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10 Studies That Prove Why Elite Athletes Should Use Beta-Alanine

10 Studies That Prove Why Elite Athletes Should Use Beta-Alanine

#swolefit | Nov 21, 2018 | 0 comments
  • Post author
    Walter Hinchman

It’s true that no pill or powder can make you jacked overnight. But there are a few that can fast-track your plan to become stronger and faster. One of the most promising supplements to help get you more swole is Beta-Alanine. The power of Beta-Alanine is unrivaled in the sports supplement world. Beta-Alanine is a non-essential beta amino acid that’s proven to help you surpass your usual rep threshold and increase your workout volume. Beta-Alanine is so powerful because it’s converted into carnosine – a dipeptide that helps counteract the development of lactic acid, which causes a burning sensation in your muscles and results in muscle fatigue which eventually translates into a loss of power. Let's turn to the research and see what science has to say about the power of Beta-Alanine.

Beta-Alanine Helps Fight Muscle Fatigue

Hydrogen ion build-up is what causes the lactic acid burn during strength training. And one of the most potent buffers against that lactic acid buildup is carnosine – a dipeptide that is in part composed from beta-alanine. The more carnosine that your body contains, the better the defense it has against fighting muscle fatigue. A study found in the journal NUTRIENTS found that supplementing beta-alanine at a clinical dose of 5g per day, has been shown to increase muscle carnosine concentrations by up to 58 percent in just four weeks, and 80 percent in 10 weeks. Higher carnosine levels mean a delay in muscle fatigue resulting in more training and harder workouts. (1, 4)

Beta Alanine Helps Improve Endurance During High-Intensity Training (HIIT)

If carnosine helps delay muscle fatigue, then that also means you have more time to exhaustion. In fact, a research study published in the Journal of Applied Physiology conducted in Ghent, Belgium investigated beta-alanine supplementation on the performance of highly trained elite rowers. The study showed that after 7 weeks of beta-alanine supplementation at 5g per day, beta-alanine improved rowing performance and speed. (2) Beta-Alanine has also been shown to improve high-intensity anaerobic performance, such as cycling, sprinting, and lifting and helps improve exercise capacity (3)

A study found in the journal Exercise Physiology also investigated the effects of beta-alanine supplementation on a 10km running time trial. Sixteen subjects were randomized into a double-blind placebo-controlled trial. For 23 days, the subjects ingested 5g of beta-alanine or a placebo. The running protocol was performed three times per week. The results showed that time to completion of the 10km running time trial decreased significantly with those that supp’ed up with beta-alanine. If you want to improve your running times, beta-alanine at 5g per day, can definitely help. (10)

RELATED Beta-Alanine: The Best Supplement For Muscle Endurance

Beta Alanine Increases VO2 Max

VO2 max is defined as the maximum amount of oxygen your body can use, during exercise. Researchers from the University of Oklahoma, conducted a double-blind controlled trial that evaluated the effects of combining beta-alanine supplementation with high-intensity interval training (HIIT) on endurance performance and aerobic metabolism in recreationally active college-aged men. The results showed that after three weeks, VO2 MAX thresholds improved by 110% and after six weeks to 115% (5) 

Beta Alanine Boosts The Power Of Creatine

Creatine is yet another powerful supplement that has been extensively researched and proven to help increase power and strength. But, research shows that creatine combined with beta-alanine improves strength, body composition, and significantly improves greater gains in strength than compared to supplementing creatine alone. (6) You can step up your game even further, when you pair Kre-Alkalyn instead of Creatine Monohydrate with Beta-Alanine.

RELATED Kre-Alkalyn Vs Creatine: Which One Is Better?

Beta Alanine Improves Greater Gains In Strength 

It’s a simple fact, that if beta-alanine is so powerful in reducing muscle fatigue, that in turn, you’ll be able to increase your training volume. And if you increase training volume that also means you’ll increase your strength at a faster pace. (9)

A study published in the International Journal of Sports Medicine administered 5g of beta-alanine to 12 fit male individuals over the course of 4 weeks. A strict strength training protocol consisting of 6 sets, with 12 reps at 70% max squat with 90-second rest, was performed before and after each supplemental period. Those that supp’ed up experienced a 22% increase in total repetitions of squats compared to the placebo group. (7, 8)

What’s The Recommended Dose Of Beta-Alanine?

Beta-Alanine is a bit different than most other supplements. Beta-alanine requires a loading phase, where your muscles can be saturated with a larger accumulation of carnosine for you to realize the full effects. The research shows, that you need at least 5g per day for up to four weeks before you start seeing an improvement in exercise performance. Beta-alanine, however, does not need to be cycled.

For those of you that partake in high-intensity interval training, or endurance athletes supplementing with products that have a higher dose will prove to be more effective, since your body naturally depletes carnosine stores under strenuous physical activity.

Dosing Protocol

Elite/Endurance Athletes
  • Training Days: 5g pre-workout, best paired with Kre-Alkalyn and BCAA
  • Rest Days: 5g in the morning, best paired with Kre-Alkalyn and BCAA

The Conclusion

These ten studies prove the power of Beta-Alanine and that is has become an irreplaceable ingredient to help optimize athletic performance. In fact, the International Olympic Committee, in its consensus statement on dietary supplements and high-performance athletes, listed beta-alanine as one of the supplements that can directly improve sports performance. If you want to improve your performance, then Beta-Alanine can help you get there. 

Ready to take your athletic performance to the next level? 

Swolverine's Beta-Alanine has 100 clinically dosed servings at 5g per serving and it's unflavored. Tastless, you can mix it with anything to start building your muscle carnosine and fight fatigue to help improve your training volume and endurance. 

SWOLVERINE is an endurance athlete and active lifestyle brand. Made for the elite athlete, and the strong-willed our products were designed to fuel your athletic performance. We perform when you perform. 

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle. 

References

  1. Culbertson, Julie Y et al. “Effects of beta-alanine on muscle carnosine and exercise performance: a review of the current literature” Nutrients 2,1 (2010): 75-98.
  2. Baguet A, Bourgois J, Vanhee L, Achten E, Derave W. Important role of muscle carnosine in rowing performance. J Appl Physiol. 2010;109(4):1096-101.
  3. Smith AE, Walter AA, Graef JL, et al. Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. J Int Soc Sports Nutr. 2009;6:5.
  4. Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids. 2012;43(1):25-37.
  5. Smith AE, Walter AA, Graef JL, et al. Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. J Int Soc Sports Nutr. 2009;6:5.
  6. Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab. 2006;16(4):430-46.
  7. Hoffman, J., Ratamess, N., Ross, R., Kang, J., Magrelli, J., Neese, K., Faigenbaum, A. and Wise, J. (2018). β-Alanine and the Hormonal Response to Exercise.
  8. Abady H., Sharifi G., Faramarzi M. (2014) The effect of eight weeks of β-alanine supplementation and pyramid resistance training on carnosine and IL-8 in non-athlete men. European Journal Of Experimental Biology. 4(1):404-409
  9. Maté-Muñoz, José Luis et al. “Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study” Journal of the International Society of Sports Nutrition 15 19. 25 Apr. 2018, doi:10.1186/s12970-018-0224-0
  10. Santana, Jeferson O et al. “Beta-Alanine Supplementation Improved 10-km Running Time Trial in Physically Active Adults” Frontiers in physiology 9 1105. 8 Aug. 2018, doi:10.3389/fphys.2018.01105
  11. Maughan R, Burke L, Dvorak J, et al. IOC consensus statement: dietary supplements and the high-performance athlete. Br J Sports Med 2018;52(7):439-455.
  • Post author
    Walter Hinchman

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