Buffering Agents

Question 1

what is beta alanine

Answer 1

• beta alanine is a beta amino acid precursor of carnosine
• carnosine is a dipeptide made up of two amino acids beta alanine and histidine
• carnosine is found in human skeletal muscle, which has an important role as intracellular pH buffer
• carnosine is found in red meat, chicken and fish and seafood

Question 2

beta-alanine in the diet and supplementation

Answer 2

• although carnosine is found in red meat, poultry and fish, diet alone is not enough to increase muscle carnosine to levels required for a performance benefit
• beta-alanine supplementation is required for at least 4 weeks to achieve meaningful increases in muscle carnosine levels
• available in powder or tablet/capsule forms. slow-release capsules can help to improve retention, further increasing muscle carnosine levels

Question 3

mechanisms of action

Answer 3

• chronic beta-alanine supplementation increases muscle carnosine levels
• higher levels of muscle carnosine enhance intracellular buffering of H+ ions produced during anaerobic glycolysis
• greater muscle buffering capacity can limit/delay fatigue and improve exercise performance when exercise is limited by muscle acidosis

Question 4

supplementation regime

Answer 4

• loading dose
  
  • 3.2g beta-alanine/day for >8 weeks
  • 6.4g beta-alanine/day for >4 weeks
• maintenance dose
  
  • 1.2g beta-alanine/day
• consume in split doses with meals
  
  • enhanced uptake and better management of side effects

Question 5

when to consider its use

Answer 5

• short (30 sec to 10 min) sustained high-intensity sports e.g. rowing, track cycling, swimming, middle distance running
• in the weeks preceding a period of training where training intensity is prioritised, or before competition blocks
• sports that involve repeated high-intensity efforts e.g. resistance training, team/field sports, racquet sports

Question 6

individual variability

Answer 6

• baseline muscle carnosine levels: athletes who follow a plant-based diet may have lower levels of muscle carnosine, and therefore further room for improvement
• training status: high-trained individuals may experience smaller benefits from beta-alanine supplementation. however this can still be worthwhile for athletes where small benefits can have a meaningful impact on sporting results

Question 7

important considerations

Answer 7

• side effects: acute doses of instant release beta-alanine exceeding 800-1000mg can result in paranesthesia (tingling sensation, like pins and needles) on the skin that can last up to an hour and/or skin rashes
• economic cost: it requires a substantial investment given the long period of supplementation
• inaccurate claims: inclusion of beta-alanine in common pre-workout supplements may give you a ‘buzz’ but the amount is generally too small to have any effects on performance

Question 8

what is sodium bicarbonate

Answer 8

• sodium bicarbonate (NaHCO3) is a blood (extracellular) buffer, which plays an important role in maintaining pH (both extracellular and intracellular)
• also known as bicarbonate of soda or baking soda; it is a white, fine, alkaline powder commonly used in baking to help foods rise

Question 9

supplementation regime

Answer 9

• improved performance in single and repeated bouts
• improved performance in men and women
• for single dose strategy, consume 60-180 min before exercise
• smaller, multiday protocols last 3-7days and could help minimise side effects
• acute dose loading protocol (2-3 hours before exercise)
  
  • 200-300mg/kg BM sodium bicarbonate
  • • 10mL/kg BM fluid
  • • 1.5g/kg BM CHO
  • consume slowly (0ver 30-60 mins)

Question 10

when to consider its use

Answer 10

• high intensity events (1-7 mins) where muscle acidosis causes fatigue e.g. rowing, swimming, middle distance running
• high intensity, endurance sports (>1hour) where a surge or sprint/climb to the finish may be required
• sports involving prolonged repeated high-intensity bouts e.g. team sports, racquet and combat sports
• can be used to enhance training capacity and training adaptations when training is characterised by an of the above characteristics

Question 11

concerns and safety

Answer 11

• well-established side effects: GI distress (nausea, stomach pain, diarrhea and vomiting
• given these side effects, several trials before any competition and individualisation of supplementation strategy is recommended
• potential for weight gain as a result of fluid retention should be considered in weight-sensitive sports
• contamination: all supplements have a doping risk of some kind. athletes should only use batch-tested supplements
• more evidence is needed to clarify benefits of co-ingestion with other supplements (e.g. caffeine, beta-alanine, creatine, ketones) and the use/efficacy of bicarbonate cream that can be directly applied to skin