Effects of β-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial

Authors

Abbie E. Smith, University of OklahomaFollow
Ashley A. Walter, University of OklahomaFollow
Jennifer L. Graef, University of OklahomaFollow
Kristina L. Kendall, University of OklahomaFollow
Jordan R. Moon, University of OklahomaFollow
Christopher M. Lockwood, University of OklahomaFollow
David H. Fukuda, University of OklahomaFollow
Travis W. Beck, University of OklahomaFollow
Joel T. Cramer, University of OklaomaFollow
Jeffrey R. Stout, University of OklahomaFollow

Document Type

Article

Date of this Version

2009

Citation

Journal of the International Society of Sports Nutrition 2009, 6:5

Comments

© 2009 Smith et al

Open access

doi:10.1186/1550-2783-6-5

Abstract

Background: Intermittent bouts of high-intensity exercise result in diminished stores of energy substrates, followed by an accumulation of metabolites, promoting chronic physiological adaptations. In addition, β-alanine has been accepted has an effective physiological hydrogen ion (H⁺) buffer. Concurrent high-intensity interval training (HIIT) and β-alanine supplementation may result in greater adaptations than HIIT alone. The purpose of the current study was to evaluate the effects of combining β-alanine supplementation with high-intensity interval training (HIIT) on endurance performance and aerobic metabolism in recreationally active college-aged men.

Methods: Forty-six men (Age: 22.2 ± 2.7 yrs; Ht: 178.1 ± 7.4 cm; Wt: 78.7 ± 11.9; VO_2peak: 3.3 ± 0.59 l·min^-1) were assessed for peak O2 utilization (VO_2peak), time to fatigue (VO_2TTE), ventilatory threshold (VT), and total work done at 110% of pre-training VO_2peak (TWD). In a double-blind fashion, all subjects were randomly assigned into one either a placebo (PL – 16.5 g dextrose powder per packet; n = 18) or β-alanine (BA – 1.5 g β-alanine plus 15 g dextrose powder per packet; n = 18) group. All subjects supplemented four times per day (total of 6 g/day) for the first 21-days, followed by two times per day (3 g/day) for the subsequent 21 days, and engaged in a total of six weeks of HIIT training consisting of 5–6 bouts of a 2:1 minute cycling work to rest ratio.

Results: Significant improvements in VO_2peak, VO_2TTE, and TWD after three weeks of training were displayed (p < 0.05). Increases in VO_2peak, VO_2TTE, TWD and lean body mass were only significant for the BA group after the second three weeks of training.

Conclusion: The use of HIIT to induce significant aerobic improvements is effective and efficient. Chronic BA supplementation may further enhance HIIT, improving endurance performance and lean body mass.