THE EFFECTS OF

BETA-ALANINE
SUPPLEMENTATIO B Y: L A U R E N

N RITENOUR

IN ATHLETES
WHY I CHOSE THIS TOPIC

athlete looking into new

supplements to try with my training
BETA-ALANINE
SUPPLEMENTATION
• Beta-alanine supplementation is popular among
athletes.
• It helps to delay muscle fatigue, increase
amount of work done during high-intensity
exercise, and enhances sprint endurance
capacity.
• It is found naturally in the body, and it is used
to synthesize carnosine (amino-acid). This
helps reduce muscle fatigue.
STUDY #1
• “Effects of Plyometric Training and Beta-Alanine Supplementation on
Maximal-Intensity Exercise and Endurance in Female Soccer Players”
• 25 female soccer players were split into a plyometric training group that
took the beta-alanine supplement, a plyometric training group that took a
placebo, or a group that did not do plyometric training.
• Measurements were taken before and after the study.
• The plyometric training was substituted for some soccer drills.
• The beta-alanine supplementation or placebos were taken 6 times a day
every two hours.
RESULTS
• Both plyometric training groups increase squat jump, bounce drop jump reactive
strength, and jump power performance compared to the control group.
• The beta-alanine supplementation group had a greater training effect on the bounce
drop power test, and 20-meter multistage shuttle runs compared to the placebo
plyometric training group.
• Plyometric training helps to increase maximal intensity and endurance
performance, and beta-alanine supplementation helps to add further adaptive
responses in endurance and in repeated sprinting and jumping performances.
STUDY #2
• “Beta-Alanine Supplementation Improves Throwing Velocities in
Repeated Sprint Ability and 200-meter Swimming Performance in
Young Water Polo Players”
• 15 young water polo players that have experience competing in national
competitions split into 2 groups
• 6 week-long study
• Body composition measurements and a maximal 200-meter swim test were
completed before and after the study.
• The athletes were tested every 24 hours of recovery on 200-meter front
crawl style swim. They were also tested on maximal 30-second tethered
swimming in alternate eggbeater kick.
RESULTS
• The beta-alanine did improve the water polo-athlete’s throwing and swimming
abilities.
• There was an increase in their shooting performance, lower muscle performance,
and 200-meter swimming performance for the group that was taking the beta-
alanine supplement.
STUDY #3

• “Beta-Alanine Supplementation Effects on Metabolic Contribution and

Swimming Performance”
• 13 competitive swimmers, 6-week double blind placebo-controlled
supplementation
• Evaluated on tethered swim test, peak force, fatigue index, and mean force
RESULTS
• Found no change in metabolic contribution
• Not effective in improving performance
• The group that used the supplementation was more likely to show individual
changes in metabolic parameters
1. IS BETA ALANINE POPULAR
AMONG ATHLETES?

2. WHAT DOES BETA-ALANINE HELP

WITH?
CITATIONS
• Claus, G., Redkva, P., Brisola, G., Malta, E., Bonetti de Poli, R., Miyagi, W., & Zagatto, A. (2017, May 1). Beta-
Alanine Supplementation Improves Throwing Velocities in Repeated Sprint Ability and 200-m Swimming
Performance in Young Water Polo Players. Retrieved August 30, 2020, from
http://web.a.ebscohost.com/ehost/pdfviewer/pdfviewer?vid=14&sid=02cf28c9-6c41-4eab-9de8-
80eabae54575@sdc-v-sessmgr01
• EZ. Campos, C., CA. Kalva Filho, A., RM. Hobson, B., W. Chung, G., GMP. Brisola, G., AA. Mero, P., . . . S. Stegen,
L. (2020, July 25). Beta alanine supplementation effects on metabolic contribution and swimming performance.
Retrieved September 05, 2020, from https://jissn.biomedcentral.com/articles/10.1186/s12970-020-00365-6
• Rosas, F., Ramíez-Campillo, R., Martínez, C., Caniuqueo, A., Cañas-Jamet, R., McCrudden, E., . . . Izquierdo, M.
(2017, September 1). Effects of Plyometric Training and Beta-Alanine Supplementation on Maximal-Intensity
Exercise and Endurance in Female Soccer Players. Retrieved August 26, 2020, from
http://web.b.ebscohost.com/ehost/pdfviewer/pdfviewer?vid=5&sid=905d54d6- c3b1-479b-94d1-949552f4296c@pdc-
v-sessmgr03