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Bonus supplements: beta-alanine

March 23rd, 2009

As promised, we’ll look at a few athletic supplements that didn’t fit into the two-part Jockology series, starting with beta-alanine:

The supplement: Beta-alanine.

Used for: Short-duration maximal exercise.

The claim: The mechanisms responsible for muscle fatigue are still highly controversial, but one factor is thought to be increasing levels of acidity in the muscles. This is particularly relevant for short (one to two minutes) bursts of intense effort. Beta-alanine is taken orally to increase levels of a substance called carnosine in your muscles. Carnosine’s primary function is to buffer the acidity in muscle cells, delaying fatigue and enhancing power. (Another way of buffering the acid is to take baking soda, which has also proven to be effective but can cause diarrhea.)

The evidence: It’s clear from many studies that beta-alanine does help buffer muscle acidity. What’s less clear is how this translates to performance benefits. The short, high-intensity bursts of effort are most relevant to elite athletes in events like the 800-metre run, which lasts just under two minutes, and are less relevant to most recreational athletes. However, an interesting study in the upcoming April issue of Medicine & Science in Sports & Exercise shows that beta-alanine can also help sprint performance at the end of a long endurance race. The double-blind study had cyclists take part in a 110-minute simulated race, then do a 10-minute time trial and a 30-second sprint. Those who had received eight weeks of beta-alanine improved their final sprint by 11.4 percent.

The verdict: This supplement fills a specialized niche: only fairly serious competitive athletes are likely to have interest in it. But there’s no denying the appeal of having a little extra gas in the tank for a finishing kick — or the significant mental edge that is gained by believing you have some extra gas left in the tank. Clearly, there’s still more research to be done on things like dosage (the cycling study, for the record, started at 2 grams per day and gradually ramped up to 4 grams per day), but there appears to be a real effect here.


  1. rod
    March 25th, 2009 at 09:29 | #1

    so how much faster did the cyclists go in the sprint? is this a real affect or just a statistical fluke?

  2. chris
    March 25th, 2009 at 15:26 | #2

    rod, check the link. 95% confidence intervals are included.

  3. alex
    March 25th, 2009 at 22:29 | #3

    As Chris points out, the statistics are solid and effect is real. However, a couple of things I noticed on rereading the paper: After the 10-minute time trial, the subjects were allowed to recover for five minutes by riding at 50% of their “maximum lactate steady state” pace — so they weren’t sprinting while fully exhausted. Also, the bikes were set up to measure power output in the sprint, with a fixed cadence. The guys taking beta-alanine produced 11.4% more power, but I’m not sure exactly how that would translate into speed.

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