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Beta Fuel
The rationale behind Beta Alanines rise in popularity is based on well substantiated evidence that beta-alanine supplementation is able to increase intramuscular L-carnosine concentrations, with beta alanine combining with muscle L-histidine(1). Carnosine is of particular importance for high-intensity exercise performance, given that it can act as an intracellular buffer to Hydrogen (2). During moderate to high-intensity exercise, hydrogen ions (H+) begin to accumulate leading to a drop in intramuscular pH and ultimately influencing muscle performance (3). Essentially, increased carnosine levels may help the muscle ‘buffer’ or withstand the fatigue more effectively.
Who uses Beta Alanine?
Increased levels of carnosine through beta-alanine supplementation have been shown to increase exercise capacity and performance of several types, particularly where the high-intensity exercise range is 1-4 min. Beta-alanine supplementation is used by athletes competing in high-intensity track and field, cycling, rowing, swimming events and other competitions (4)(5), as well as helping to enhance training adaptions in these sports (3)(6). A study by Van Thienen and colleagues investigated the effect of beta-alanine supplementation on sprint performance after a 110 minutes simulated road race. They found that beta-alanine supplementation increased peak power output by 11.4%, with mean power output increased by 5%. They concluded that beta-alanine can significantly enhance sprint performance at the end of an exhaustive endurance exercise bout (7).
Recommendations:
WRITTEN BY
TED MUNSON (PERFORMANCE NUTRITIONIST)
Ted is a Performance Nutritionist here at Science in Sport.