Beta-alanine and muscle regeneration -
Additionally, BA supplementation in its current doses is regarded as having no adverse effects Dolan et al. This sensation is not considered to be harmful but may be deemed unpleasant by some individuals.
Paresthesia intensity is related to the timing of peak blood BA concentrations Harris et al. Another theoretical adverse effect of prolonged BA supplementation is a decrease in taurine content, given that the two share a transporter Tau-T Shaffer and Kocsis, We have previously reported that very high BA doses namely those commonly used in animal trials result in a substantial depletion of intracellular taurine Dolan et al.
It is possible that the very high doses apparently required for MCarn saturation, may lead to taurine reductions, and so some caution must be taken in attempting to implement substantially higher doses than those currently in use. Similarly, previous research highlighted that L-histidine is also required for carnosine synthesis, and that chronic BA supplementation may cause depletion of the free histidine pool, which in itself may have implications given the wide range of physiological processes that histidine contributes to Blancquaert et al.
Similar to that which was observed for taurine, meta-analytic data indicated that BA dosing protocols within the ranges commonly used do not impact the free histidine pool Dolan et al.
Collectively, the available evidence indicates that achieving the very high MCarn levels that the current Emax model indicates are possible, but may not be desirable, due to practical and safety issues. We suggest that in lieu of investigating means of maximizing intracellular carnosine content, future research efforts should instead focus on the point at which maximum ergogenic benefits are attained, as well as the point after which no further ergogenicity occurs.
The current analysis also brought to light some interesting points about the nature of the MCarn response to supplementation, which has implications for future study design.
In the absence of intervention, MCarn seems to be relatively stable, likely due to low intramuscular carnosinase and roughly equivalent synthesis and degradation rates Boldyrev et al.
Interestingly, both within and between study variance were large and similar. A large proportion of this sampling error is likely due to small sample sizes. Typically, the use of a control group would be recommended to normalize the effects of the intervention against those of usual biological variability Swinton et al.
This implies that the control group adds little value to the analysis, likely because of MCarn stability and the large effect of supplementation. In future investigations of the MCarn response to BA in young healthy males and particularly those for which resources are limited it may be prudent to direct resources toward the intervention group, in order to reduce within study variance.
It is important to note that this recommendation applies only to studies on the MCarn response to BA supplementation. The influence of BA supplementation on exercise performance, or clinical outcomes, is far less well-characterized and subject to substantially more sources of internal and external variability and so control groups are essential in studies for which exercise, or clinical effectiveness, is the primary outcome of interest.
In addition to characterizing the nature of MCarn response to BA supplementation, we also considered the influence of various potential moderators on this response. In relation to the method of assessment, it seems that lower effect estimates are generally observed when MCarn is measured using the H-MRS technique when compared to those obtained using HPLC analysis of muscle biopsies.
Only one study showed no MCarn increase, despite using a commonly used dosing protocol of 6. It is important to highlight that the MRS measurements reported in that study used a 1. Given the incongruency of this finding in comparison to all others, it seems plausible that this may have occurred due to methodological inadequacies.
When considering the influence of non-modifiable factors on the MCarn response to supplementation namely age and sex , we could not conduct analyses on the influence of age, as insufficient data in older groups, and no data on younger groups, were available.
Further research investigating the influence of BA supplementation on MCarn in older adults, along with potential therapeutic or ergogenic benefits, would be of interest, although it is worth highlighting that the one study that investigated a group aged 60—80 years did show comparable increases to other studies conducted in younger populations del Favero et al.
Women have previously been reported to have lower MCarn than men Mannion et al. Despite these differences, our data indicate that both men and women have a similar response to BA supplementation, indicating that the lower values previously reported in women are unlikely to relate to an inherent gender dysmorphism in the biological factors that underpin carnosine metabolism.
In conclusion, our findings indicate that human skeletal muscle has large capacity to accumulate carnosine. MCarn remains stable in the absence of intervention and neither low baseline MCarn levels, nor sex, influence the subsequent response to BA supplementation.
In turn, these findings lead to other questions, the response to which may have large implications for future practice. From the point of view of athletic performance, key questions include: what is the absolute MCarn increase required to elicit an ergogenic effect, along with the point after which no further benefits are attained?
It is clear that 4 weeks of BA supplementation can be ergogenic, but can this be achieved earlier? Can strategies to enhance the early response to BA supplementation meaningfully impact the subsequent ergogenic benefits?
The response to these questions may progress practical application of this supplementation strategy, with potential benefit to many athletic and clinical populations.
Any additional information is available from the corresponding author upon reasonable request. ED, PS, BS, and BG designed the research. ED and NR conducted the searches. NR, LO, and RS extracted all data. KN, RS, GY, BS, and VE collected all original data used in the individual analysis.
ED and NR wrote the manuscript, with ongoing critical input from PS, BG, GA, and BS. All authors read and approved the final manuscript. BS has been financially supported by a grant from Faculdade de Medicina da Universidade de São Paulo LO and VE received research scholarships from the Coordenação de Aperfeiçoamento de Pessoal de Nível Superior—Brasil CAPES , Finance Code BS has previously received a scholarship from Natural Alternatives International NAI , San Marcos, California for a study unrelated to this one.
NAI has also partially supported an original study conducted within our laboratory. This company has not had any input financial, intellectual, or otherwise into this review. The remaining authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.
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Correspondence to Andreo Fernando Aguiar. This research involved human participants, who were carefully informed of the procedures, risks, and benefits of the investigation and signed an informed consent document approved by the research ethics committee of the University protocol 1.
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Reprints and permissions. Roveratti, M. et al. Effects of beta-alanine supplementation on muscle function during recovery from resistance exercise in young adults. Amino Acids 51 , — Download citation. Received : 19 September Accepted : 06 December Published : 09 January Issue Date : 01 April Anyone you share the following link with will be able to read this content:.
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References ACSM Progression models in resistance training for healthy adults. Med Sci Sports Exerc — Article Google Scholar Andrade WB, Jacinto JL, da Silva DK, Roveratti MC, Estoche JM, Oliveira DB, Balvedi MCW, da Silva RA, Aguiar AF l-Arginine supplementation does not improve muscle function during recovery from resistance exercise.
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Oxford University Press, Oxford Google Scholar Milioni F, Redkva PE, Barbieri FA, Zagatto AM Six weeks of β-alanine supplementation did not enhance repeated-sprint ability or technical performances in young elite basketball players.
Nutr Health — Article CAS PubMed Google Scholar Morán-Navarro R, Pérez CE, Mora-Rodríguez R, de la Cruz-Sánchez E, González-Badillo JJ, Sánchez-Medina L, Pallarés JG Time course of recovery following resistance training leading or not to failure.
Sun protection To investigate the influence of β-alanine Regenerqtion supplementation Sun protection muscle carnosine content, muscle pH and the power-duration Beya-alanine Beta-alanine and muscle regeneration. Methods: In regrneration double-blind, randomized, Extract job data study, 20 recreationally-active males 22 ± 3 y, V°O 2peak 3. Subjects completed an incremental test and two 3-min all-out tests separated by 1-min on a cycle ergometer pre- and post-supplementation. Muscle pH was assessed using 31 P-magnetic resonance spectroscopy MRS during incremental INC KEE and intermittent knee-extension exercise INT KEE. Muscle carnosine content was determined using 1 H-MRS. BA: 0. BA: 1.Beta-alanine and muscle regeneration -
Published : 09 January Issue Date : 01 April Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Abstract β-Alanine supplementation has been shown to increase muscle carnosine levels and exercise performance.
Access this article Log in via an institution. References ACSM Progression models in resistance training for healthy adults. Med Sci Sports Exerc — Article Google Scholar Andrade WB, Jacinto JL, da Silva DK, Roveratti MC, Estoche JM, Oliveira DB, Balvedi MCW, da Silva RA, Aguiar AF l-Arginine supplementation does not improve muscle function during recovery from resistance exercise.
Appl Physiol Nutr Metab — Article CAS PubMed Google Scholar Baguet A, Reyngoudt H, Pottier A, Everaert I, Callens S, Achten E, Derave W Carnosine loading and washout in human skeletal muscles. J Appl Physiol — Article CAS PubMed Google Scholar Baguet A, Bourgois J, Vanhee L, Achten E, Derave W Important role of muscle carnosine in rowing performance.
J Appl Physiol — Article PubMed Google Scholar Baguet A, Everaert I, De Naeyer H, Reyngoudt H, Stegen S, Beeckman S, Achten E, Vanhee L, Volkaert A, Petrovic M, Taes Y, Derave W Effects of sprint training combined with vegetarian or mixed diet on muscle carnosine content and buffering capacity.
Eur J Appl Physiol — Article CAS PubMed Google Scholar Bex T, Chung W, Baguet A, Stegen S, Stautemas J, Achten E, Derave W Muscle carnosine loading by beta-alanine supplementation is more pronounced in trained vs.
J Appl Physiol — Article CAS PubMed Google Scholar Blancquaert L, Everaert I, Missinne M, Baguet A, Stegen S, Volkaert Petrovic M, Vervaet C, Achten E, De Maeyer M, De Henauw S, Derave W Effects of histidine and alanine supplementation on human carnosine storage. Med Sci Sports Exerc — Article CAS PubMed Google Scholar Boldyrev A, Aldini G, Derave W Physiology and pathophysiology of carnosine.
Physiol Rev — Article CAS PubMed Google Scholar Caruso J, Charles J, Unruh K, Giebel R, Learmonth L, Potter W Ergogenic effects of β-alanine and carnosine: proposed future research to quantify their efficacy. Nutrients — Article CAS PubMed PubMed Central Google Scholar da Silva DK, Jacinto JL, de Andrade WB, Roveratti MC, Estoche JM, Balvedi MCW, de Oliveira DB, da Silva RA, Aguiar AF Citrulline malate does not improve muscle recovery after resistance exercise in untrained young adult men.
Nutrients 9:E Article CAS PubMed Google Scholar Derave W, Ozdemir MS, Harris RC, Pottier A, Reyngoudt H, Koppo K, Wise JA, Achten E Beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters.
J Appl Physiol — Article CAS PubMed Google Scholar Derave W, Everaert I, Beckman S, Baguet A Muscle carnosine metabolism and β-alanine supplementation in relation to exercise and training. Sports Med — Article PubMed Google Scholar Everaert I, Mooyaart A, Baguet A, Zutinic A, Baelde H, Achten E, Taes Y, De Heer E, Derave W Vegetarianism, female gender and increasing age, but not CNDP1 genotype, are associated with reduced muscle carnosine levels in humans.
Amino Acids — Article CAS PubMed Google Scholar Ferreira DV, Gentil P, Ferreira-Junior JB, Soares SRS, Brown LE, Bottaro M Dissociated time course between peak torque and total work recovery following bench press training in resistance trained men.
Physiol Behav — Article CAS PubMed Google Scholar Flores DF, Gentil P, Brown LE, Pinto RS, Carregaro RL, Bottaro M Dissociated time course of recovery between genders after resistance sexercise. J Strength Cond Res — Article PubMed Google Scholar Glenn JM, Gray M, Stewart RW Jr, Moyen NE, Kavouras SA, DiBrezzo R, Turner R, Baum JI, Stone MS Effects of day beta-alanine supplementation on isokinetic exercise performance and body composition in female masters athletes.
J Strength Cond Res — Article PubMed Google Scholar Harris RC, Tallon MJ, Dunnett M, Boobis L, Coakley J, Kim HJ, Fallowfield JL, Hill CA, Sale C, Wise JA The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis.
Amino Acids — Article CAS PubMed Google Scholar Hill CA, Harris RC, Kim HJ, Harris BD, Sale C, Boobis LH, Kim CK, Wise JA Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity.
Amino Acids — Article CAS PubMed Google Scholar Hobson RM, Saunders B, Ball G, Harris RC, Sale C Effects of beta-alanine supplementation on exercise performance: a meta-analysis.
Amino Acids —37 Article CAS PubMed PubMed Central Google Scholar Hoffman JR, Ratamess N, Ross R, Kang J, Magrelli J, Neese K et al β-alanine and the hormonal response to exercise.
Int J Sports Med — Article CAS PubMed Google Scholar Kendrick IP, Harris RC, Kim HJ, Kim CK, Dang VH, Lam TQ, Bui TT, Smith M, Wise JA The effects of 10 weeks of resistance training combined with β-alanine supplementation on whole body strength, force production, muscular endurance and body composition.
Amino Acids — Article CAS PubMed Google Scholar Kendrick IP, Kim HJ, Harris RC, Kim CK, Dang VH, Lam TQ, Bui TT, Wise JA The effect of 4 weeks beta-alanine supplementation and isokinetic training on carnosine concentrations in type I and II human skeletal muscle fibres.
Eur J Appl Physiol — Article CAS PubMed Google Scholar Mannion AF, Jakeman PM, Dunnett M, Harris RC, Willan PL Carnosine and anserine concentrations in the quadriceps femoris muscle of healthy humans.
Eur J Appl Physiol Occup Physiol —50 Article CAS PubMed Google Scholar Marcora S Perception of effort during exercise is independent of afferent feedback from skeletal muscles, heart, and lungs.
J Appl Physiol — Article Google Scholar Mattacola CG, Perrin DH, Gansneder BM, Allen JD, Mickey CA A comparison of visual analog and graphic rating scales for assessing pain following delayed onset muscle soreness.
J Sport Rehabil —46 Article Google Scholar Maughan RJ, Gleeson M, Greenhaff PL Biochemistry of exercise training.
Oxford University Press, Oxford Google Scholar Milioni F, Redkva PE, Barbieri FA, Zagatto AM Six weeks of β-alanine supplementation did not enhance repeated-sprint ability or technical performances in young elite basketball players.
Nutr Health — Article CAS PubMed Google Scholar Morán-Navarro R, Pérez CE, Mora-Rodríguez R, de la Cruz-Sánchez E, González-Badillo JJ, Sánchez-Medina L, Pallarés JG Time course of recovery following resistance training leading or not to failure. Eur J Appl Physiol — Article CAS PubMed Google Scholar Pareja-Blanco F, Rodríguez-Rosell D, Aagaard P, Sánchez-Medina L, Ribas-Serna J, Mora-Custodio R, Otero-Esquina C, Yáñez-García JM, González-Badillo JJ Time course of recovery from resistance exercise with different set configurations.
Int J Sport Nutr Exerc Metab —27 Article CAS PubMed Google Scholar Robertson RJ, Goss FL, Rutkowski J, Lenz B, Dixon C, Timmer J, Frazee K, Dube J, Andreacci J Concurrent validation of the OMNI perceived exertion scale for resistance exercise.
Med Sci Sports Exerc — Article PubMed Google Scholar Sale C, Saunders B, Harris RC Effect of beta-alanine supplementation on muscle carnosine concentrations and exercise performance. Amino Acids — Article CAS PubMed Google Scholar Saunders B, Elliott-Sale K, Artioli GG, Swinton PA, Dolan E, Roschel H, Sale C, Gualano B β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis.
Br J Sports Med — Article PubMed Google Scholar Simoneau JA, Bouchard C Human variation in skeletal-muscle fiber-type proportion and enzyme-activities.
J Strength Cond Res — PubMed Google Scholar Tallon MJ, Harris RC, Boobis L, Fallowfield J, Wise JA The carnosine content of vastus lateralis is elevated in resistance trained bodybuilders. J Strength Cond Res — PubMed Google Scholar Thomas DT, Erdman KA, Burke LM American college of sports medicine joint position statement.
Med Sci Sports Exerc — CAS Google Scholar Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, Kreider RB, Jäger R, Earnest CP, Bannock L, Campbell B, Kalman D, Ziegenfuss TN, Antonio J, Earnest CP, Bannock L, Campbell B, Kalman D, Ziegenfuss TN, Antonio J International society of sports nutrition position stand: beta-alanine.
J Int Soc Sports Nutr Article CAS PubMed PubMed Central Google Scholar Waldron M, Whelan K, Jeffries O, Burt D, Howe L, Patterson SD The effects of acute branched-chain amino acid supplementation on recovery from a single bout of hypertrophy exercise in resistance-trained athletes.
Appl Physiol Nutr Metab — Article CAS PubMed Google Scholar Download references. Acknowledgements We address special thanks to all the participants for their engagement in this study.
Funding This study was funding by North University of Paraná UNOPAR grant number: View author publications. Ethics declarations Conflict of interest The authors declare that they have no conflict of interest.
Informed consent This research involved human participants, who were carefully informed of the procedures, risks, and benefits of the investigation and signed an informed consent document approved by the research ethics committee of the University protocol 1.
Ethical approval All procedures were carried out in accordance with the ethical standards as laid down in the Declaration of Helsinki and its later amendments or comparable ethical standards.
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Download references. Sport, Health and Performance Enhancement SHAPE Research Group, School of Science and Technology, Nottingham Trent University, Clifton Lane, Nottingham, NG11 8NS, UK. You can also search for this author in PubMed Google Scholar.
Correspondence to Caroline Sunderland. We declare that we received β-alanine and maltodextrin supplies from Natural Alternatives International to undertake this study, though no additional funding was provided.
Roger Harris is an independent paid consultant of Natural Alternatives International, is named as an inventor on patents held by Natural Alternatives International, and is in receipt of other research grants awarded by Natural Alternatives International.
BS participated in the design of the study, carried out the data collection, performed the statistical analyses and drafted the manuscript. CS conceived of the study, participated in its design and helped draft the manuscript.
RCH helped to draft the manuscript. All authors read and approved the final manuscript. Open Access This article is published under license to BioMed Central Ltd. Reprints and permissions. Saunders, B. et al. β-alanine supplementation improves YoYo intermittent recovery test performance. J Int Soc Sports Nutr 9 , 39 Download citation.
Received : 25 May Accepted : 22 August Published : 28 August Anyone you share the following link with will be able to read this content:.
Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all BMC articles Search. Download PDF. Download ePub. Abstract Background β-alanine supplementation has been shown to improve high-intensity exercise performance and capacity.
Conclusions 12 weeks of β-alanine supplementation improved YoYo IR2 performance, likely due to an increased muscle buffering capacity resulting in an attenuation of the reduction in intracellular pH during high-intensity intermittent exercise.
Introduction Carnosine β-alanyl-L-histidine is a naturally occurring dipeptide found in high concentrations in skeletal muscle [ 1 ] and due to its pKa 6. Methods Subjects Seventeen amateur male footballers age 22 ± 4 y, height 1.
Study design All subjects had performed the YoYo IR2 on a minimum of two previous occasions, and were aware of the requirements of the protocol.
YoYo intermittent recovery test level 2 All tests were performed indoor on an artificial running track in ambient conditions temperature Statistical analysis All data were analysed using Statistica 9 Statsoft, USA and are presented as mean ± 1SD. Figure 1.
Full size image. Figure 2. Discussion There was a clear effect of 12 weeks of β-alanine supplementation on the distance covered during the YoYo IR2 test. Conclusions The ingestion of 3. References Harris RC, Tallon M, Dunnett M, Boobis LH, Coakley J, Kim HJ, Fallowfield JL, Hill CA, Sale C, Wise JA: The absorption of orally supplied β-alanine and its effect on muscle carnosine synthesis in human vastus lateralis.
Article CAS PubMed Google Scholar Bate-Smith EC: The buffering of muscle in rigour: protein, phosphate and carnosine. Article Google Scholar Hill CA, Harris RC, Kim HJ, Harris BD, Sale C, Boobis LH, Kim CK, Wise JA: Influence of β-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity.
Article Google Scholar Sale C, Saunders B, Hudson S, Wise JA, Harris RC, Sunderland CD: Effect of beta-alanine plus sodium bicarbonate on high-intensity cycling capacity. However, side effects have been noted at doses above milligrams mg daily.
These include:. There isn't any safety information on taking beta-alanine for a year or more. Children and people who are pregnant or nursing shouldn't take beta-alanine due to a lack of safety data. An animal trial showed that mice given beta-alanine during pregnancy and lactation had lower-weight offspring prone to hyperactivity.
Since beta-alanine is an ingredient in some combination products, it is essential to carefully read a supplement's ingredients list and nutrition facts panel. This will help you understand which ingredients and how much of each ingredient is included.
Review the supplement label with your healthcare provider to discuss potential interactions with foods, other supplements, and medications. Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.
The ISSN suggests taking 4—6 g a day of beta-alanine for at least two weeks to see the effects on athletic performance. The ISSN also recommends dividing the dose throughout the day to decrease the risk of side effects.
For optimal results, beta-alanine should be taken with meals. Taking just 1. This daily amount has been shown to increase carnosine levels in the muscles. In the United States, the Food and Drug Administration FDA does not regulate supplements the way it regulates prescription drugs.
That means some supplement products may not contain what the label says. When choosing a supplement , look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist RD or RDN , or pharmacist.
Some other supplements studied for improved athletic performance include the following:. Creatine or sodium bicarbonate, in particular, may increase the effect of beta-alanine when taken together.
Remember, these supplements have not been proven to increase exercise endurance or stamina. Some have been studied in only a few small clinical trials. And even the ones with more data often have conflicting results about their effectiveness.
Just because supplements are available over the counter does not mean they're safe for all. To minimize the risk of adverse effects, discuss taking them with your healthcare provider, sports medicine expert, or pharmacist before adding them to your pre- or post-workout routine.
Beta-alanine is an amino acid made in the body. It's found in meats and as a dietary supplement. It's primarily used for athletic performance or to reduce fatigue after exercise, but the evidence is mixed.
Because of a lack of safety data, beta-alanine is not recommended for certain people, like children or pregnant or breastfeeding. If you decide to try it, it's best to do so under the supervision of a healthcare provider or sports medicine expert.
Taking a sustained-release form of the supplement and taking it with food may minimize side effects like paresthesia. Beta-alanine is a non-essential amino acid meaning the body can produce it even if you don't get it from food that's made in the liver.
It's also found in meats and as a dietary supplement in powder, tablet, and capsule forms. Beta-alanine is needed for carnosine to be made in the muscles. Carnosine regulates the pH of the muscles to help recovery after short, high-intensity exercise.
The ISSN recommends taking 4—6 g a day of beta-alanine for at least two weeks. To minimize the risk of side effects, it's best to split the dose throughout the day, take a sustained-release product, and take it with a meal. It's unlikely that beta-alanine will alter body composition.
It hasn't been shown to decrease body weight or fat percentage at any doses, either by itself or when combined with exercise. Office of Dietary Supplements. Dietary supplements for exercise and athletic performance.
Dolan E, Swinton PA, Painelli VS, et al. A Systematic Risk Assessment and Meta-Analysis on the Use of Oral β-Alanine Supplementation. Adv Nutr. López-Torres O, Rodríguez-Longobardo C, Capel-Escoriza R, Fernández-Elías VE.
Ergogenic aids to improve physical performance in female athletes: A systematic review with meta-analysis. Blancquaert L, Everaert I, Derave W.
Beta-alanine supplementation, muscle carnosine and exercise performance. Curr Opin Clin Nutr Metab Care.
If rgeeneration want Beta-alanine and muscle regeneration build more Herbal extract products masssupplementation can regenerwtion. Creatine is ,uscle of the best-known muscle building supplements. A branched chain amino acid BCAA is another. But what about beta-alanine? What is this supplement and what does it do for muscle gain? Beta-alanine is a non essential amino acid produced by the body.
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