General description of the supplement
Beta-alanine is a non-essential amino acid. It can be synthesized in the body by breaking down pyrimidine nucleotides or we can get it from our diets via carnosine, enserine or balenine. Beta-alanine can enter a muscle cell and increase carnosine levels, which leads to enhanced intracellular buffering and reduced acid accumulation during exercise. The results of beta-alanine supplementation may be improvement in performance, greater training adaptation and faster healing, muscle recovery and muscle contraction.
Claims being made
Beta alanine is an amino acid that is claimed to raise muscle carnosine and increase the amount of work ...view middle of the document...
Based on online advertising beta-alanine products are targeting athletes who want to improve explosive muscular strength and power output, increase muscle mass as well as athletes who want to improve muscular anaerobic or aerobic endurance. Another group of people to whom the product is targeted are elderly men and women.
The research on beta-alanine and physical performance showed that there are beneficial effects of supplementation for high intensity exercise including anaerobic sprints and resistance training. Particularly performances lasting 60-240s were improved. (Culbertson, 2010)
Research on elderly people suggests that Beta-alanine supplementation improves pH control and therefore improves their muscle endurance. This is an important benefit for preventing falls and maintaining healthy independent life. (Stout, 2008)
The beta-alanine supplement is offered by several brands each suggests a different amount recommended for daily intake and they very from 1500mg-6200mg per day. The prices are varying from 20-30 dollars for 120 capsules or 20-40 dollars for 500g.
Some of the studies have been shown that higher doses in some cases were less effective and can cause unpleasant symptoms of paresthesia. The research made by Harris suggests that maximum single dose should not be more than 10mg/kg of body weight and the total daily intake can very from 3 to 6 g/day. (Harris,2006)
Research supporting/refuting the efficacy of the supplement
One of the research studies that supports beta-alanine supplementation made by Ducker, was based on runners. The purpose of the study was to assess if beta-alanine supplement intake of 28 days can improve performance in 800m track running in trained male recreational club runners.
There were 18 trained male recreational runners participating in the study. They were divided into 2 groups; first group (n=9, age 22+/- 6 years) was taking beta-alanine supplements; second group (n=9,age 22+/-5 years) was a placebo group. All participants completed 4 trials, 2 pre-supplementation and 2 post-supplementation, of an 800m run. The pre- and post- trails were separated by 28 days....