Effects of β-alanine supplementation on exercise performance: a meta-analysis
TL;DR: A preliminary quantitative review of the literature through a meta-analysis found that β-alanine supplementation improves the outcome of exercise measures to a greater extent than placebo, and exercise lasting 60–240 s was improved, in line with the purported mechanisms for an ergogenic effect.
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Abstract: Due to the well-defined role of β-alanine as a substrate of carnosine (a major contributor to H+ buffering during high-intensity exercise), β-alanine is fast becoming a popular ergogenic aid to sports performance. There have been several recent qualitative review articles published on the topic, and here we present a preliminary quantitative review of the literature through a meta-analysis. A comprehensive search of the literature was employed to identify all studies suitable for inclusion in the analysis; strict exclusion criteria were also applied. Fifteen published manuscripts were included in the analysis, which reported the results of 57 measures within 23 exercise tests, using 18 supplementation regimes and a total of 360 participants [174, β-alanine supplementation group (BA) and 186, placebo supplementation group (Pla)]. BA improved (P = 0.002) the outcome of exercise measures to a greater extent than Pla [median effect size (IQR): BA 0.374 (0.140–0.747), Pla 0.108 (−0.019 to 0.487)]. Some of that effect might be explained by the improvement (P = 0.013) in exercise capacity with BA compared to Pla; no improvement was seen for exercise performance (P = 0.204). In line with the purported mechanisms for an ergogenic effect of β-alanine supplementation, exercise lasting 60–240 s was improved (P = 0.001) in BA compared to Pla, as was exercise of >240 s (P = 0.046). In contrast, there was no benefit of β-alanine on exercise lasting <60 s (P = 0.312). The median effect of β-alanine supplementation is a 2.85% (−0.37 to 10.49%) improvement in the outcome of an exercise measure, when a median total of 179 g of β-alanine is supplemented.
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Gene expression of carnosine-related enzymes and transporters in skeletal muscle
TL;DR: Beta-alanine supplementation increased both muscle carnosine content and TauT, CARNS and ABAT expression, suggesting that muscles increase beta-alanines utilization through both dipeptide synthesis (CARNS) and deamination (ABAT) and further oxidation, in conditions of excess availability.
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Muscle carnosine loading by beta-alanine supplementation is more pronounced in trained vs. untrained muscles
TL;DR: It is shown that carnosine content can be reliably measured by proton magnetic resonance spectroscopy by (1)H-MRS in deltoid muscle, and carnOSine loading is equally effective in arm vs. leg muscles of nonathletes and more pronounced in trained vs. untrained muscles.
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