🔬Looking specifically at the ingredient BETA-ALANINE (β-Alanine) in trained individuals over a 5-week period when given 6.4g/day taking 8x800mg doses
💪🏻 TRAINING: “The training program consisted of 3 sessions per week in which three different leg exercises were conducted as a circuit (back squat, barbell step ups and loaded jumping lunges). The program started with 3 sets of 40 s of work per exercise and rest periods between sets of 120 s in the first week. This training volume was then gradually built up to 5 sets of 20 s work/60 s rest in the fifth week.”
📚 RESULTS: “β-Alanine supplementation was effective at increasing power output when lifting loads equivalent to the individual's maximal strength or when working at maximum power output. The improvement observed at 1RM was explained by a greater load lifted, or strength gain, in response to training in the participants who took this supplement.”
TAKE 🏠: Beta-Alanine seems to have a positive effect on power and strength both during and post-exercise
🔍 Maté-Muñoz JL, et al. Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study. J Int Soc Sports Nutr. 2018 Apr 25;15:19. doi: 10.1186/s12970-018-0224-0. eCollection 2018.