Q1 Beta Alanine

Question 1

Mechanism/Theory

Answer 1

Carnosine plays significant role as intracellular pH buffer

Rate limiting factor of carnosine is beta alanine

Beta alanine is precursor to carnosine synthesis

Beta alanine → increased muscle carnosine → increased buffering of H+ → delayed onset of fatigue

Question 2

Dosage/ Timing

Answer 2

Most effective for high intensity 1-4 minutes
Only effective when exercise is limited by H+ accumulation

Improvements in exercise have been shown in dosages between 3.2-6.4 g/day for 4-12 weeks

Best spread into doses of 800mg

Elevated muscle carnosine by 64%

Question 3

Positive Circumstances

Answer 3

Intermittent and continuous exercise have similar improvements

Extending supplementation by 10 weeks can increase to 80%

More effective to supplement with beta alanine than to supp actual carnosine

Can co-supplement with bicarb

Question 4

Negative Circumstances

Answer 4

Study findings are highly variable

Low understanding of effects on elite athletes
Most effective in untrained individuals
Effects are highly individual

Specific to high intensity short duration

Co-supp with bi carb may give severe GIT discomfort

Pre and post time trial blood analysis showed no significant differences between placebo and beta alanine groups in terms of blood pH, base excess and lactate

Side effect of paraesthesia