Supplementation with beta-alanine makes circuit training with weights more effective
If you are really a terrible nutritional nag, you will probably claim that beta-alanine is useless for strength athletes. 'According to the consensus, supplementation with beta-alanine is only effective during intensive efforts that last from 60 to 240 seconds', you will probably say. 'And strength athletes' sets don't last that long.' However, a human study published by Spanish researchers, affiliated with the Alfonso X El Sabio University, shows that strength athletes who are into circuit training may benefit from supplementation with beta-alanine.
The researchers divided 30 healthy men aged 18-15 years, all of whom had some experience with strength training, into 2 groups. Both groups trained with weights 3 times a week for 5 weeks.
The workouts consisted of a circuit training for the lower body, which consisted of 3 exercises: the squat, barbell-step-ups and lunges. The men trained with a load of 50-60 percent of the weight with which just 1 rep was possible. They made a fixed number of reps.
During the training period the circuit training steadily became more demanding. The duration of the sets shrank from 40 to 20 seconds, the number of sets per exercise increased from 3 to 5 and the rest period between the sets decreased from 120 to 60 seconds.
Half of the men took a placebo, the other half took 6.4 grams of beta-alanine daily. The men daily took 8 doses of 800 milligrams, at intervals of 90 minutes, spread throughout the day. This dosing regime prevented beta-alanine from causing its typical stinging sensation on the skin [paresthesia].
The weight with which the participants could squat just 1 rep [1RM] increased in both groups, but this increase was significantly larger in the men who used beta-alanine.
At the same time, the speed [actually: the power] with which the men could squat this maximum weight increased more in the beta-alanine group than in the placebo group.
J Int Soc Sports Nutr. 2018 Apr 25;15:19.
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