beta-alanine-muscular-endurance

Beta-alanine for 28 days was associated with less fatigue and a greater workload at peak exhaustion but failed to significantly influence VO~2~ max.

4 g/day improved performance (shuttle run, flexed-arm hang) and body composition.

4.8 g/day for 30 days failed to alter the hormonal responses to exercise, despite an increase in work volume and power output.

Endurance increased in sub-maximal exercising, secondary to a reduction of the onset of lactate accumulation in the blood, but VO~2~ max was significantly reduced.

This meta-analysis found good evidence for a median 2.85% increase in muscular endurance during exercises lasting 60-240 s. Benefits decreased over that range and were not significant below.

スポンサーリンク

5 g/day for 7 weeks improved the performance of elite rowers on all-out 2-km time trials.

4.5 g/day for 30 days had no significant influence on the line drill. On the other hand, workout volume increased significantly on the bench press and trended overall, and all effects grew with prolonged time. Fatigue was reduced significantly when subjectively recorded but only trended to a reduction in the Wingate test.

Beta-alanine improved some parameters of muscular fatigue, but many returned insignificant. Significance was reached with the addition of creatine in another tested group, although VO~2~ max remained unaffected.