B-Alanine
B-Alanine is found in the following EAS products which are available in the on-line shop:
Improved anaerobic threshold and endurance capacity
B-Alanine is known to increase the concentration on carnosine within muscle - a naturally occurring substance which contributes to the buffering of hydrogen ions which can cause muscular fatigue.
A recent study looked at the effects of Phosphagen Elite, in particular it's B-Alanine content, on performance in trained cyclists and results were extremely positive (Harris et al. (2006) The Effect of a B-Alanine Supplement on the Muscle Carnosine Content during Training. 2006 Experimental Biology Meeting Abstracts. The FASEB Journal; 20(4): Abstract ID 483.35).
12 subjects took part in this study in which they received Phosphagen Elite or a placebo 3 times a day for 12 weeks. Over this period they were performing 5 hours endurance training per day for 6 days/week and resistance training on 3 days of the week. Effects were determined through:
- Muscle biopsies taken at the beginning and end of the study which were analysed for carnosine and taurine content.
- Performance tests to determine VO2 max, anaerobic threshold and endurance capacity.
- Isokinetic test of knee extensors
Results of the study showed that training alone did not increase carnosine concentration in the muscles but training whilst taking Phosphagen Elite increased carnosine concentration by 46%. In addition, anaerobic threshold and endurance capacity significantly improved after supplementation with Phosphagen Elite and the researchers proposed that this could be due to the muscle's increased ability to buffer hydrogen ions. Taurine levels however were not affected by Phosphagen Elite supplementation and neither was isokinetic power output.
Increased strength and improved body composition
The combination of creatine and B-alanine as found in Phosphagen Elite was tested for it's efficacy in a 2006 study from America (Hoffman et al. (2006) Effect of Creatine and Beta Alanine Supplementation on Performance and Endocrine Responses in Strength/Power Athletes. Med & Sci in Sports & Ex; 38(5):S126.). During the 10 week trial, 33 subjects were supplemented with either a placebo, creatine or creatine & B-alanine.
Results showed that no differences existed between the groups at the end of the 10 week study for body mass or power as measured by a Wingate test and a 20-jump test. However, changes in lean mass and % body fat were significantly better in the creatine & B-alanine group than in either of the other two groups. In terms of strength, 1RM squat and bench press results were significantly improved for the creatine & B-alanine group and the creatine group as compared to the placebo group.
As may have been expected, both creatine groups improved their strength performance after 10 weeks of supplementation and training. However, the slightly unexpected result was the fact that when B-alanine was taken in addition to creatine it had a greater effect on lean tissue accruement and body composition than creatine alone.
B-Alanine is found in the following EAS products which are available in the on-line shop: