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Strength and Power Supplements – Beta Alanine

Posted by Rene Harwood on


Protein Powder

Within the last few years, beta-alanine has become available on the sport nutrition marketplace. Beta-alanine is classically administered as capsules or as a powder that is combined with a liquid (typically water). While a number of clinical trials have revealed increases in indicators of aerobic endurance performance, body composition, and strength with beta-alanine, others have revealed no ergogenic paybacks. Investigators have initiated widespread research in the area of beta-alanine supplementation for strength athletes. Stout and colleagues observed the effects of beta-alanine supplementation on physical working capacity at fatigue threshold (the parameter frequently attained using a cycle ergometer test, can detect the power output at the neuromuscular fatigue threshold) in inexperienced young men. The results exposed a considerably greater increase in PWCFT in the beta-alanine group (as compared to the placebo group).

Some studies have examined the effects of supplementing creatine and beta-alanine together. The suggested benefit would increase work capacity and increase time to fatigue. Results confirmed that creatine plus beta-alanine was effective at augmenting strength performance.The combination also appeared to have a greater effect on lean tissue accruement and body fat composition than creatine unaided. While several studies have underlined the positive results of beta-alanine supplementation, several other studies have shown no improvements.

At the end of the day, beta-alanine supplementation is comparatively new and is a potentially valuable ergogenic aid. It is imperative to realise that there have been only a few well-designed clinical inquiries on this compound, and the printed results to date have been ambiguous at best. One of the possible limitations in the existing literature is the irregularities in dosing regimens (varying from 3 to 6 grams per day). The literature suggests that, although beta-alanine supplementation does not develop maximal strength, it has been demonstrated to improve short-term high-intensity exercise (a pseudo pre-workout compound, if you will). More explicitly, beta-alanine has the verified ability to delay fatigue during high-intensity exercise. This can be beneficial for sportspersons such as runners (800 metres), short-distance swimmers, and any participant engaged in high-intensity conditioning intended at boosting metabolic adaptations, irrespective of the sport.