Format

Send to

Choose Destination
J Int Soc Sports Nutr. 2018 Apr 25;15:19. doi: 10.1186/s12970-018-0224-0. eCollection 2018.

Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study.

Author information

1
1Department of Physical Activity and Sport Sciences, Faculty of Health Sciences, Alfonso X El Sabio University, Avda, Universidad 1, Building C, 3rd floor, Office C-A15, Villanueva de la Cañada, 28691 Madrid, Spain.
2
2Department of Physical Activity and Sport Sciences, TecnoCampus, College of Health Sciences, Pompeu Fabra University, Ernest Lluch, 32 (Porta Laietana), 08302 Mataró-Barcelona, Spain.
3
3Department of Pharmacy, Faculty of Health Sciences, Alfonso X El Sabio University, Avda, Universidad 1, Building C, 3rd floor, Office C-A04, Villanueva de la Cañada, 28691 Madrid, Spain.
4
4Department of Pharmacy, Faculty of Health Sciences, Alfonso X El Sabio University, Avda, Universidad 1, Building D, 3rd floor, Office D-342, Villanueva de la Cañada, 28691 Madrid, Spain.
5
5Department of Physiotherapy, Faculty of Health Sciences, Alfonso X El Sabio University, Avda, Universidad, 1, Building C, 3rd floor, Office C-H05, Villanueva de la Cañada, 28691 Madrid, Spain.
6
6Department of Pharmacy, Faculty of Health Sciences, Alfonso X El Sabio University, Avda, Universidad 1, Building D, 3rd floor, Office D-348, Villanueva de la Cañada, 28691 Madrid, Spain.
7
7Department of Physiotherapy, Faculty of Health Sciences, Camilo José Cela University, Urb, Villafranca del Castillo, Calle Castillo de Alarcón, 49, Villanueva de la Cañada, 28692 Madrid, Spain.
8
Department of Health and Human Performance. Faculty of Physical Activity and Sport Sciences, Polytechnic University, Social Building, 2nd floor, Office 205, Madrid, Spain.
9
9Department of Physical Activity and Sport Sciences, Faculty of Health Sciences, Alfonso X El Sabio University, Avda, Universidad 1, Building C, 3rd floor, Office C-A12, Villanueva de la Cañada, 28691 Madrid, Spain.

Abstract

Background:

β-Alanine (BA) is a non-essential amino acid that has been shown to enhance exercise performance. The purpose of this investigation was to determine if BA supplementation improved the adaptive response to five weeks of a resistance training program.

Methods:

Thirty healthy, strength-trained individuals were randomly assigned to the experimental groups placebo (PLA) or BA. Over 5 weeks of strength training, subjects in BA took 6.4 g/day of BA as 8 × 800 mg doses each at least 1.5 h apart. The training program consisted of 3 sessions per week in which three different leg exercises were conducted as a circuit (back squat, barbell step ups and loaded jumping lunges). The program started with 3 sets of 40 s of work per exercise and rest periods between sets of 120 s in the first week. This training volume was then gradually built up to 5 sets of 20 s work/60 s rest in the fifth week. The work load during the program was set by one of the authors according to the individual's perceived effort the previous week. The variables measured were average velocity, peak velocity, average power, peak power, and load in kg in a back squat, incremental load, one-repetition maximum (1RM) test. In addition, during the rest period, jump ability (jump height and power) was assessed on a force platform. To compare data, a general linear model with repeated measures two-way analysis of variance was used.

Results:

Significantly greater training improvements were observed in the BA group versus PLA group (p = 0.045) in the variables average power at 1RM (BA: 42.65%, 95% CI, 432.33, 522.52 VS. PLA: 21.07%, 95% CI, 384.77, 482.19) and average power at maximum power output (p = 0.037) (BA: 20.17%, 95% CI, 637.82, 751.90 VS. PLA; 10.74%, 95% CI, 628.31, 751.53). The pre- to post training average power gain produced at 1RM in BA could be explained by a greater maximal strength gain, or load lifted at 1RM (p = 0.014) (24 kg, 95% CI, 19.45, 28.41 VS. 16 kg, 95% CI, 10.58, 20.25) and in the number of sets executed (p = 0.025) in the incremental load test (BA: 2.79 sets, 95% CI, 2.08, 3.49 VS. PLA: 1.58 sets, 95% CI, 0.82, 2.34).

Conclusions:

β-Alanine supplementation was effective at increasing power output when lifting loads equivalent to the individual's maximal strength or when working at maximum power output. The improvement observed at 1RM was explained by a greater load lifted, or strength gain, in response to training in the participants who took this supplement.

KEYWORDS:

Average power; Exercise program; Jump height; One-repetition maximum test; β-alanine

PMID:
29713250
PMCID:
PMC5918575
DOI:
10.1186/s12970-018-0224-0
[Indexed for MEDLINE]
Free PMC Article

Conflict of interest statement

The study was approved by the Ethical Committee of the University Alfonso X el Sabio on December 15, 2014.The authors declare that they have no competing interests.Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations.

Supplemental Content

Full text links

Icon for BioMed Central Icon for PubMed Central
Loading ...
Support Center