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Beta-Alanine Supplementation Improves Aerobic and Anaerobic Indices of Performance

Wilson, Jacob M MS, CSCS1; Wilson, Gabriel J MS, CSCS2; Zourdos, Michael C MS, CSCS1; Smith, Abbie E MS, CSCS, CISSN3; Stout, Jeffery R PhD, CSCS3

Strength & Conditioning Journal: February 2010 - Volume 32 - Issue 1 - pp 71-78
doi: 10.1519/SSC.0b013e3181c20875
Article

BETA-ALANINE SUPPLEMENTATION HAS BEEN FOUND TO INCREASE INTRAMUSCULAR CARNOSINE, STRENGTH, POWER, VOLUME PER TRAINING SESSION AND A HOST OF OTHER INDICES OF AEROBIC AND ANAEROBIC CAPACITY. HOWEVER, THERE IS A NEED TO SYNTHESIZE THIS RESEARCH SO THAT THE ATHLETE AND STRENGTH COACH ALIKE CAN OPTIMALLY BENEFIT FROM BETA-ALANINE SUPPLEMENTATION. THE PURPOSE OF THIS REVIEW IS TO PROVIDE AN ANALYSIS OF STUDIES CONDUCTED ON BETA-ALANINE. THE REVIEW WILL COVER THE OPTIMAL DOSAGE OF BETA-ALANINE; ITS USE IN RESISTANCE TRAINING, INTERMITTENT, AND ENDURANCE-BASED EXERCISES; AND WHEN COMBINED WITH CREATINE IN TRAINED AND UNTRAINED INDIVIDUALS.

1Department of Nutrition, Food and Exercise Science, Florida State University, Tallahassee, Florida; 2Division of Nutritional Sciences, University of Illinois, Urbana, Illinois; and 3Department of Health and Exercise Science, University of Oklahoma, Norman, Oklahoma

Jacob M. Wilsonis a PhD candidate and conducts research in the Department of Nutrition, Food, and Exercise Sciences at Florida State University and is president of abcbodybuilding.com.

Gabriel J. Wilsonis a doctoral student in the Division of Nutritional Sciences at the University of Illinois and is vice president of abcbodybuilding.com.

Michael C. Zourdosis a doctoral student and conducts research in the Department of Nutrition, Food, and Exercise Sciences at Florida State University.

Abbie E. Smithis a doctoral candidate in the Metabolic and Body Composition Laboratory at the University of Oklahoma in the Department of Health and Exercise Science.

Jeffery R. Stoutis currently an associate professor and director of the Metabolic and Body Composition Laboratories in the Department of Health and Exercise Science at the University of Oklahoma.

© 2010 National Strength and Conditioning Association