{"id":382,"date":"2020-09-06T19:23:51","date_gmt":"2020-09-06T19:23:51","guid":{"rendered":"https:\/\/supplementdatabase.com\/articles\/?p=382"},"modified":"2020-09-06T19:23:51","modified_gmt":"2020-09-06T19:23:51","slug":"beta-alanine-increase-strength","status":"publish","type":"post","link":"https:\/\/supplementdatabase.com\/articles\/beta-alanine-increase-strength\/","title":{"rendered":"Does beta-alanine increase strength?"},"content":{"rendered":"

Beta-Alanine and Strength<\/strong><\/h1>\n

During exercise, increased pH can cause fatigue and hamper performance. Resistance training relies on the anaerobic energy system. This system causes increased pH levels after extended training. Beta-alanine increases muscle carnosine content and improves performance in certain activities1<\/sup>. Can it improve strength? Let’s take a look at what the research says.<\/p>\n

What does the research say about beta-alanine’s ability to increase strength?<\/strong><\/h2>\n

In a 2008 study, researchers looked at the effects of beta-alanine on strength in eight males. In this study, strength was measured using the 1-repetition max squat. Participants had their baseline measurements taken before and after 4 weeks of supplementation. In this study, subjects took 4.8 grams of beta-alanine per day; 1.6g, three times per day2<\/sup>.<\/p>\n

This study showed a small increase in strength. The placebo group saw a 2.3% increase in squat 1-RM while the beta-alanine group saw a 3.4% increase. The study did show a significant increase in total volume, total repetitions, and mean\/peak power2<\/sup>.<\/p>\n

In another 2008 article, researchers conducted a similar study to test the effects of beta-alanine on strength using 26 males. In this study, strength was tested using three lifts: box squats, bench press, and deadlifts. Subjects took 6.4 grams of beta-alanine per day split into 8-800mg doses3<\/sup>.<\/p>\n

After 10 weeks, the results only showed a small increase in strength. The beta-alanine group saw a 19.67% increase in strength compared to a 17.46% increase in the placebo group3<\/sup>.<\/p>\n

In a 2019 study, researchers looked at the effects of beta-alanine on strength. This study used 20 men. Participants consumed 4.8 grams of beta-alanine per day split into 6-800mg doses. Strength was tested using the leg press and bench press4<\/sup>.<\/p>\n

The results of this study only showed very slight improvements in strength after 8 weeks. The beta-alanine group saw a 10% increase in strength while the placebo group saw a 9.4% increase4<\/sup>.<\/p>\n

The Bottom Line<\/strong><\/h2>\n

The good.<\/strong> In the studies highlighted above, beta-alanine slightly increased strength. It also increased total volume, repetitions, and power.<\/p>\n

The bad.<\/strong> The results of these studies showed a VERY slight increase in strength to a point that makes it difficult to conclude whether the supplement itself caused the changes.<\/p>\n

Should you take beta-alanine?<\/strong> If you’re only looking for strength gains, beta-alanine probably won’t help you much. Still, it’s found in most pre-workout products, is inexpensive, and very easy to find. Additionally, it may provide other benefits outside of increasing strength. Bottom Line: it definitely won’t hurt to take and may help you squeeze some extra strength gains out of your workout.<\/p>\n

How much?<\/strong> The doses in the studies above indicate a 4.8-6.4 gram per day, split into multiple doses should be enough to see some improvements.<\/p>\n

References<\/strong><\/h3>\n
    \n
  1. Culbertson, J. Y., Kreider, R. B., Greenwood, M., & Cooke, M. (2010). Effects of Beta-Alanine on Muscle Carnosine and Exercise Performance: A Review of the Current Literature.<\/a> Nutrients, 2(1), 75-98. doi:10.3390\/nu2010075<\/li>\n
  2. Hoffman, J. R., Ratamess, N. A., Ross, R., Kang, J., Magrelli, J., Neese, K., & Wise, J. A. (2008). Effect of B-Alanine Supplementation on the Acute Hormonal Response to Resistance Exercise.<\/a> Medicine & Science in Sports & Exercise, 40(Supplement). doi:10.1249\/01.mss.0000322188.20733.93<\/li>\n
  3. Kendrick, I. P., Harris, R. C., Kim, H. J., Kim, C. K., Dang, V. H., Lam, T. Q., & Wise, J. A. (2008). The effects of 10&nbsp;weeks of resistance training combined with \u03b2-alanine supplementation on whole body strength, force production, muscular endurance and body composition.<\/a> Amino Acids, 34(4), 547-554. doi:10.1007\/s00726-007-0008-3<\/li>\n
  4. Askari, F., & Rahmaninia, F. (2018). The effect of 8 weeks beta-alanine supplementation and resistance training on maximal-intensity exercise performance adaptations in young males.<\/a> Physical Education of Students, 23(1), 4-8. doi:10.15561\/20755279.2019.0101<\/li>\n<\/ol>\n

     <\/p>\n","protected":false},"excerpt":{"rendered":"

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