Beta-Alanine improves cyclists' final sprint and time trial performance
Beta-Alanine improves performance during short intensive three-minute bursts, and also during intensive efforts lasting six minutes. Australian sports scientists at the University of Griffith discovered this.
The researchers did an experiment with 17 well-trained male cyclists, all of whom cycled 300 to 600 kilometres a week. Nine of the cyclists were given 6.4 g beta-alanine every day for a period of eight weeks. The other cyclists were given a placebo.
Before and after the supplementation period the cyclists were made to perform a supramaximal exercise test, at an intensity of 120 percent of their maximal oxygen uptake (VO2max). The cyclists managed to do this for nearly three minutes. Beta-alanine supplementation resulted in the cyclists managing to do this for 11 seconds longer.
The researchers found out that the increase in endurance capacity during the supramaximal exercise test was the result of an increase in the cyclists' anaerobic capacity.
The Australians also got their participants to cycle a distance of four kilometres before and after supplementation, in as short a time as possible. The cyclists needed about six minutes for the time ride. Beta alanine supplementation shaved six seconds off the time.
This improvement in performance was also due to an increase in the cyclists' anaerobic capacity.
Appl Physiol Nutr Metab. 2016 Aug;41(8):864-71.
Beta-alanine shaves four seconds off runners' 800 metres 17.03.2014
Beta-alanine improves stamina in over-sixties 23.01.2012
Slow beta-alanine: works better and without the pincushion effect 21.01.2012