as an absolute dose of 1.6 g. For 90 min following supplementation in each condition, participants completed a questionnaire that sought responses to side effects. It was found that lighter individuals iii experienced fewer side effects when they supplemented with β-alanine as a dose relative to body mass; heavier individuals experienced fewer side effects when they consumed an absolute dose of 1.6 g. It was concluded that individualising the supplementation of β-alanine is...

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“…Differences in paraesthesia between individuals have previously been shown to be related to size of dose [282], type of dose (solution vs.…”

Section: Discussionmentioning

confidence: 99%

β–alanine: performance effects, usage and side effects

Kelly¹

0

View full text Add to dashboard Cite

β-alanine is a relatively new ergogenic aid and a number of questions relating to its effectiveness in enhancing high intensity exercise performance remain to be addressed. The five studies described in this thesis examined the influence of β-alanine supplementation and high intensity training on exercise capacity and considered factors that potentially influence dosage compliance and side effects -factors that may impact on the ergogenic value of β-alanine supplementation. Study 1 examined the efficacy of β-alanine supplementation in conjunction with repeated sprint and sprint interval training (and combined with a pre-exercise dose of sodium bicarbonate), on repeated-sprint ability and high intensity cycling capacity (time to fatigue at 110% of maximum power output). β-alanine supplementation, when combined with sprint and interval training, improved repeated sprint ability but did not influence high intensity cycle capacity. Furthermore, acute sodium bicarbonate ingestion improved high intensity cycle capacity before training but had no influence on either repeated sprint ability or exercise capacity after training. It is likely that intramuscular buffer capacity increased as a result of training and that this may have outweighed the potential ergogenic buffering effects of β-alanine and sodium bicarbonate (i.e., both alone and in combination).Study 2 investigated β-alanine supplementation use and level of knowledge amongst professional rugby union (n = 87), rugby league (n = 180) and Australian Rules Football (n = 303) players. Over half the professional footballers surveyed used β-alanine, yet most supplemented in a manner inconsistent with recommendations. A better understanding of the environment and culture within professional football codes is required before supplement use aligns with evidence-based β-alanine supplementation recommendations. In light of these findings, Study 3 examined compliance levels to β-alanine supplementation in an applied setting. Compliance over a 28 day period was 59% (± 24%) which was significantly lower than the mean compliance rate reported by others (96%) (p < 0.0001). It was concluded that the determinants of β-alanine (non-) compliance in athletes needed to be further investigated. Study 4 examined potential relationships between different β-alanine dosages and side effects. Healthy male participants were divided into low (< 75 kg) and high (> 85kg) body mass groups and completed three supplementation treatments: 1. a placebo, 2. β-alanine as a relative dose of 0.02 g·kgBM -1 and 3. β-alanine as an absolute dose of 1.6 g. For 90 min following supplementation in each condition, participants completed a questionnaire that sought responses to side effects. It was found that lighter individuals iii experienced fewer side effects when they supplemented with β-alanine as a dose relative to body mass; heavier individuals experienced fewer side effects when they consumed an absolute dose of 1.6 g. It was concluded that individualising the supplementation of β-alanine is...

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International society of sports nutrition position stand: Beta-Alanine

Cited by 180 publications

References 106 publications

β-alanine efficacy for sports performance improvement: from science to practice

β-alanine efficacy for sports performance improvement: from science to practice

β-alanine: performance effects, usage and side effects

β–alanine: performance effects, usage and side effects

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