Beta-Alanine Boosts Strength-Endurance
Beta-alanine is an amino acid that is used by the body to form carnosine, an acid buffer concentrated in fast-twitch muscle fibers. Researchers from the College of New Jersey recently investigated the effects of beta-alanine supplementation on performance in repeated sets of weightlifting. They hypothesized that beta-alanine supplementation might alter hormone concentrations in a way that would benefit performance.
Eight experienced male weightlifters took either beta-alanine or placebo for 30 days while engaging in a strength training. All subjects performed a strength-endurance test consisting of six sets of 12 squats with a 70-percent of maximum load before and again after the supplementation period. After supplementation, mean power in the squat test increased by 98.4 percent in the beta-alanine group and by only 7.2 percent in the placebo group. However, there were no differences in concentrations of testosterone, growth hormone or cortisol between the two groups.
The authors of the study, which was published in the International Journal of Sports Medicine, concluded, "Results indicate that four weeks of beta-alanine supplementation can significantly improve muscular endurance during resistance training in experienced resistance-trained athletes. However, these performance gains did not affect the acute endocrine response to the exercise stimulus." Rather, it is likely that beta-alanine supplementation increased strength-endurance simply by increasing the acid-buffering capacity of the muscles. |
