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Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study
José Luis Maté-Muñoz1, Juan H Lougedo1, Manuel V Garnacho-Castaño2
11Department 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.
β-Alanine (BA) supplementation enhanced resistance training by significantly increasing power output and strength gains. This study found BA improved adaptive responses to a 5-week training program, boosting performance in strength-trained individuals.
Area of Science:
- Exercise Physiology
- Nutritional Science
- Sports Performance
Background:
- β-Alanine (BA) is a non-essential amino acid known to improve exercise performance.
- Its efficacy in enhancing adaptive responses to resistance training requires further investigation.
Purpose of the Study:
- To determine if β-Alanine supplementation improves the adaptive response to a 5-week resistance training program.
Main Methods:
- Thirty strength-trained individuals were randomized to placebo (PLA) or β-Alanine (BA) groups.
- Participants underwent 5 weeks of circuit-style leg resistance training (3 sessions/week).
- Measurements included squat velocity, power, 1RM, and jump performance; analyzed via ANOVA.
Main Results:
- The BA group showed significantly greater improvements in average power at 1RM (42.65% vs. 21.07%) and maximum power output (20.17% vs. 10.74%) compared to PLA.
- BA supplementation led to greater maximal strength gains (load lifted at 1RM) and increased the number of sets completed in the incremental load test.
Conclusions:
- β-Alanine supplementation effectively enhances power output during maximal strength efforts and maximum power output tasks.
- The observed improvements in 1RM performance are attributed to greater strength gains in BA-supplemented individuals.
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