BetaAlanine Betaalanine Nonessential amino acid Produced naturally in the liver Combines with the amino acid L histidine in muscle cells to form Carnosine Betaalanine is the rate limiting factor in ID: 205576
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Slide1
Beta-Alanine
Beta-AlanineSlide2
Beta-alanine
Non-essential amino acidProduced naturally in the liver
Combines with the amino acid L-
histidine
in muscle cells to form Carnosine. Beta-alanine is the rate limiting factor in Carnosine productionCarnosine increases the body’s buffering ability to H+ during intense exercise
(Howe et al., 2013)Slide3
Beta-Alanine on Short Duration HIE
(Howe et al., 2013)Slide4
44% likely to increase average power output
Isokinetic average power/repetition significantly increasedFatigue index significantly reducedTime trial performance and short duration muscular force production benefits from beta alanine
(Howe et al., 2013)
Beta-Alanine on Short Duration HIESlide5
Beta-Alanine on Intermittent HIE
(Saunders et al., 2012)Slide6
Beta-Alanine on I
ntermittent HIE
(Saunders et al., 2012)Slide7
Beta-Alanine on I
ntermittent HIE
(Saunders et al., 2012)Slide8
Beta-Alanine on Non-Laboratory C
ontrolled Training
(Chung et al., 2012)Slide9
(Chung et al., 2012)
Beta-Alanine on Non-Laboratory
C
ontrolled
TrainingSlide10
Beta-Alanine Meta Analysis
(Hobson et al., 2012)Slide11
Beta-Alanine Meta Analysis
(Hobson et al., 2012)Slide12
Beta-Alanine Meta Analysis
(Hobson et al., 2012)Slide13
Beta-Alanine
Co-supplementation
(Hobson et al., 2013)Slide14
Beta-Alanine
Co-supplementation
(Hobson et al., 2013)Slide15
Beta-Alanine Dosing
(Stellingwerff et al., 2012)Slide16
Beta-Alanine Dosing
(Stellingwerff et al., 2012)Slide17
Beta-Alanine Washout
(Stellingwerff et al., 2012)Slide18
Dosing
1.6g-3.2g/day
Total dose 179g (126-196g)
Over 4-8 weeks
(Hobson et al., 2012; Stellingwerff et al., 2012)Slide19
Availability
(Bodybuilding.com Foundation Series Beta Alanine,
2015; Myprotein
Beta Alanine,
2015; NutriForce
Sports CarnoSyn Beta Alanine,
2015; PrimaForce
Beta-Alanine, 2015)Slide20
Cost
Brand
Cost
No Servings
Serving SizeCost per ServingBB.com Foundation
Series
£16.55
75
3.2g
22p
PrimaForce
£15.72
100
2g
16p
NutriForce
Sports
£24.23
100
3.2g
24p
My Protein
£18.49
333
1.5g
6p
(Bodybuilding.com Foundation Series Beta Alanine,
2015; Myprotein
Beta Alanine,
2015; NutriForce
Sports CarnoSyn Beta Alanine,
2015; PrimaForce
Beta-Alanine, 2015)Slide21
WADA & Informed Sport
(Informed-
sport.com
,
2015; World
Anti-Doping Agency, 2014)Slide22
WADA & Informed Sport
(Bodybuilding.com Foundation Series Beta Alanine,
2015; Myprotein
Beta Alanine,
2015; NutriForce
Sports CarnoSyn Beta Alanine,
2015; PrimaForce
Beta-Alanine, 2015)Slide23
Conclusions
Improved fatigue indexHIE intermittent performance improved
Training performance can be significantly improved over just 4weeks
Improved exercise capacity
Co-supplementation with sodium Bicarbonate shows slightly greater benefits that Beta-alanine alone(Howe et al., 2013; Hobson et al., 2013; Chung et al., 2012; Hobson et al., 2012; Saunders
et al.,
2012)Slide24
Type of Athlete that would benefit
Short HIE performersIntermittent HIE performers
Events lasting 60-240s optimally
Events over 240s still will have significant improvements compared to placebo however much less than the difference in 60-240s
Time trials such as 2,000m rowing, cycling or 1500m running ideal(Howe et al., 2013; Hobson et al., 2013; Chung et al., 2012; Hobson et al., 2012; Saunders et al., 2012)Slide25
References
Bodybuilding.com
Foundation Series Beta Alanine, (2015).
Bodybuilding.com
Foundation Series Beta Alanine at Bodybuilding.com. [online] Bodybuilding.com. Available at: http://uk.bodybuilding.com/store/bodybuilding-supplements/beta-alanine.html [Accessed 8 May 2015].Chung, W., Shaw, G., Anderson, M., Pyne, D., Saunders, P., Bishop, D. and Burke, L. (2012). Effect of 10 Week Beta-Alanine Supplementation on Competition and Training Performance in Elite Swimmers.
Nutrients
, 4(12), pp.1441-1453.
Hobson, R., Saunders, B., Ball, G., Harris, R. and Sale, C. (2012). Effects of β-alanine supplementation on exercise performance: a meta-analysis.
Amino Acids
, 43(1), pp.25-37.
Hobson,
R., Harris, R., Martin, D., Smith, P., Macklin, B.,
Gualano
, B. and Sale, C. (2013). Effect of Beta-Alanine With and Without Sodium Bicarbonate on 2,000-m Rowing Performance.
International Journal of Sport Nutrition and Exercise Metabolism
, 23(1), pp.480-487.
Howe, S.,
Bellinger
, P., Driller, M.,
Shing
, C. and Fell, J. (2013). The Effect of Beta-Alanine Supplementation on Isokinetic Force and Cycling Performance in Highly Trained Cyclists.
International Journal of Sport Nutrition and Exercise Metabolism
, 23(1), pp.562-570.
Informed-
sport.com
, (2015).
Home | Informed-Sport
. [online] Available at: http://informed-
sport.com
[Accessed 8 May 2015]
.Slide26
References
Myprotein Beta Alanine, (2015).
Beta Alanine
. [online]
Myprotein. Available at: http://www.myprotein.com/sports-nutrition/beta-alanine/10529809.html [Accessed 8 May 2015].NutriForce Sports CarnoSyn Beta Alanine, (2015). NutriForce Sports CarnoSyn Beta Alanine at Bodybuilding.com. [online] Bodybuilding.com. Available at: http://uk.bodybuilding.com
/store/
nutriforce
-sports/
carnosyn
-beta-
alanine.html
[Accessed 8 May 2015].
PrimaForce
Beta-Alanine, (2015).
PrimaForce
Beta-Alanine at
Bodybuilding.com
. [online]
Bodybuilding.com
. Available at: http://
uk.bodybuilding.com
/store/prima-force/beta-
alanine.html
[Accessed 8 May 2015].
Saunders
, B., Sunderland, C., Harris, R. and Sale, C. (2012). β-alanine supplementation improves
YoYo
intermittent recovery test performance.
J
Int
Soc
Sports
Nutr
, 9(1), p.39.
Stellingwerff, T.,
Anwander
, H., Egger, A., Buehler, T.,
Kreis
, R.,
Decombaz
, J. and
Boesch
, C. (2012). Effect of two β-alanine dosing protocols on muscle
carnosine
synthesis and washout.
Amino Acids
, 42(6), pp.2461-2472.
World Anti-Doping Agency, (2014).
Prohibited List
. [online] Available at: https://
www.wada-ama.org
/en/resources/science-medicine/prohibited-list [Accessed 8 May 2015].