[Effects of ß-alanine supplementation on athletic performance]

Area of Science:

• Exercise Physiology
• Nutritional Biochemistry

Background:

• Carnosine, a dipeptide of ß-alanine and L-histidine, plays roles in antioxidant activity, memory, and muscle function.
• Key physiological roles include enhancing muscle contractility, calcium sensitivity, and intracellular pH regulation.
• Carnosine acts as a significant intracellular buffer, potentially contributing 7-10% to buffering capacity.

Purpose of the Study:

• To review existing literature on the effects of ß-alanine supplementation on athletic performance.
• To determine optimal ß-alanine dosages for maximizing performance benefits.
• To identify strategies for minimizing paresthesia, a common side effect.

Main Methods:

• Comprehensive literature review of studies investigating ß-alanine supplementation and athletic performance.
• Analysis of research data to establish dose-response relationships.
• Evaluation of studies reporting side effects, particularly paresthesia.

Main Results:

• ß-alanine supplementation has demonstrated positive effects on athletic performance across various disciplines.
• Consistent findings indicate increased muscle carnosine concentrations following supplementation.
• Dosage protocols vary, but consistent daily intake appears effective for muscle loading.

Conclusions:

• ß-alanine supplementation is a viable strategy for enhancing athletic performance.
• Optimal dosing strategies are crucial for efficacy and managing side effects.
• Further research may refine dosage recommendations and explore synergistic effects with other nutrients.