Beta-alanine enhances time to exhaustion in middle- and long-distance runners 🫁
An endurance-oriented peaking strategy?
Beta-alanine supplementation improves time to exhaustion, but not aerobic capacity, in competitive middle- and long-distance runners
Study Details
This new study investigated the effects of 4-weeks of beta-alanine supplementation on endurance performance in competitive middle- and long-distance runners 🏆
🏃♂️ Male participants consumed 6.4 g/day
🏃♀️ Female participants consumed 4.8 g/day
Here is what they found ⬇️
Key Findings
Beta-alanine led to a significant improvement in time-to-exhaustion by +6.5% 🔋
vs only a +1.4% improvement in the placebo group.
Plus small effects were observed for HRmax and lactate favouring beta-alanine 🩸
During submaximal exercise trials both average HR and RER decreased by 4% in the beta-alanine group🫀
…with no changes observed in the placebo group.
There was a trivial (but non-significant) improvement in VO2peak in the beta-alanine group 🫁
Conclusion
Four weeks of beta-alanine supplementation may improve time to exhaustion and lead to other minor physiological improvements in runners ✅
It’s certainly worth considering as a longer term peaking strategy 🗓️
Reference
https://pubmed.ncbi.nlm.nih.gov/40528157/
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