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Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study.
J Int Soc Sports Nutr. 2018; 15:19.JI

Abstract

BACKGROUND

β-Alanine (BA) is a non-essential amino acid that has been shown to enhance exercise performance. The purpose of this investigation was to determine if BA supplementation improved the adaptive response to five weeks of a resistance training program.

METHODS

Thirty healthy, strength-trained individuals were randomly assigned to the experimental groups placebo (PLA) or BA. Over 5 weeks of strength training, subjects in BA took 6.4 g/day of BA as 8 × 800 mg doses each at least 1.5 h apart. The training program consisted of 3 sessions per week in which three different leg exercises were conducted as a circuit (back squat, barbell step ups and loaded jumping lunges). The program started with 3 sets of 40 s of work per exercise and rest periods between sets of 120 s in the first week. This training volume was then gradually built up to 5 sets of 20 s work/60 s rest in the fifth week. The work load during the program was set by one of the authors according to the individual's perceived effort the previous week. The variables measured were average velocity, peak velocity, average power, peak power, and load in kg in a back squat, incremental load, one-repetition maximum (1RM) test. In addition, during the rest period, jump ability (jump height and power) was assessed on a force platform. To compare data, a general linear model with repeated measures two-way analysis of variance was used.

RESULTS

Significantly greater training improvements were observed in the BA group versus PLA group (p = 0.045) in the variables average power at 1RM (BA: 42.65%, 95% CI, 432.33, 522.52 VS. PLA: 21.07%, 95% CI, 384.77, 482.19) and average power at maximum power output (p = 0.037) (BA: 20.17%, 95% CI, 637.82, 751.90 VS. PLA; 10.74%, 95% CI, 628.31, 751.53). The pre- to post training average power gain produced at 1RM in BA could be explained by a greater maximal strength gain, or load lifted at 1RM (p = 0.014) (24 kg, 95% CI, 19.45, 28.41 VS. 16 kg, 95% CI, 10.58, 20.25) and in the number of sets executed (p = 0.025) in the incremental load test (BA: 2.79 sets, 95% CI, 2.08, 3.49 VS. PLA: 1.58 sets, 95% CI, 0.82, 2.34).

CONCLUSIONS

β-Alanine supplementation was effective at increasing power output when lifting loads equivalent to the individual's maximal strength or when working at maximum power output. The improvement observed at 1RM was explained by a greater load lifted, or strength gain, in response to training in the participants who took this supplement.

Authors+Show Affiliations

1Department of Physical Activity and Sport Sciences, Faculty of Health Sciences, Alfonso X El Sabio University, Avda, Universidad 1, Building C, 3rd floor, Office C-A15, Villanueva de la Cañada, 28691 Madrid, Spain.1Department of Physical Activity and Sport Sciences, Faculty of Health Sciences, Alfonso X El Sabio University, Avda, Universidad 1, Building C, 3rd floor, Office C-A15, Villanueva de la Cañada, 28691 Madrid, Spain.2Department of Physical Activity and Sport Sciences, TecnoCampus, College of Health Sciences, Pompeu Fabra University, Ernest Lluch, 32 (Porta Laietana), 08302 Mataró-Barcelona, Spain.3Department of Pharmacy, Faculty of Health Sciences, Alfonso X El Sabio University, Avda, Universidad 1, Building C, 3rd floor, Office C-A04, Villanueva de la Cañada, 28691 Madrid, Spain.4Department of Pharmacy, Faculty of Health Sciences, Alfonso X El Sabio University, Avda, Universidad 1, Building D, 3rd floor, Office D-342, Villanueva de la Cañada, 28691 Madrid, Spain.5Department of Physiotherapy, Faculty of Health Sciences, Alfonso X El Sabio University, Avda, Universidad, 1, Building C, 3rd floor, Office C-H05, Villanueva de la Cañada, 28691 Madrid, Spain.6Department of Pharmacy, Faculty of Health Sciences, Alfonso X El Sabio University, Avda, Universidad 1, Building D, 3rd floor, Office D-348, Villanueva de la Cañada, 28691 Madrid, Spain.7Department of Physiotherapy, Faculty of Health Sciences, Camilo José Cela University, Urb, Villafranca del Castillo, Calle Castillo de Alarcón, 49, Villanueva de la Cañada, 28692 Madrid, Spain.Department of Health and Human Performance. Faculty of Physical Activity and Sport Sciences, Polytechnic University, Social Building, 2nd floor, Office 205, Madrid, Spain.9Department of Physical Activity and Sport Sciences, Faculty of Health Sciences, Alfonso X El Sabio University, Avda, Universidad 1, Building C, 3rd floor, Office C-A12, Villanueva de la Cañada, 28691 Madrid, Spain.

Pub Type(s)

Journal Article
Randomized Controlled Trial

Language

eng

PubMed ID

29713250

Citation

Maté-Muñoz, José Luis, et al. "Effects of Β-alanine Supplementation During a 5-week Strength Training Program: a Randomized, Controlled Study." Journal of the International Society of Sports Nutrition, vol. 15, 2018, p. 19.
Maté-Muñoz JL, Lougedo JH, Garnacho-Castaño MV, et al. Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study. J Int Soc Sports Nutr. 2018;15:19.
Maté-Muñoz, J. L., Lougedo, J. H., Garnacho-Castaño, M. V., Veiga-Herreros, P., Lozano-Estevan, M. D. C., García-Fernández, P., de Jesús, F., Guodemar-Pérez, J., San Juan, A. F., & Domínguez, R. (2018). Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study. Journal of the International Society of Sports Nutrition, 15, 19. https://doi.org/10.1186/s12970-018-0224-0
Maté-Muñoz JL, et al. Effects of Β-alanine Supplementation During a 5-week Strength Training Program: a Randomized, Controlled Study. J Int Soc Sports Nutr. 2018;15:19. PubMed PMID: 29713250.
* Article titles in AMA citation format should be in sentence-case
TY - JOUR T1 - Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study. AU - Maté-Muñoz,José Luis, AU - Lougedo,Juan H, AU - Garnacho-Castaño,Manuel V, AU - Veiga-Herreros,Pablo, AU - Lozano-Estevan,María Del Carmen, AU - García-Fernández,Pablo, AU - de Jesús,Fernando, AU - Guodemar-Pérez,Jesús, AU - San Juan,Alejandro F, AU - Domínguez,Raúl, Y1 - 2018/04/25/ PY - 2017/09/28/received PY - 2018/04/19/accepted PY - 2018/5/2/entrez PY - 2018/5/2/pubmed PY - 2018/7/19/medline KW - Average power KW - Exercise program KW - Jump height KW - One-repetition maximum test KW - β-alanine SP - 19 EP - 19 JF - Journal of the International Society of Sports Nutrition JO - J Int Soc Sports Nutr VL - 15 N2 - BACKGROUND: β-Alanine (BA) is a non-essential amino acid that has been shown to enhance exercise performance. The purpose of this investigation was to determine if BA supplementation improved the adaptive response to five weeks of a resistance training program. METHODS: Thirty healthy, strength-trained individuals were randomly assigned to the experimental groups placebo (PLA) or BA. Over 5 weeks of strength training, subjects in BA took 6.4 g/day of BA as 8 × 800 mg doses each at least 1.5 h apart. The training program consisted of 3 sessions per week in which three different leg exercises were conducted as a circuit (back squat, barbell step ups and loaded jumping lunges). The program started with 3 sets of 40 s of work per exercise and rest periods between sets of 120 s in the first week. This training volume was then gradually built up to 5 sets of 20 s work/60 s rest in the fifth week. The work load during the program was set by one of the authors according to the individual's perceived effort the previous week. The variables measured were average velocity, peak velocity, average power, peak power, and load in kg in a back squat, incremental load, one-repetition maximum (1RM) test. In addition, during the rest period, jump ability (jump height and power) was assessed on a force platform. To compare data, a general linear model with repeated measures two-way analysis of variance was used. RESULTS: Significantly greater training improvements were observed in the BA group versus PLA group (p = 0.045) in the variables average power at 1RM (BA: 42.65%, 95% CI, 432.33, 522.52 VS. PLA: 21.07%, 95% CI, 384.77, 482.19) and average power at maximum power output (p = 0.037) (BA: 20.17%, 95% CI, 637.82, 751.90 VS. PLA; 10.74%, 95% CI, 628.31, 751.53). The pre- to post training average power gain produced at 1RM in BA could be explained by a greater maximal strength gain, or load lifted at 1RM (p = 0.014) (24 kg, 95% CI, 19.45, 28.41 VS. 16 kg, 95% CI, 10.58, 20.25) and in the number of sets executed (p = 0.025) in the incremental load test (BA: 2.79 sets, 95% CI, 2.08, 3.49 VS. PLA: 1.58 sets, 95% CI, 0.82, 2.34). CONCLUSIONS: β-Alanine supplementation was effective at increasing power output when lifting loads equivalent to the individual's maximal strength or when working at maximum power output. The improvement observed at 1RM was explained by a greater load lifted, or strength gain, in response to training in the participants who took this supplement. SN - 1550-2783 UR - https://www.unboundmedicine.com/medline/citation/29713250/Effects_of_��_alanine_supplementation_during_a_5_week_strength_training_program:_a_randomized_controlled_study_ L2 - https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0224-0 DB - PRIME DP - Unbound Medicine ER -