Beta-aline

Question 1

High-intensity exercise

Answer 1

high rate glycolysis = accumulation H+
blood pH decrease to more acidic
acidosis inhibits glycolysis = reduce ATO production = fatigue

Question 2

Beta-alanine

Answer 2

beta amino acid precursor of Carnosine

Question 3

Carnosine

Answer 3

dipeptide made up of 2 amino acids beta-alanine and histidine
carnosine synthase
found in muscle
important role as intracellular pH buffer
red meat, poultary, fish

Question 4

Diet/supplementation beta-alanine

Answer 4

diet alone not enough to increase muscle carnosine levels for performance benefit
supplementation required for 4 weeks to achieve increase
powder or tablet/capsule form
slow release capsules = improve retention

Question 5

Bio-availability bet-alanine

Answer 5

4 week supplementation
largest increase post = 13g/d carnosine

muscle increase 60%
after 10 weeks = 80%

Question 6

Mechanism bet-alanine

Answer 6

supplementation = increase muscle carnosine levels
higher levels carnosine = enhance intracellular buffering H+ ions produced duirng anaerobic glycolysis
greater buffer capacity = limit/delay fatigue = improve performance

Question 7

Evidence beta-alanine

Answer 7

small but sig performance benefit (~2-3%)
continuous/intermittent high-intensity exercise

Question 8

Supplementation regime beta-alanine

Answer 8

loading dose 3.2 g beta-alanine/day >8 weeks
6.4g >4 weeks
maintenance dose 1.2 g beta-alanine/day
split doses with meals = minimise side effects

Question 9

Beta-alanine use

Answer 9

short sustained high-inetnsity (30s-10m) e.g., swim/cycling
weeks before period of training when intenisty increases
before competition blocks
high-intensity effort sports

Question 10

Ind variability beta-alanine

Answer 10

plant-based diet lower level muscle carnosine
training status - highly trained smaller benefit

Question 11

Beta-alanine considerations

Answer 11

side effects - acute dose above 800-1000mg = paraethesia (tingling sensation) on skin/ skin rashes

economic cost - substantial investment - long perido supp

inaccurate claims - buzz but amount too small to have effect on performance