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Valiño-Marques A, Lamas A, Miranda JM, Cepeda A, Regal P. Nutritional Ergogenic Aids in Cycling: A Systematic Review. Nutrients 2024; 16:1768. [PMID: 38892701 PMCID: PMC11174392 DOI: 10.3390/nu16111768] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 05/22/2024] [Revised: 06/03/2024] [Accepted: 06/04/2024] [Indexed: 06/21/2024] Open
Abstract
This systematic review aimed to evaluate the effectiveness of the independent or combined use of nutritional ergogenic aids belonging to Group A of the ABCD classification by the Australian Institute of Sport (AIS) in the context of cycling (caffeine, creatine, sodium bicarbonate, beta-alanine, nitrates, and glycerol). A comprehensive search was carried out using three databases: PubMed, Scopus, and Web of Science. All the databases were searched for Randomized Controlled Trials or crossover design studies assessing the effects of supplementation on cycling performance in comparison with placebos in healthy adults. The methodological quality of each study was evaluated using the Physiotherapy Evidence Database scale. Thirty-six articles involving 701 participants were included in this review, examining supplementation with caffeine (n = 5), creatine (n = 2), sodium bicarbonate (n = 6), beta-alanine (n = 3), and nitrates (n = 8). Additionally, supplemental combinations of caffeine and creatine (n = 3), caffeine and sodium bicarbonate (n = 3), caffeine and nitrates (n = 1), creatine and sodium bicarbonate (n = 1), and sodium bicarbonate and beta-alanine (n = 4) were analyzed. A benefit for cyclists' athletic performnce was found when consuming a caffeine supplement, and a potential positive effect was noted after the consumption of sodium bicarbonate, as well as after the combination of caffeine and creatine. However, no statistically significant effects were identified for the remaining supplements, whether administered individually or in combination.
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Affiliation(s)
| | - Alexandre Lamas
- Department of Analytical Chemistry, Nutrition and Bromatology, University of Santiago de Compostela, 27002 Lugo, Spain; (A.L.); (A.C.); (P.R.)
| | - José M. Miranda
- Department of Analytical Chemistry, Nutrition and Bromatology, University of Santiago de Compostela, 27002 Lugo, Spain; (A.L.); (A.C.); (P.R.)
| | - Alberto Cepeda
- Department of Analytical Chemistry, Nutrition and Bromatology, University of Santiago de Compostela, 27002 Lugo, Spain; (A.L.); (A.C.); (P.R.)
| | - Patricia Regal
- Department of Analytical Chemistry, Nutrition and Bromatology, University of Santiago de Compostela, 27002 Lugo, Spain; (A.L.); (A.C.); (P.R.)
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2
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Baghdassarian HM, Lewis NE. Resource allocation in mammalian systems. Biotechnol Adv 2024; 71:108305. [PMID: 38215956 PMCID: PMC11182366 DOI: 10.1016/j.biotechadv.2023.108305] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Grants] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 08/03/2023] [Revised: 12/17/2023] [Accepted: 12/18/2023] [Indexed: 01/14/2024]
Abstract
Cells execute biological functions to support phenotypes such as growth, migration, and secretion. Complementarily, each function of a cell has resource costs that constrain phenotype. Resource allocation by a cell allows it to manage these costs and optimize their phenotypes. In fact, the management of resource constraints (e.g., nutrient availability, bioenergetic capacity, and macromolecular machinery production) shape activity and ultimately impact phenotype. In mammalian systems, quantification of resource allocation provides important insights into higher-order multicellular functions; it shapes intercellular interactions and relays environmental cues for tissues to coordinate individual cells to overcome resource constraints and achieve population-level behavior. Furthermore, these constraints, objectives, and phenotypes are context-dependent, with cells adapting their behavior according to their microenvironment, resulting in distinct steady-states. This review will highlight the biological insights gained from probing resource allocation in mammalian cells and tissues.
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Affiliation(s)
- Hratch M Baghdassarian
- Bioinformatics and Systems Biology Graduate Program, University of California, San Diego, La Jolla, CA 92093, USA; Department of Pediatrics, University of California, San Diego, La Jolla, CA 92093, USA
| | - Nathan E Lewis
- Department of Pediatrics, University of California, San Diego, La Jolla, CA 92093, USA; Department of Bioengineering, University of California, San Diego, La Jolla, CA 92093, USA.
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Carr AJ, McKay AKA, Burke LM, Smith ES, Urwin CS, Convit L, Jardine WT, Kelly MK, Saunders B. Use of Buffers in Specific Contexts: Highly Trained Female Athletes, Extreme Environments and Combined Buffering Agents-A Narrative Review. Sports Med 2023; 53:25-48. [PMID: 37878211 PMCID: PMC10721675 DOI: 10.1007/s40279-023-01872-7] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [MESH Headings] [Grants] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 06/03/2023] [Indexed: 10/26/2023]
Abstract
This narrative review evaluated the evidence for buffering agents (sodium bicarbonate, sodium citrate and beta-alanine), with specific consideration of three discrete scenarios: female athletes, extreme environments and combined buffering agents. Studies were screened according to exclusion and inclusion criteria and were analysed on three levels: (1) moderating variables (supplement dose and timing, and exercise test duration and intensity), (2) design factors (e.g., use of crossover or matched group study design, familiarisation trials) and (3) athlete-specific factors (recruitment of highly trained participants, buffering capacity and reported performance improvements). Only 19% of the included studies for the three buffering agents reported a performance benefit, and only 10% recruited highly trained athletes. This low transferability of research findings to athletes' real-world practices may be due to factors including the small number of sodium citrate studies in females (n = 2), no studies controlling for the menstrual cycle (MC) or menstrual status using methods described in recently established frameworks, and the limited number of beta-alanine studies using performance tests replicating real-world performance efforts (n = 3). We recommend further research into buffering agents in highly trained female athletes that control or account for the MC, studies that replicate the demands of athletes' heat and altitude camps, and investigations of highly trained athletes' use of combined buffering agents. In a practical context, we recommend developing evidence-based buffering protocols for individual athletes which feature co-supplementation with other evidence-based products, reduce the likelihood of side-effects, and optimise key moderating factors: supplement dose and timing, and exercise duration and intensity.
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Affiliation(s)
- Amelia J Carr
- Centre for Sport Research, Deakin University, 221 Burwood Highway, Burwood, VIC, 3125, Australia.
| | - Alannah K A McKay
- Mary MacKillop Institute for Health Research, Australian Catholic University, Melbourne, VIC, Australia
| | - Louise M Burke
- Mary MacKillop Institute for Health Research, Australian Catholic University, Melbourne, VIC, Australia
| | - Ella S Smith
- Mary MacKillop Institute for Health Research, Australian Catholic University, Melbourne, VIC, Australia
| | - Charles S Urwin
- Centre for Sport Research, Deakin University, 221 Burwood Highway, Burwood, VIC, 3125, Australia
| | - Lilia Convit
- Centre for Sport Research, Deakin University, 221 Burwood Highway, Burwood, VIC, 3125, Australia
| | - William T Jardine
- Centre for Sport Research, Deakin University, 221 Burwood Highway, Burwood, VIC, 3125, Australia
| | - Monica K Kelly
- Centre for Sport Research, Deakin University, 221 Burwood Highway, Burwood, VIC, 3125, Australia
| | - Bryan Saunders
- Applied Physiology and Nutrition Research Group, Rheumatology Division, Faculdade de Medicina FMUSP, School of Physical Education and Sport, Universidade de São Paulo, University of São Paulo, São Paulo, Brazil
- Institute of Orthopaedics and Traumatology, Faculty of Medicine FMUSP, University of São Paulo, São Paulo, Brazil
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Gurton WH, Matta GG, Gough LA, Ranchordas MK, King DG, Hurst P. Sodium Bicarbonate and Time-to-Exhaustion Cycling Performance: A Retrospective Analysis Exploring the Mediating Role of Expectation. SPORTS MEDICINE - OPEN 2023; 9:65. [PMID: 37523028 PMCID: PMC10390418 DOI: 10.1186/s40798-023-00612-5] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Subscribe] [Scholar Register] [Received: 12/21/2022] [Accepted: 07/12/2023] [Indexed: 08/01/2023]
Abstract
BACKGROUND Research has shown that ingesting 0.3 g·kg-1 body mass sodium bicarbonate (NaHCO3) can improve time-to-exhaustion (TTE) cycling performance, but the influence of psychophysiological mechanisms on ergogenic effects is not yet understood. OBJECTIVE This study retrospectively examined whether changes in TTE cycling performance are mediated by positive expectations of receiving NaHCO3 and/or the decline in blood bicarbonate during exercise. METHODS In a randomised, crossover, counterbalanced, double-blind, placebo-controlled design, 12 recreationally trained cyclists (maximal oxygen consumption, 54.4 ± 5.7 mL·kg·min-1) performed four TTE cycling tests 90 min after consuming: (1) 0.3 g·kg-1 body mass NaHCO3 in 5 mL·kg-1 body mass solution, (2) 0.03 g·kg-1 body mass sodium chloride in solution (placebo), (3) 0.3 g·kg-1 body mass NaHCO3 in capsules and (4) cornflour in capsules (placebo). Prior to exercise, participants rated on 1-5 Likert type scales how much they expected the treatment they believe had been given would improve performance. Capillary blood samples were measured for acid-base balance at baseline, pre-exercise and post-exercise. RESULTS Administering NaHCO3 in solution and capsules improved TTE compared with their respective placebos (solution: 27.0 ± 21.9 s, p = 0.001; capsules: 23.0 ± 28.1 s, p = 0.016). Compared to capsules, NaHCO3 administered via solution resulted in a higher expectancy about the benefits on TTE cycling performance (Median: 3.5 vs. 2.5, Z = 2.135, p = 0.033). Decline in blood bicarbonate during exercise was higher for NaHCO3 given in solution compared to capsules (2.7 ± 2.1 mmol·L-1, p = 0.001). Mediation analyses showed that improvements in TTE cycling were indirectly related to expectancy and decline in blood bicarbonate when NaHCO3 was administered in solution but not capsules. CONCLUSIONS Participants' higher expectations when NaHCO3 is administered in solution could result in them exerting themselves harder during TTE cycling, which subsequently leads to a greater decline in blood bicarbonate and larger improvements in performance. KEY POINTS Ingesting 0.3 g·kg-1 body mass sodium bicarbonate in solution and capsules improved time-to-exhaustion cycling performance Positive expectancy about the benefits of sodium bicarbonate and decline in blood bicarbonate were higher when sodium bicarbonate was administered in solution compared with capsules Improvements in time-to-exhaustion cycling performance for sodium bicarbonate administered in solution were related to expectancy and the enhanced extracellular buffering response.
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Affiliation(s)
- William H Gurton
- School of Psychology and Life Sciences, Canterbury Christ Church University, Canterbury, UK
- Sport and Physical Activity Research Centre, College of Health, Wellbeing and Life Sciences, Sheffield Hallam University, Sheffield, UK
| | - Guilherme G Matta
- School of Psychology and Life Sciences, Canterbury Christ Church University, Canterbury, UK
| | - Lewis Anthony Gough
- Human Performance and Health Research Group, Centre for Life and Sport Sciences, Birmingham City University, Birmingham, UK
| | - Mayur Krachna Ranchordas
- Sport and Physical Activity Research Centre, College of Health, Wellbeing and Life Sciences, Sheffield Hallam University, Sheffield, UK.
| | - David G King
- School of Biosciences and Medicine, University of Surrey, Guildford, UK
| | - Philip Hurst
- School of Psychology and Life Sciences, Canterbury Christ Church University, Canterbury, UK
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Pellicer-Caller R, Vaquero-Cristóbal R, González-Gálvez N, Abenza-Cano L, Horcajo J, de la Vega-Marcos R. Influence of Exogenous Factors Related to Nutritional and Hydration Strategies and Environmental Conditions on Fatigue in Endurance Sports: A Systematic Review with Meta-Analysis. Nutrients 2023; 15:2700. [PMID: 37375605 DOI: 10.3390/nu15122700] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Grants] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 05/09/2023] [Revised: 05/31/2023] [Accepted: 06/06/2023] [Indexed: 06/29/2023] Open
Abstract
The aim of this systematic review with meta-analysis was to examine the influence of exogenous factors related to nutritional and hydration strategies and environmental conditions, as modulators of fatigue, including factors associated with performance fatigability and perceived fatigability, in endurance tests lasting 45 min to 3 h. A search was carried out using four databases: PubMed, Web of Science, SPORTDiscus, and EBSCO. A total of 5103 articles were screened, with 34 included in the meta-analysis. The review was registered with PROSPERO (CRD42022327203) and adhered to the PRISMA guidelines. The study quality was evaluated according to the PEDro score and assessed using Rosenthal's fail-safe N. Carbohydrate (CHO) intake increased the time to exhaustion (p < 0.001) and decreased the heart rate (HR) during the test (p = 0.018). Carbohydrate with protein intake (CHO + PROT) increased lactate during the test (p = 0.039). With respect to hydration, dehydrated individuals showed a higher rate of perceived exertion (RPE) (p = 0.016) and had a higher body mass loss (p = 0.018). In hot conditions, athletes showed significant increases in RPE (p < 0.001), HR (p < 0.001), and skin temperature (p = 0.002), and a decrease in the temperature gradient (p < 0.001) after the test. No differences were found when athletes were subjected to altitude or cold conditions. In conclusion, the results revealed that exogenous factors, such as nutritional and hydration strategies, as well as environmental conditions, affected fatigue in endurance sports, including factors associated with performance fatigability and perceived fatigability.
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Affiliation(s)
- Roberto Pellicer-Caller
- Facultad de Deporte, UCAM Universidad Católica de Murcia, 30107 Murcia, Spain
- Caller Energy Labs, Caller SportEnergy S.L., 39005 Santander, Spain
| | | | | | - Lucía Abenza-Cano
- Facultad de Deporte, UCAM Universidad Católica de Murcia, 30107 Murcia, Spain
| | - Javier Horcajo
- Department of Social Psychology and Methodology, Autonomous University of Madrid, 28049 Madrid, Spain
| | - Ricardo de la Vega-Marcos
- Department of Physical Education, Sport and Human Movement, Autonomous University of Madrid, 28049 Madrid, Spain
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de Oliveira LF, Dolan E, Swinton PA, Durkalec-Michalski K, Artioli GG, McNaughton LR, Saunders B. Extracellular Buffering Supplements to Improve Exercise Capacity and Performance: A Comprehensive Systematic Review and Meta-analysis. Sports Med 2022; 52:505-526. [PMID: 34687438 DOI: 10.1007/s40279-021-01575-x] [Citation(s) in RCA: 11] [Impact Index Per Article: 5.5] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 09/23/2021] [Indexed: 02/05/2023]
Abstract
BACKGROUND Extracellular buffering supplements [sodium bicarbonate (SB), sodium citrate (SC), sodium/calcium lactate (SL/CL)] are ergogenic supplements, although questions remain about factors which may modify their effect. OBJECTIVE To quantify the main effect of extracellular buffering agents on exercise outcomes, and to investigate the influence of potential moderators on this effect using a systematic review and meta-analytic approach. METHODS This study was designed in accordance with Preferred Reporting Items for Systematic Reviews and Meta-Analyses guidelines. Three databases were searched for articles that were screened according to inclusion/exclusion criteria. Bayesian hierarchical meta-analysis and meta-regression models were used to investigate pooled effects of supplementation and moderating effects of a range of factors on exercise and biomarker responses. RESULTS 189 articles with 2019 participants were included, 158 involving SB supplementation, 30 with SC, and seven with CL/SL; four studies provided a combination of buffering supplements together. Supplementation led to a mean estimated increase in blood bicarbonate of + 5.2 mmol L-1 (95% credible interval (CrI) 4.7-5.7). The meta-analysis models identified a positive overall effect of supplementation on exercise capacity and performance compared to placebo [ES0.5 = 0.17 (95% CrI 0.12-0.21)] with potential moderating effects of exercise type and duration, training status and when the exercise test was performed following prior exercise. The greatest ergogenic effects were shown for exercise durations of 0.5-10 min [ES0.5 = 0.18 (0.13-0.24)] and > 10 min [ES0.5 = 0.22 (0.10-0.33)]. Evidence of greater effects on exercise were obtained when blood bicarbonate increases were medium (4-6 mmol L-1) and large (> 6 mmol L-1) compared with small (≤ 4 mmol L-1) [βSmall:Medium = 0.16 (95% CrI 0.02-0.32), βSmall:Large = 0.13 (95% CrI - 0.03 to 0.29)]. SB (192 outcomes) was more effective for performance compared to SC (39 outcomes) [βSC:SB = 0.10 (95% CrI - 0.02 to 0.22)]. CONCLUSIONS Extracellular buffering supplements generate large increases in blood bicarbonate concentration leading to positive overall effects on exercise, with sodium bicarbonate being most effective. Evidence for several group-level moderating factors were identified. These data can guide an athlete's decision as to whether supplementation with buffering agents might be beneficial for their specific aims.
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Affiliation(s)
- Luana Farias de Oliveira
- Applied Physiology & Nutrition Research Group, Rheumatology Division, Faculty of Medicine FMUSP, University of São Paulo, São Paulo, Brazil
| | - Eimear Dolan
- Applied Physiology & Nutrition Research Group, Rheumatology Division, Faculty of Medicine FMUSP, University of São Paulo, São Paulo, Brazil
| | - Paul A Swinton
- School of Health Sciences, Robert Gordon University, Aberdeen, UK
| | - Krzysztof Durkalec-Michalski
- Department of Sports Dietetics, Poznań University of Physical Education, Poznań, Poland
- Department of Human Nutrition and Dietetics, Poznań University of Life Sciences, Poznań, Poland
| | - Guilherme G Artioli
- Department of Life Sciences, Manchester Metropolitan University, John Dalton Building, Manchester, M1 5GD, UK
| | - Lars R McNaughton
- Sports Nutrition and Performance Group, Department of Sport and Physical Activity, Edge Hill University, Ormskirk, UK
| | - Bryan Saunders
- Applied Physiology & Nutrition Research Group, Rheumatology Division, Faculty of Medicine FMUSP, University of São Paulo, São Paulo, Brazil.
- Department of Sports Dietetics, Poznań University of Physical Education, Poznań, Poland.
- Institute of Orthopaedics and Traumatology, Faculty of Medicine FMUSP, University of São Paulo, São Paulo, Brazil.
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7
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“Food First but Not Always Food Only”: Recommendations for Using Dietary Supplements in Sport. Int J Sport Nutr Exerc Metab 2022; 32:371-386. [DOI: 10.1123/ijsnem.2021-0335] [Citation(s) in RCA: 4] [Impact Index Per Article: 2.0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 12/06/2021] [Revised: 01/31/2022] [Accepted: 01/31/2022] [Indexed: 11/18/2022]
Abstract
The term “food first” has been widely accepted as the preferred strategy within sport nutrition, although there is no agreed definition of this and often limited consideration of the implications. We propose that food first should mean “where practically possible, nutrient provision should come from whole foods and drinks rather than from isolated food components or dietary supplements.” There are many reasons to commend a food first strategy, including the risk of supplement contamination resulting in anti-doping violations. However, a few supplements can enhance health and/or performance, and therefore a food only approach could be inappropriate. We propose six reasons why a food only approach may not always be optimal for athletes: (a) some nutrients are difficult to obtain in sufficient quantities in the diet, or may require excessive energy intake and/or consumption of other nutrients; (b) some nutrients are abundant only in foods athletes do not eat/like; (c) the nutrient content of some foods with established ergogenic benefits is highly variable; (d) concentrated doses of some nutrients are required to correct deficiencies and/or promote immune tolerance; (e) some foods may be difficult to consume immediately before, during or immediately after exercise; and (f) tested supplements could help where there are concerns about food hygiene or contamination. In these situations, it is acceptable for the athlete to consider sports supplements providing that a comprehensive risk minimization strategy is implemented. As a consequence, it is important to stress that the correct terminology should be “food first but not always food only.”
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Gilsanz L, López-Seoane J, Jiménez SL, Pareja-Galeano H. Effect of β-alanine and sodium bicarbonate co-supplementation on the body's buffering capacity and sports performance: A systematic review. Crit Rev Food Sci Nutr 2021:1-14. [PMID: 34882489 DOI: 10.1080/10408398.2021.2012642] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 10/19/2022]
Abstract
Muscle acidification is one of the main factors causing fatigue during exercise, thus compromising performance. The sport supplements beta alanine (β-A) and sodium bicarbonate (SB) are thought to enhance the effects of the body's buffer systems by reducing H+ concentrations. The aim of this systematic review was to analyze the effects of β-A and SB co-supplementation on the organism's buffering capacity and sport performance. The databases PubMed, Web of Science, Medline, CINAHL and SPORTDiscus were searched until November 2021 following PRISMA guidelines. Randomized controlled trials, at least single-blind, performed in athletes of any age were considered. Nine studies including a total of 221 athletes were identified for review. Athletes were supplemented with β-A and SB while they performed exercise tests to assess physical performance and buffer capacity. Five of the nine studies indicated there was some additional improvement in buffering capacity and performance with co-supplementation, while one study concluded that the effect was comparable to the added effects of the individual supplements. According to the results of the studies reviewed, we would recommend β-A and SB co-supplementation during high intensity exercises lasting between 30 s and 10 min.
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Affiliation(s)
- Laura Gilsanz
- Faculty of Sports Sciences and Physiotherapy, Universidad Europea de Madrid, Madrid, Spain
| | - Jaime López-Seoane
- ImFINE Research Group, Department of Health and Human Performance, Faculty of Physical Activity and Sport Sciences-INEF, Universidad Politécnica de Madrid, Madrid, Spain.,Red Española de Investigación en Ejercicio Físico y Salud (EXERNET), Madrid, Spain
| | - Sergio L Jiménez
- Centre for Sport Studies, Universidad Rey Juan Carlos, Madrid, Spain
| | - Helios Pareja-Galeano
- Department of Physical Education, Sport and Human Movement, Universidad Autónoma de Madrid, Madrid, Spain
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9
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Grgic J, Pedisic Z, Saunders B, Artioli GG, Schoenfeld BJ, McKenna MJ, Bishop DJ, Kreider RB, Stout JR, Kalman DS, Arent SM, VanDusseldorp TA, Lopez HL, Ziegenfuss TN, Burke LM, Antonio J, Campbell BI. International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance. J Int Soc Sports Nutr 2021; 18:61. [PMID: 34503527 PMCID: PMC8427947 DOI: 10.1186/s12970-021-00458-w] [Citation(s) in RCA: 30] [Impact Index Per Article: 10.0] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 08/13/2021] [Accepted: 08/17/2021] [Indexed: 02/07/2023] Open
Abstract
Based on a comprehensive review and critical analysis of the literature regarding the effects of sodium bicarbonate supplementation on exercise performance, conducted by experts in the field and selected members of the International Society of Sports Nutrition (ISSN), the following conclusions represent the official Position of the Society: 1. Supplementation with sodium bicarbonate (doses from 0.2 to 0.5 g/kg) improves performance in muscular endurance activities, various combat sports, including boxing, judo, karate, taekwondo, and wrestling, and in high-intensity cycling, running, swimming, and rowing. The ergogenic effects of sodium bicarbonate are mostly established for exercise tasks of high-intensity that last between 30 s and 12 min. 2. Sodium bicarbonate improves performance in single- and multiple-bout exercise. 3. Sodium bicarbonate improves exercise performance in both men and women. 4. For single-dose supplementation protocols, 0.2 g/kg of sodium bicarbonate seems to be the minimum dose required to experience improvements in exercise performance. The optimal dose of sodium bicarbonate dose for ergogenic effects seems to be 0.3 g/kg. Higher doses (e.g., 0.4 or 0.5 g/kg) may not be required in single-dose supplementation protocols, because they do not provide additional benefits (compared with 0.3 g/kg) and are associated with a higher incidence and severity of adverse side-effects. 5. For single-dose supplementation protocols, the recommended timing of sodium bicarbonate ingestion is between 60 and 180 min before exercise or competition. 6. Multiple-day protocols of sodium bicarbonate supplementation can be effective in improving exercise performance. The duration of these protocols is generally between 3 and 7 days before the exercise test, and a total sodium bicarbonate dose of 0.4 or 0.5 g/kg per day produces ergogenic effects. The total daily dose is commonly divided into smaller doses, ingested at multiple points throughout the day (e.g., 0.1 to 0.2 g/kg of sodium bicarbonate consumed at breakfast, lunch, and dinner). The benefit of multiple-day protocols is that they could help reduce the risk of sodium bicarbonate-induced side-effects on the day of competition. 7. Long-term use of sodium bicarbonate (e.g., before every exercise training session) may enhance training adaptations, such as increased time to fatigue and power output. 8. The most common side-effects of sodium bicarbonate supplementation are bloating, nausea, vomiting, and abdominal pain. The incidence and severity of side-effects vary between and within individuals, but it is generally low. Nonetheless, these side-effects following sodium bicarbonate supplementation may negatively impact exercise performance. Ingesting sodium bicarbonate (i) in smaller doses (e.g., 0.2 g/kg or 0.3 g/kg), (ii) around 180 min before exercise or adjusting the timing according to individual responses to side-effects, (iii) alongside a high-carbohydrate meal, and (iv) in enteric-coated capsules are possible strategies to minimize the likelihood and severity of these side-effects. 9. Combining sodium bicarbonate with creatine or beta-alanine may produce additive effects on exercise performance. It is unclear whether combining sodium bicarbonate with caffeine or nitrates produces additive benefits. 10. Sodium bicarbonate improves exercise performance primarily due to a range of its physiological effects. Still, a portion of the ergogenic effect of sodium bicarbonate seems to be placebo-driven.
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Affiliation(s)
- Jozo Grgic
- Institute for Health and Sport, Victoria University, Melbourne, Australia.
| | - Zeljko Pedisic
- Institute for Health and Sport, Victoria University, Melbourne, Australia
| | - Bryan Saunders
- Applied Physiology and Nutrition Research Group, School of Physical Education and Sport; Rheumatology Division; Faculdade de Medicina FMUSP, Universidade de Sao Paulo, Sao Paulo, SP, BR, University of São Paulo, Sao Paulo, Brazil
- Institute of Orthopaedics and Traumatology, Faculty of Medicine FMUSP, University of São Paulo, Sao Paulo, Brazil
| | - Guilherme G Artioli
- Centre for Bioscience, Manchester Metropolitan University, Manchester, M1 5GD, UK
| | | | - Michael J McKenna
- Institute for Health and Sport, Victoria University, Melbourne, Australia
| | - David J Bishop
- Institute for Health and Sport, Victoria University, Melbourne, Australia
| | - Richard B Kreider
- Exercise & Sport Nutrition Lab, Human Clinical Research Facility, Department of Health & Kinesiology, Texas A&M University, College Station, TX, USA
| | - Jeffrey R Stout
- Physiology of Work and Exercise Response (POWER) Laboratory, Institute of Exercise Physiology and Rehabilitation Science, School of Kinesiology and Physical Therapy, University of Central Florida, Orlando, FL, USA
| | - Douglas S Kalman
- Nutrion Department, College of Osteopathic Medicine, Nova Southeastern University, Fort Lauderdale, FL, 33314, USA
- Scientific Affairs. Nutrasource, Guelph, ON, Canada
| | - Shawn M Arent
- Department of Exercise Science, Arnold School of Public Health, University of South Carolina, Columbia, SC, USA
| | - Trisha A VanDusseldorp
- Department of Exercise Science and Sport Management, Kennesaw State University, Kennesaw, GA, USA
| | - Hector L Lopez
- The Center for Applied Health Sciences, Stow, OH, USA
- Supplement Safety Solutions, Bedford, MA, 01730, USA
| | | | - Louise M Burke
- Exercise and Nutrition Research Program, Mary MacKillop Institute for Health Research, Australian Catholic University, Melbourne, Australia
| | - Jose Antonio
- Exercise and Sport Science, Nova Southeastern University, Davie, FL, 33314, USA
| | - Bill I Campbell
- Performance & Physique Enhancement Laboratory, University of South Florida, Tampa, FL, 33612, USA
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10
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Warm-Up Intensity Does Not Affect the Ergogenic Effect of Sodium Bicarbonate in Adult Men. Int J Sport Nutr Exerc Metab 2021; 31:482-489. [PMID: 34480008 DOI: 10.1123/ijsnem.2021-0076] [Citation(s) in RCA: 2] [Impact Index Per Article: 0.7] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 03/17/2021] [Revised: 07/07/2021] [Accepted: 07/07/2021] [Indexed: 11/18/2022]
Abstract
This study determined the influence of a high- (HI) versus low-intensity (LI) cycling warm-up on blood acid-base responses and exercise capacity following ingestion of sodium bicarbonate (SB; 0.3 g/kg body mass) or a placebo (PLA; maltodextrin) 3 hr prior to warm-up. Twelve men (21 ± 2 years, 79.2 ± 3.6 kg body mass, and maximum power output [Wmax] 318 ± 36 W) completed a familiarization and four double-blind trials in a counterbalanced order: HI warm-up with SB, HI warm-up with PLA, LI warm-up with SB, and LI warm-up with PLA. LI warm-up was 15 min at 60% Wmax, while the HI warm-up (typical of elites) featured LI followed by 2 × 30 s (3-min break) at Wmax, finishing 30 min prior to a cycling capacity test at 110% Wmax. Blood bicarbonate and lactate were measured throughout. SB supplementation increased blood bicarbonate (+6.4 mmol/L; 95% confidence interval, CI [5.7, 7.1]) prior to greater reductions with HI warm-up (-3.8 mmol/L; 95% CI [-5.8, -1.8]). However, during the 30-min recovery, blood bicarbonate rebounded and increased in all conditions, with concentrations ∼5.3 mmol/L greater with SB supplementation (p < .001). Blood bicarbonate significantly declined during the cycling capacity test at 110%Wmax with greater reductions following SB supplementation (-2.4 mmol/L; 95% CI [-3.8, -0.90]). Aligned with these results, SB supplementation increased total work done during the cycling capacity test at 110% Wmax (+8.5 kJ; 95% CI [3.6, 13.4], ∼19% increase) with no significant main effect of warm-up intensity (+0.0 kJ; 95% CI [-5.0, 5.0]). Collectively, the results demonstrate that SB supplementation can improve HI cycling capacity irrespective of prior warm-up intensity, likely due to blood alkalosis.
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11
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Newbury JW, Cole M, Kelly AL, Chessor RJ, Sparks SA, McNaughton LR, Gough LA. The time to peak blood bicarbonate (HCO3-), pH, and the strong ion difference (SID) following sodium bicarbonate (NaHCO3) ingestion in highly trained adolescent swimmers. PLoS One 2021; 16:e0248456. [PMID: 34197456 PMCID: PMC8248647 DOI: 10.1371/journal.pone.0248456] [Citation(s) in RCA: 1] [Impact Index Per Article: 0.3] [Reference Citation Analysis] [Abstract] [MESH Headings] [Grants] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 02/25/2021] [Accepted: 06/17/2021] [Indexed: 11/18/2022] Open
Abstract
The timing of sodium bicarbonate (NaHCO3) supplementation has been suggested to be most optimal when coincided with a personal time that bicarbonate (HCO3–) or pH peaks in the blood following ingestion. However, the ergogenic mechanisms supporting this ingestion strategy are strongly contested. It is therefore plausible that NaHCO3 may be ergogenic by causing beneficial shifts in the strong ion difference (SID), though the time course of this blood acid base balance variable is yet to be investigated. Twelve highly trained, adolescent swimmers (age: 15.9 ± 1.0 years, body mass: 65.3 ± 9.6 kg) consumed their typical pre-competition nutrition 1–3 hours before ingesting 0.3 g∙kg BM-1 NaHCO3 in gelatine capsules. Capillary blood samples were then taken during seated rest on nine occasions (0, 60, 75, 90, 105, 120, 135, 150, 165 min post-ingestion) to identify the time course changes in HCO3–, pH, and the SID. No significant differences were found in the time to peak of each blood measure (HCO3–: 130 ± 35 min, pH: 120 ± 38 min, SID: 98 ± 37 min; p = 0.08); however, a large effect size was calculated between time to peak HCO3– and the SID (g = 0.88). Considering that a difference between time to peak blood HCO3– and the SID was identified in adolescents, future research should compare the ergogenic effects of these two individualized NaHCO3 ingestion strategies compared to a traditional, standardized approach.
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Affiliation(s)
- Josh W. Newbury
- Human Performance and Health Research Group, Centre for Life and Sport Sciences (CLaSS), Department of Sport and Exercise, Birmingham City University, Birmingham, United Kingdom
| | - Matthew Cole
- Human Performance and Health Research Group, Centre for Life and Sport Sciences (CLaSS), Department of Sport and Exercise, Birmingham City University, Birmingham, United Kingdom
| | - Adam L. Kelly
- Human Performance and Health Research Group, Centre for Life and Sport Sciences (CLaSS), Department of Sport and Exercise, Birmingham City University, Birmingham, United Kingdom
| | - Richard J. Chessor
- Sports Science and Sports Medicine Team, British Swimming, Loughborough, Leicestershire, United Kingdom
| | - S. Andy Sparks
- Sports Nutrition and Performance Research Group, Department of Sport and Physical Activity, Edge Hill University, Ormskirk, United Kingdom
- * E-mail:
| | - Lars R. McNaughton
- Sports Nutrition and Performance Research Group, Department of Sport and Physical Activity, Edge Hill University, Ormskirk, United Kingdom
| | - Lewis A. Gough
- Human Performance and Health Research Group, Centre for Life and Sport Sciences (CLaSS), Department of Sport and Exercise, Birmingham City University, Birmingham, United Kingdom
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12
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Individual Participant Data Meta-Analysis Provides No Evidence of Intervention Response Variation in Individuals Supplementing With Beta-Alanine. Int J Sport Nutr Exerc Metab 2021; 31:305-313. [PMID: 34098531 DOI: 10.1123/ijsnem.2021-0038] [Citation(s) in RCA: 8] [Impact Index Per Article: 2.7] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 02/12/2021] [Revised: 04/05/2021] [Accepted: 04/05/2021] [Indexed: 11/18/2022]
Abstract
Currently, little is known about the extent of interindividual variability in response to beta-alanine (BA) supplementation, nor what proportion of said variability can be attributed to external factors or to the intervention itself (intervention response). To investigate this, individual participant data on the effect of BA supplementation on a high-intensity cycling capacity test (CCT110%) were meta-analyzed. Changes in time to exhaustion (TTE) and muscle carnosine were the primary and secondary outcomes. Multilevel distributional Bayesian models were used to estimate the mean and SD of BA and placebo group change scores. The relative sizes of group SDs were used to infer whether observed variation in change scores were due to intervention or non-intervention-related effects. Six eligible studies were identified, and individual data were obtained from four of these. Analyses showed a group effect of BA supplementation on TTE (7.7, 95% credible interval [CrI] [1.3, 14.3] s) and muscle carnosine (18.1, 95% CrI [14.5, 21.9] mmol/kg DM). A large intervention response variation was identified for muscle carnosine (σIR = 5.8, 95% CrI [4.2, 7.4] mmol/kg DM) while equivalent change score SDs were shown for TTE in both the placebo (16.1, 95% CrI [13.0, 21.3] s) and BA (15.9, 95% CrI [13.0, 20.0] s) conditions, with the probability that SD was greater in placebo being 0.64. In conclusion, the similarity in observed change score SDs between groups for TTE indicates the source of variation is common to both groups, and therefore unrelated to the supplement itself, likely originating instead from external factors such as nutritional intake, sleep patterns, or training status.
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13
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Patel KA, Farias de Oliveira L, Sale C, James RM. The effect of β-alanine supplementation on high intensity cycling capacity in normoxia and hypoxia. J Sports Sci 2021; 39:1295-1301. [PMID: 33491594 DOI: 10.1080/02640414.2020.1867416] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 10/22/2022]
Abstract
The availability of dietary beta-alanine (BA) is the limiting factor in carnosine synthesis within human muscle due to its low intramuscular concentration and substrate affinity. Carnosine can accept hydrogen ions (H+), making it an important intramuscular buffer against exercise-induced acidosis. Metabolite accumulation rate increases when exercising in hypoxic conditions, thus an increased carnosine concentration could attenuate H+ build-up when exercising in hypoxic conditions. This study examined the effects of BA supplementation on high intensity cycling capacity in normoxia and hypoxia. In a double-blind design, nineteen males were matched into a BA group (n = 10; 6.4 g·d-1) or a placebo group (PLA; n = 9) and supplemented for 28 days, carrying out two pre- and two post-supplementation cycling capacity trials at 110% of powermax, one in normoxia and one in hypoxia (15.5% O2). Hypoxia led to a 9.1% reduction in exercise capacity, but BA supplementation had no significant effect on exercise capacity in normoxia or hypoxia (P > 0.05). Blood lactate accumulation showed a significant trial x time interaction post-supplementation (P = 0.016), although this was not significantly different between groups. BA supplementation did not increase high intensity cycling capacity in normoxia, nor did it improve cycling capacity in hypoxia even though exercise capacity was reduced under hypoxic conditions.
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Affiliation(s)
- Kiran Akshay Patel
- School of Science and Technology, Nottingham Trent University, Nottingham, UK
| | - Luana Farias de Oliveira
- Applied Physiology & Nutrition Research Group, School of Physical Education and Sport, Rheumatology Division, Faculdade de Medicina FMUSP, Universidade de Sao Paulo, Sao Paulo, Brazil
| | - Craig Sale
- School of Science and Technology, Nottingham Trent University, Nottingham, UK
| | - Ruth M James
- School of Science and Technology, Nottingham Trent University, Nottingham, UK
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Rothschild JA, Bishop DJ. Effects of Dietary Supplements on Adaptations to Endurance Training. Sports Med 2020; 50:25-53. [PMID: 31531769 DOI: 10.1007/s40279-019-01185-8] [Citation(s) in RCA: 30] [Impact Index Per Article: 7.5] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/29/2022]
Abstract
Endurance training leads to a variety of adaptations at the cellular and systemic levels that serve to minimise disruptions in whole-body homeostasis caused by exercise. These adaptations are differentially affected by training volume, training intensity, and training status, as well as by nutritional choices that can enhance or impair the response to training. A variety of supplements have been studied in the context of acute performance enhancement, but the effects of continued supplementation concurrent to endurance training programs are less well characterised. For example, supplements such as sodium bicarbonate and beta-alanine can improve endurance performance and possibly training adaptations during endurance training by affecting buffering capacity and/or allowing an increased training intensity, while antioxidants such as vitamin C and vitamin E may impair training adaptations by blunting cellular signalling but appear to have little effect on performance outcomes. Additionally, limited data suggest the potential for dietary nitrate (in the form of beetroot juice), creatine, and possibly caffeine, to further enhance endurance training adaptation. Therefore, the objective of this review is to examine the impact of dietary supplements on metabolic and physiological adaptations to endurance training.
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Affiliation(s)
- Jeffrey A Rothschild
- Sports Performance Research Institute New Zealand (SPRINZ), Auckland University of Technology, Auckland, New Zealand. .,TriFit Performance Center, Santa Monica, CA, USA.
| | - David J Bishop
- Institute for Health and Sport, Victoria University, Melbourne, VIC, Australia.,School of Medical and Health Sciences, Edith Cowan University, Joondalup, WA, Australia
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15
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[Effects of acute supplementation with beta-alanine on a limited time test at maximum aerobic speed on endurance athletes]. NUTR HOSP 2020; 36:698-705. [PMID: 31144977 DOI: 10.20960/nh.02310] [Citation(s) in RCA: 7] [Impact Index Per Article: 1.8] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/02/2022] Open
Abstract
Introduction Introduction: the beta-alanine (BA) is one of the ergogenic aid most used by athletes, but the majority of the studies center the research on chronic supplementation. Objectives: to determine the acute effect of BA supplementation on a limited time test (LTT) at maximum aerobic speed (MAS) on endurance athletes. Material and method: eleven endurance athletes (VO2max 61.6 ± 9.5 mLO2•kg-1•min-1) were part of the study. The study consisted of a double-blind, cross-over intra-subject design, and the BA supplementation was 30 mg•kg-1 or placebo (PL) 60 minutes before completing a LTT. The variables were: time and distance in LTT, and post-effort lactate concentrations ([La]) in minutes 1, 3, 5, 7, and 9. The Student's t test was used for the analysis and the size of the effect (SE) was measured through Cohen's d test. Results: the time on LTT showed significant differences between BA and PL (p = 0.047; SE = 0.48). No significant differences were seen between both groups (p = 0.071; SE = 0.48), and [La] showed significant differences between both groups in minutes 3, 5 and 7, respectively (p < 0.05). Conclusion: acute supplementation with BA showed a significant increase in the execution time in LTT in the intensities connected to MAS. Hence, acute supplementation with BA is an ergogenic aid that could be considered by resistance athletes in order to increase the athletic performance.
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MATTHEWS JOSEPHJ, ARTIOLI GUILHERMEG, TURNER MARKD, SALE CRAIG. The Physiological Roles of Carnosine and β-Alanine in Exercising Human Skeletal Muscle. Med Sci Sports Exerc 2019; 51:2098-2108. [DOI: 10.1249/mss.0000000000002033] [Citation(s) in RCA: 21] [Impact Index Per Article: 4.2] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/21/2022]
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17
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Close GL, Kasper AM, Morton JP. From Paper to Podium: Quantifying the Translational Potential of Performance Nutrition Research. Sports Med 2019; 49:25-37. [PMID: 30671902 PMCID: PMC6445818 DOI: 10.1007/s40279-018-1005-2] [Citation(s) in RCA: 29] [Impact Index Per Article: 5.8] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/14/2022]
Abstract
Sport nutrition is one of the fastest growing and evolving disciplines of sport and exercise science, demonstrated by a 4-fold increase in the number of research papers between 2012 and 2018. Indeed, the scope of contemporary nutrition-related research could range from discovery of novel nutrient-sensitive cell-signalling pathways to the assessment of the effects of sports drinks on exercise performance. For the sport nutrition practitioner, the goal is to translate innovations in research to develop and administer practical interventions that contribute to the delivery of winning performances. Accordingly, step one in the translation of research to practice should always be a well-structured critique of the translational potential of the existing scientific evidence. To this end, we present an operational framework (the "Paper-2-Podium Matrix") that provides a checklist of criteria for which to prompt the critical evaluation of performance nutrition-related research papers. In considering the (1) research context, (2) participant characteristics, (3) research design, (4) dietary and exercise controls, (5) validity and reliability of exercise performance tests, (6) data analytics, (7) feasibility of application, (8) risk/reward and (9) timing of the intervention, we aimed to provide a time-efficient framework to aid practitioners in their scientific appraisal of research. Ultimately, it is the combination of boldness of reform (i.e. innovations in research) and quality of execution (i.e. ease of administration of practical solutions) that is most likely to deliver the transition from paper to podium.
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Affiliation(s)
- Graeme L Close
- Research Institute for Sport and Exercise Science, Liverpool John Moores University, Liverpool, L3 3AF, UK.
| | - Andreas M Kasper
- Research Institute for Sport and Exercise Science, Liverpool John Moores University, Liverpool, L3 3AF, UK
| | - James P Morton
- Research Institute for Sport and Exercise Science, Liverpool John Moores University, Liverpool, L3 3AF, UK
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18
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Brisola GMP, Zagatto AM. Ergogenic Effects of β-Alanine Supplementation on Different Sports Modalities: Strong Evidence or Only Incipient Findings? J Strength Cond Res 2018; 33:253-282. [PMID: 30431532 DOI: 10.1519/jsc.0000000000002925] [Citation(s) in RCA: 7] [Impact Index Per Article: 1.2] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/11/2023]
Abstract
Brisola, GMP and Zagatto, AM. Ergogenic effects of β-alanine supplementation on different sports modalities: strong evidence or only incipient findings? J Strength Cond Res 33(1): 253-282, 2019-β-Alanine supplementation is a popular nutritional ergogenic aid among the sports community. Due to its efficacy, already proven in the literature, to increase the intramuscular carnosine content (β-alanyl-L-histidine), whose main function is intramuscular buffering, β-alanine supplementation has become a nutritional strategy to improve performance, mainly in high-intensity efforts. However, although many studies present evidence of the efficacy of β-alanine supplementation in high-intensity efforts, discrepancies in outcomes are still present and the performance enhancing effects seem to be related to the specificities of each sport discipline, making it difficult for athletes/coaches to interpret the efficacy of β-alanine supplementation. Thus, this study carried out a review of the literature on this topic and summarized, analyzed, and critically discussed the findings with the objective of clarifying the current evidence found in the literature on different types of efforts and sport modalities. The present review revealed that inconsistencies are still found in aerobic parameters determined in incremental tests, except for physical working capacity at the neuromuscular fatigue threshold. Inconsistencies are also found for strength exercises and intermittent high-intensity efforts, whereas in supramaximal continuous mode intermittent exercise, the beneficial evidence is strong. In sports modalities, the evidence should be analyzed separately for each sporting modality. Thus, sports modalities that have strong evidence of the ergogenic effects of β-alanine supplementation are: cycling race of 4 km, rowing race of 2,000 m, swimming race of 100 and 200 m, combat modalities, and water polo. Finally, there is some evidence of slight additional effects on physical performance from cosupplementation with sodium bicarbonate.
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Affiliation(s)
- Gabriel M P Brisola
- Department of Physical Education, Post-Graduate Program in Movement Sciences, School of Sciences, Sao Paulo State University (Unesp), Bauru, Brazil.,Department of Physical Education, Laboratory of Physiology and Sport Performance (LAFIDE), School of Sciences, Sao Paulo State University (Unesp), Bauru, Brazil
| | - Alessandro M Zagatto
- Department of Physical Education, Laboratory of Physiology and Sport Performance (LAFIDE), School of Sciences, Sao Paulo State University (Unesp), Bauru, Brazil
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19
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High doses of sodium bicarbonate increase lactate levels and delay exhaustion in a cycling performance test. Nutrition 2018; 60:94-99. [PMID: 30551121 DOI: 10.1016/j.nut.2018.09.018] [Citation(s) in RCA: 11] [Impact Index Per Article: 1.8] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 06/29/2018] [Accepted: 09/29/2018] [Indexed: 11/22/2022]
Abstract
OBJECTIVES It is well established that ingestion of sodium bicarbonate (NaHCO3) causes metabolic alkalosis. However, there is no consensus in terms of optimal NaHCO3 doses leading to enhanced performance. This study aimed to determine the effects of different NaHCO3 doses on performance and lactate clearance in non-professional cyclists. METHODS Twenty-one cyclists performed the following three double-blind trials: 1) ingestion of 0.3 g · kg-1 body weight (BW) of placebo; 2) ingestion of 0.1 g · kg-1 BW NaHCO3 plus 0.2 g · kg-1 BW placebo (0.1 BC); and 3) ingestion of 0.3 g · kg-1 BW NaHCO3 (0.3 BC). Performance was evaluated after warm-up on the bike followed by a performance test until exhaustion. Lactate levels were monitored in blood samples before and immediately after performance tests. RESULTS Lactate levels in the blood were significantly higher after exercise in 0.3 BC and 0.1 BC (15.12 ± 0.92 versus 10.3 ± 1.22 and 13.24 ± 0.87 versus 10.3 ± 1.22 mmol/L; P < 0.05) compared with control. Significant improvements in performance were only identified in 0.3 BC group (76.42 ± 2.14; P = 0.01). CONCLUSIONS The present study found that 0.3 g · kg-1 BW NaHCO3 is effective in improving performance and improving blood lactate levels in cyclists compared with control and 0.1 g · kg-1 BW NaHCO3.
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20
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da Silva RP, de Oliveira LF, Saunders B, de Andrade Kratz C, de Salles Painelli V, da Eira Silva V, Marins JCB, Franchini E, Gualano B, Artioli GG. Effects of β-alanine and sodium bicarbonate supplementation on the estimated energy system contribution during high-intensity intermittent exercise. Amino Acids 2018; 51:83-96. [PMID: 30182286 DOI: 10.1007/s00726-018-2643-2] [Citation(s) in RCA: 19] [Impact Index Per Article: 3.2] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 01/29/2018] [Accepted: 08/28/2018] [Indexed: 12/11/2022]
Abstract
The effects of β-alanine (BA) and sodium bicarbonate (SB) on energy metabolism during work-matched high-intensity exercise and cycling time-trial performance were examined in 71 male cyclists. They were randomised to receive BA + placebo (BA, n = 18), placebo + SB (SB, n = 17), BA + SB (BASB, n = 19), or placebo + placebo (PLA, n = 18). BA was supplemented for 28 days (6.4 g day-1) and SB (0.3 g kg-1) ingested 60 min before exercise on the post-supplementation trial. Dextrose and calcium carbonate were placebos for BA and SB, respectively. Before (PRE) and after (POST) supplementation, participants performed a high-intensity intermittent cycling test (HICT-110%) consisting of four 60-s bouts at 110% of their maximal power output (60-s rest between bouts). The estimated contribution of the energy systems was calculated for each bout in 39 of the participants (BA: n = 9; SB: n = 10; BASB: n = 10, PLA: n = 10). Ten minutes after HICT-110%, cycling performance was determined in a 30-kJ time-trial test in all participants. Both groups receiving SB increased estimated glycolytic contribution in the overall HICT-110%, which approached significance (SB: + 23%, p = 0.068 vs. PRE; BASB: + 18%, p = 0.059 vs. PRE). No effects of supplementation were observed for the estimated oxidative and ATP-PCr systems. Time to complete 30 kJ was not significantly changed by any of the treatments, although a trend toward significance was shown in the BASB group (p = 0.06). We conclude that SB, but not BA, increases the estimated glycolytic contribution to high-intensity intermittent exercise when total work done is controlled and that BA and SB, either alone or in combination, do not improve short-duration cycling time-trial performance.
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Affiliation(s)
- Rafael Pires da Silva
- Rheumatology Division, Applied Physiology and Nutrition Research Group, School of Physical Education and Sport, Faculdade de Medicina FMUSP, Universidade de São Paulo, São Paulo, SP, Brazil.,University of Sao Paulo, São Paulo, SP, Brazil
| | - Luana Farias de Oliveira
- Rheumatology Division, Applied Physiology and Nutrition Research Group, School of Physical Education and Sport, Faculdade de Medicina FMUSP, Universidade de São Paulo, São Paulo, SP, Brazil.,University of Sao Paulo, São Paulo, SP, Brazil
| | - Bryan Saunders
- Rheumatology Division, Applied Physiology and Nutrition Research Group, School of Physical Education and Sport, Faculdade de Medicina FMUSP, Universidade de São Paulo, São Paulo, SP, Brazil.,University of Sao Paulo, São Paulo, SP, Brazil.,Institute of Orthopedics and Traumatology, Faculdade de Medicina FMUSP, Universidade de São Paulo, São Paulo, SP, Brazil
| | - Caroline de Andrade Kratz
- Rheumatology Division, Applied Physiology and Nutrition Research Group, School of Physical Education and Sport, Faculdade de Medicina FMUSP, Universidade de São Paulo, São Paulo, SP, Brazil.,University of Sao Paulo, São Paulo, SP, Brazil
| | - Vitor de Salles Painelli
- Rheumatology Division, Applied Physiology and Nutrition Research Group, School of Physical Education and Sport, Faculdade de Medicina FMUSP, Universidade de São Paulo, São Paulo, SP, Brazil.,University of Sao Paulo, São Paulo, SP, Brazil
| | - Vinicius da Eira Silva
- Rheumatology Division, Applied Physiology and Nutrition Research Group, School of Physical Education and Sport, Faculdade de Medicina FMUSP, Universidade de São Paulo, São Paulo, SP, Brazil.,University of Sao Paulo, São Paulo, SP, Brazil
| | | | - Emerson Franchini
- Department of Sport, School of Physical Education and Sport, University of Sao Paulo, São Paulo, Brazil
| | - Bruno Gualano
- Rheumatology Division, Applied Physiology and Nutrition Research Group, School of Physical Education and Sport, Faculdade de Medicina FMUSP, Universidade de São Paulo, São Paulo, SP, Brazil.,University of Sao Paulo, São Paulo, SP, Brazil.,Rheumatology Division, Faculdade de Medicina FMUSP, Universidade de São Paulo, São Paulo, SP, Brazil
| | - Guilherme Giannini Artioli
- Rheumatology Division, Applied Physiology and Nutrition Research Group, School of Physical Education and Sport, Faculdade de Medicina FMUSP, Universidade de São Paulo, São Paulo, SP, Brazil. .,University of Sao Paulo, São Paulo, SP, Brazil. .,, Av. Prof Mello Moraes 65 Butanta, São Paulo, SP, 05508-030, Brazil.
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Peinado AB, Holgado D, Luque-Casado A, Rojo-Tirado MA, Sanabria D, González C, Mateo-March M, Sánchez-Muñoz C, Calderón FJ, Zabala M. Effect of induced alkalosis on performance during a field-simulated BMX cycling competition. J Sci Med Sport 2018; 22:335-341. [PMID: 30170952 DOI: 10.1016/j.jsams.2018.08.010] [Citation(s) in RCA: 6] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 10/18/2017] [Revised: 07/26/2018] [Accepted: 08/14/2018] [Indexed: 10/28/2022]
Abstract
OBJECTIVES The aim of the present study was to test the effect of sodium bicarbonate (NaHCO3-) ingestion on performance during a simulated competition on a Bicycle Motocross (BMX) track. DESIGN Double-blind cross-over study. METHODS Twelve elite male BMX cyclists (age: 19.2±3.4 years; height: 174.2±5.3cm; body mass: 72.4±8.4kg) ingested either NaHCO3- (0.3g.kg-1 body weight) or placebo 90min prior to exercise. The cyclists completed three races in a BMX Olympic track interspersed with 15min of recovery. Blood samples were collected to assess the blood acid-base status. Performance, cardiorespiratory, heart rate variability (HRV) as well as subjective variables were assessed. RESULTS The main effect of condition (NaHCO3- vs. placebo) was observed in pH, bicarbonate concentration and base excess (p<0.05), with a significant blood alkalosis. No changes were found in time, peak velocity and time to peak velocity for condition (p>0.05). The HRV analysis showed a significant effect of NaHCO3- ingestion, expressed by the rMSSD30 (root mean square of the successive differences) (p<0.001). There was no effect of condition on oxygen uptake, carbon dioxide production, or pulmonary ventilation (p>0.05). Finally, there was no effect of condition for any subjective scale (p>0.05). CONCLUSIONS We present here the first field condition study to investigate the effect of bicarbonate ingestion over performance in BMX discipline. The results showed that NaHCO3--induced alkalosis did not improve performance in a simulated BMX competition in elite BMX cyclists, although future studies should consider the effects of NaHCO3- on autonomic function as a component of recovery.
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Affiliation(s)
- Ana B Peinado
- LFE Research Group, Department of Health and Human Performance, Universidad Politécnica de Madrid, Spain.
| | | | - Antonio Luque-Casado
- Mind, Brain, and Behavior Research Center, University of Granada, Spain; Department of Experimental Psychology, University of Granada, Spain
| | - Miguel A Rojo-Tirado
- LFE Research Group, Department of Health and Human Performance, Universidad Politécnica de Madrid, Spain
| | - Daniel Sanabria
- Mind, Brain, and Behavior Research Center, University of Granada, Spain; Department of Experimental Psychology, University of Granada, Spain
| | - Coral González
- Department of Methods of Research and Diagnosis in Education, Complutense University of Madrid, Spain
| | | | | | - Francisco J Calderón
- LFE Research Group, Department of Health and Human Performance, Universidad Politécnica de Madrid, Spain
| | - Mikel Zabala
- Faculty of Sport Sciences, University of Granada, Spain
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Beta-alanine supplementation improves isometric, but not isotonic or isokinetic strength endurance in recreationally strength-trained young men. Amino Acids 2018; 51:27-37. [DOI: 10.1007/s00726-018-2593-8] [Citation(s) in RCA: 6] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 01/29/2018] [Accepted: 05/23/2018] [Indexed: 10/28/2022]
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Goron A, Moinard C. Amino acids and sport: a true love story? Amino Acids 2018; 50:969-980. [PMID: 29855718 DOI: 10.1007/s00726-018-2591-x] [Citation(s) in RCA: 5] [Impact Index Per Article: 0.8] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 02/06/2018] [Accepted: 05/17/2018] [Indexed: 12/28/2022]
Abstract
Among a plethora of dietary supplements, amino acids are very popular with athletes for several reasons (e.g., to prevent nutritional deficiency, improve muscle function, and decrease muscle damages) whose purpose is to improve performance. However, it is difficult to get a clear idea of which amino acids have real ergogenic impact. Here, we review and analyze the clinical studies evaluating specific amino acids (glutamine, arginine, leucine, etc.) in athletes. Only english-language clinical studies evaluating a specific effect of one amino acid were considered. Despite promising results, many studies have methodological limits or specific flaws that do not allow definitive conclusions. To date, only chronic β-alanine supplementation demonstrated an ergogenic effect in athletes. Much research is still needed to gain evidence-based data before any other specific amino acid can be recommended for use in athletes.
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Affiliation(s)
- Arthur Goron
- Laboratory of Fundamental and Applied Bioenergetics (LBFA), INSERM U 1055 and SFR Environmental and Systems Biology (BEeSy), University Grenoble Alpes, Grenoble, France.
| | - Christophe Moinard
- Laboratory of Fundamental and Applied Bioenergetics (LBFA), INSERM U 1055 and SFR Environmental and Systems Biology (BEeSy), University Grenoble Alpes, Grenoble, France
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Swinton PA, Hemingway BS, Saunders B, Gualano B, Dolan E. A Statistical Framework to Interpret Individual Response to Intervention: Paving the Way for Personalized Nutrition and Exercise Prescription. Front Nutr 2018; 5:41. [PMID: 29892599 PMCID: PMC5985399 DOI: 10.3389/fnut.2018.00041] [Citation(s) in RCA: 122] [Impact Index Per Article: 20.3] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 02/05/2018] [Accepted: 04/30/2018] [Indexed: 12/28/2022] Open
Abstract
The concept of personalized nutrition and exercise prescription represents a topical and exciting progression for the discipline given the large inter-individual variability that exists in response to virtually all performance and health related interventions. Appropriate interpretation of intervention-based data from an individual or group of individuals requires practitioners and researchers to consider a range of concepts including the confounding influence of measurement error and biological variability. In addition, the means to quantify likely statistical and practical improvements are facilitated by concepts such as confidence intervals (CIs) and smallest worthwhile change (SWC). The purpose of this review is to provide accessible and applicable recommendations for practitioners and researchers that interpret, and report personalized data. To achieve this, the review is structured in three sections that progressively develop a statistical framework. Section 1 explores fundamental concepts related to measurement error and describes how typical error and CIs can be used to express uncertainty in baseline measurements. Section 2 builds upon these concepts and demonstrates how CIs can be combined with the concept of SWC to assess whether meaningful improvements occur post-intervention. Finally, section 3 introduces the concept of biological variability and discusses the subsequent challenges in identifying individual response and non-response to an intervention. Worked numerical examples and interactive Supplementary Material are incorporated to solidify concepts and assist with implementation in practice.
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Affiliation(s)
- Paul A Swinton
- School of Health Sciences, Robert Gordon University, Aberdeen, United Kingdom
| | | | - Bryan Saunders
- Applied Physiology & Nutrition Research Group, Rheumatology Division, Faculdade de Medicina, Universidade de São Paulo, São Paulo, Brazil.,Institute of Orthopaedics and Traumotology, Faculty of Medicine, University of São Paulo, São Paulo, Brazil
| | - Bruno Gualano
- Applied Physiology & Nutrition Research Group, Rheumatology Division, Faculdade de Medicina, Universidade de São Paulo, São Paulo, Brazil
| | - Eimear Dolan
- Applied Physiology & Nutrition Research Group, Rheumatology Division, Faculdade de Medicina, Universidade de São Paulo, São Paulo, Brazil
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The effect of chronic progressive-dose sodium bicarbonate ingestion on CrossFit-like performance: A double-blind, randomized cross-over trial. PLoS One 2018; 13:e0197480. [PMID: 29771966 PMCID: PMC5957406 DOI: 10.1371/journal.pone.0197480] [Citation(s) in RCA: 34] [Impact Index Per Article: 5.7] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 06/23/2017] [Accepted: 05/02/2018] [Indexed: 11/29/2022] Open
Abstract
Background Sodium bicarbonate (SB) has been proposed as an ergogenic aid, as it improves high-intensity and resistance exercise performance. However, no studies have yet investigated SB application in CrossFit. This study examined the effects of chronic, progressive-dose SB ingestion on CrossFit-like performance and aerobic capacity. Methods In a randomized, double-blind, cross-over trial, 21 CrossFit-trained participants were randomly allocated to 2 groups and underwent 2 trials separated by a 14-day washout period. Participants ingested either up to 150 mg∙kg-1 of SB in a progressive-dose regimen or placebo for 10 days. Before and after each trial, Fight Gone Bad (FGB) and incremental cycling (ICT) tests were performed. In order to examine biochemical responses, blood samples were obtained prior to and 3 min after completing each exercise test. Results No gastrointestinal (GI) side effects were reported during the entire protocol. The overall FGB performance improved under SB by ~6.1% (p<0.001) and it was ~3.1% higher compared to post placebo (PLApost) (p = 0.040). The number of repetitions completed in each round also improved under SB (mean from baseline: +5.8% to +6.4%). Moreover, in ICT, the time to ventilatory threshold (VT) (~8:25 min SBpost vs. ~8:00 min PLApost, p = 0.020), workload at VT (~218 W SBpost vs. ~208 W PLApost, p = 0.037) and heart rate at VT (~165 bpm SBpost vs. ~161 bpm PLApost, p = 0.030) showed higher SBpost than PLApost. Furthermore, the maximum carbon dioxide production increased under SB by ~4.8% (from ~3604 mL∙min-1 to ~3776 mL∙min-1, p = 0.049). Pyruvate concentration and creatine kinase activity before ICT showed higher SBpost than PLApost (~0.32 mmol∙L-1 vs. ~0.26 mmol∙L-1, p = 0.001; ~275 U∙L-1 vs. ~250 U∙L-1, p = 0.010, respectively). However, the small sample size limits the wide-application of our results. Conclusions Progressive-dose SB ingestion regimen eliminated GI side effects and improved CrossFit-like performance, as well as delayed ventilatory threshold occurrence.
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Terrados N, Mielgo-Ayuso J, Delextrat A, Ostojic SM, Calleja-Gonzalez J. Dietetic-nutritional, physical and physiological recovery methods post-competition in team sports. J Sports Med Phys Fitness 2018; 59:415-428. [PMID: 29589411 DOI: 10.23736/s0022-4707.18.08169-0] [Citation(s) in RCA: 9] [Impact Index Per Article: 1.5] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/31/2022]
Abstract
To a proper recovery, is absolutely necessary to know that athletes with enhanced recovery after maximal exercise are likely to perform better in sports. Recovery strategies are commonly used in team sports despite limited scientific evidence to support their effectiveness in facilitating optimal recovery and the players spend a much greater proportion of their time recovering than they do in training. According to authors, some studies investigated the effect of recovery strategies on physical performance in team sports, lack of experimental studies about the real origin of the fatigue, certify the need for further study this phenomenon. Thus, developing effective methods for helping athletes to recover is deemed essential. Therefore, the aim of this review is provide information for his practical application, based on scientific evidence about recovery in team sports.
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Affiliation(s)
- Nicolas Terrados
- Regional Unit of Sport Medicine-Avilés City-Council Foundation, Functional Biology Department, University of Oviedo, Oviedo, Spain
| | - Juan Mielgo-Ayuso
- Department of Biochemistry, Molecular Biology and Physiology, School of Physical Therapy, University of Valladolid, Valladolid, Spain
| | - Anne Delextrat
- Movement Science Group, Oxford Brookes University, Oxford, UK
| | - Sergej M Ostojic
- Center for Health, Exercise and Sport Sciences, Belgrade, Serbia
| | - Julio Calleja-Gonzalez
- Laboratory of Analysis of Sport Performance, Sport and Physical Education Department, Faculty of Sport Sciences, University of the Basque Country, Vitoria, Spain -
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Saunders B, DE Salles Painelli V, DE Oliveira LF, DA Eira Silva V, DA Silva RP, Riani L, Franchi M, Gonçalves LDES, Harris RC, Roschel H, Artioli GG, Sale C, Gualano B. Twenty-four Weeks of β-Alanine Supplementation on Carnosine Content, Related Genes, and Exercise. Med Sci Sports Exerc 2017; 49:896-906. [PMID: 28157726 DOI: 10.1249/mss.0000000000001173] [Citation(s) in RCA: 53] [Impact Index Per Article: 7.6] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/21/2022]
Abstract
INTRODUCTION Skeletal muscle carnosine content can be increased through β-alanine (BA) supplementation, but the maximum increase achievable with supplementation is unknown. No study has investigated the effects of prolonged supplementation on carnosine-related genes or exercise capacity. PURPOSE This study aimed to investigate the effects of 24 wk of BA supplementation on muscle carnosine content, gene expression, and high-intensity cycling capacity (CCT110%). METHODS Twenty-five active males were supplemented with 6.4 g·d of sustained release BA or placebo for a 24 wk period. Every 4 wk participants provided a muscle biopsy and performed the CCT110%. Biopsies were analyzed for muscle carnosine content and gene expression (CARNS, TauT, ABAT, CNDP2, PHT1, PEPT2, and PAT1). RESULTS Carnosine content was increased from baseline at every time point in BA (all P < 0.0001; week 4 = +11.37 ± 7.03 mmol·kg dm, week 8 = +13.88 ± 7.84 mmol·kg dm, week 12 = +16.95 ± 8.54 mmol·kg dm, week 16 = +17.63 ± 8.42 mmol·kg dm, week 20 = +21.20 ± 7.86 mmol·kg dm, and week 24 = +20.15 ± 7.63 mmol·kg dm) but not placebo (all P > 0.05). Maximal increases were +25.66 ± 7.63 mmol·kg dm (range = +17.13 to +41.32 mmol·kg dm), and absolute maximal content was 48.03 ± 8.97 mmol·kg dm (range = 31.79 to 63.92 mmol·kg dm). There was an effect of supplement (P = 0.002) on TauT; no further differences in gene expression were shown. Exercise capacity was improved in BA (P = 0.05) with possible to almost certain improvements across all weeks. CONCLUSIONS Twenty-four weeks of BA supplementation increased muscle carnosine content and improved high-intensity cycling capacity. The downregulation of TauT suggests it plays an important role in muscle carnosine accumulation with BA supplementation, whereas the variability in changes in muscle carnosine content between individuals suggests that other determinants other than the availability of BA may also bear a major influence on muscle carnosine content.
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Affiliation(s)
- Bryan Saunders
- 1Applied Physiology and Nutrition Research Group, University of São Paulo, São Paulo, BRAZIL; 2Junipa Ltd., Newmarket, Suffolk, UNITED KINGDOM; and 3Musculoskeletal Physiology Research Group, Sport, Health and Performance Enhancement Research Centre, Nottingham Trent University, Nottingham, UNITED KINGDOM
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Abstract
Many sports involve repeated bouts of high-intensity exercise. High-intensity exercise is compromised, however, by the early onset of exercise-induced fatigue. Metabolic by-products, ion dysbalance and amount of phosphocreatine are considered the main peripheral causes of fatigue during high-intensity exercise. Intake of nutritional ergogenic aids is commonplace to enhance performance of high-intensity exercise by offsetting the potential mechanisms of fatigue. Creatine, probably one of the best known nutritional aids to enhance performance of high-intensity exercise, has convincingly substantiated its ergogenic potential. Although multi-ingredient supplements are now common, the justification for effectiveness is mostly based on observations with single intake of those ingredients. In this narrative review, the main focus is on the evidence of the effect of co-ingestion of ergogenic aids on performance of high intensity exercise for which the single intake has shown beneficial effects on high-intensity performance.
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Saunders B, Elliott-Sale K, Artioli GG, Swinton PA, Dolan E, Roschel H, Sale C, Gualano B. β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. Br J Sports Med 2016; 51:658-669. [PMID: 27797728 DOI: 10.1136/bjsports-2016-096396] [Citation(s) in RCA: 166] [Impact Index Per Article: 20.8] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 09/28/2016] [Indexed: 12/29/2022]
Abstract
OBJECTIVE To conduct a systematic review and meta-analysis of the evidence on the effects of β-alanine supplementation on exercise capacity and performance. DESIGN This study was designed in accordance with PRISMA guidelines. A 3-level mixed effects model was employed to model effect sizes and account for dependencies within data. DATA SOURCES 3 databases (PubMed, Google Scholar, Web of Science) were searched using a number of terms ('β-alanine' and 'Beta-alanine' combined with 'supplementation', 'exercise', 'training', 'athlete', 'performance' and 'carnosine'). ELIGIBILITY CRITERIA FOR SELECTING STUDIES Inclusion/exclusion criteria limited articles to double-blinded, placebo-controlled studies investigating the effects of β-alanine supplementation on an exercise measure. All healthy participant populations were considered, while supplementation protocols were restricted to chronic ingestion. Cross-over designs were excluded due to the long washout period for skeletal muscle carnosine following supplementation. A single outcome measure was extracted for each exercise protocol and converted to effect sizes for meta-analyses. RESULTS 40 individual studies employing 65 different exercise protocols and totalling 70 exercise measures in 1461 participants were included in the analyses. A significant overall effect size of 0.18 (95% CI 0.08 to 0.28) was shown. Meta-regression demonstrated that exercise duration significantly (p=0.004) moderated effect sizes. Subgroup analyses also identified the type of exercise as a significant (p=0.013) moderator of effect sizes within an exercise time frame of 0.5-10 min with greater effect sizes for exercise capacity (0.4998 (95% CI 0.246 to 0.753)) versus performance (0.1078 (95% CI -0.201 to 0.416)). There was no moderating effect of training status (p=0.559), intermittent or continuous exercise (p=0.436) or total amount of β-alanine ingested (p=0.438). Co-supplementation with sodium bicarbonate resulted in the largest effect size when compared with placebo (0.43 (95% CI 0.22 to 0.64)). SUMMARY/CONCLUSIONS β-alanine had a significant overall effect while subgroup analyses revealed a number of modifying factors. These data allow individuals to make informed decisions as to the likelihood of an ergogenic effect with β-alanine supplementation based on their chosen exercise modality.
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Affiliation(s)
- Bryan Saunders
- Applied Physiology and Nutrition Research Group, University of São Paulo, São Paulo, Brazil
| | - Kirsty Elliott-Sale
- Musculoskeletal Physiology Research Group, Sport, Health and Performance Enhancement Research Centre, Nottingham Trent University, Nottingham, UK
| | - Guilherme G Artioli
- Applied Physiology and Nutrition Research Group, University of São Paulo, São Paulo, Brazil
| | - Paul A Swinton
- School of Health Sciences, Robert Gordon University, Aberdeen, UK
| | - Eimear Dolan
- Applied Physiology and Nutrition Research Group, University of São Paulo, São Paulo, Brazil
| | - Hamilton Roschel
- Applied Physiology and Nutrition Research Group, University of São Paulo, São Paulo, Brazil
| | - Craig Sale
- Musculoskeletal Physiology Research Group, Sport, Health and Performance Enhancement Research Centre, Nottingham Trent University, Nottingham, UK
| | - Bruno Gualano
- Applied Physiology and Nutrition Research Group, University of São Paulo, São Paulo, Brazil
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Calleja-González J, Terrados N, Mielgo-Ayuso J, Delextrat A, Jukic I, Vaquera A, Torres L, Schelling X, Stojanovic M, Ostojic SM. Evidence-based post-exercise recovery strategies in basketball. PHYSICIAN SPORTSMED 2016; 44:74-8. [PMID: 26512912 DOI: 10.1080/00913847.2016.1102033] [Citation(s) in RCA: 43] [Impact Index Per Article: 5.4] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Submit a Manuscript] [Subscribe] [Scholar Register] [Indexed: 01/31/2023]
Abstract
Basketball can be described as a moderate-to-long duration exercise including repeated bouts of high-intensity activity interspersed with periods of low to moderate active recovery or passive rest. A match is characterized by repeated explosive activities, such as sprints, jumps, shuffles and rapid changes in direction. In top-level modern basketball, players are frequently required to play consecutive matches with limited time to recover. To ensure adequate recovery after any basketball activity (i.e., match or training), it is necessary to know the type of fatigue induced and, if possible, its underlying mechanisms. Despite limited scientific evidence to support their effectiveness in facilitating optimal recovery, certain recovery strategies are commonly utilized in basketball. It is particularly important to optimize recovery because players spend a much greater proportion of their time recovering than they do in training. Therefore, the main aim of this report is to facilitate useful information that may lead to practical application, based on the scientific evidence and applied knowledge specifically in basketball.
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Affiliation(s)
- Julio Calleja-González
- a Laboratory of Analysis of Sport Performance, Sport and Physical Education Department, Faculty of Sport Sciences , University of the Basque Country, Vitoria-Gasteiz , Spain
| | - Nicolás Terrados
- b Regional Unit of Sport Medicine-Avilés City-Council Foundation, Functional Biology Department , University of Oviedo , Asturias , Spain
| | - Juan Mielgo-Ayuso
- c ImFINE Research Group, Department of Health and Human Performance, Faculty of Physical Activity and Sport Sciences (INEF) , Technical University of Madrid , Madrid , Spain.,d Facultad de Ciencias de la Salud , Universidad Isabel I , www.ui1.es , España
| | - Anne Delextrat
- e Department of Sport and Health Sciences , Oxford Brookes University , Oxford , UK
| | - Igor Jukic
- f Faculty of Kinesiology , University of Zagreb , Zagreb , Croatia
| | - Alejandro Vaquera
- g Sport and Physical Education Department, Faculty of Sport Sciences , University of Leon , León , Spain
| | - Lorena Torres
- h Complex Systems in Sports Research Group, National Institute of Physical Education of Catalonia (INEFC), University of Lleida , Lleida , Spain
| | - Xavier Schelling
- h Complex Systems in Sports Research Group, National Institute of Physical Education of Catalonia (INEFC), University of Lleida , Lleida , Spain
| | - Marko Stojanovic
- i Exercise Physiology Laboratory , Center for Health, Exercise and Sport Sciences , Belgrade , Serbia
| | - Sergej M Ostojic
- i Exercise Physiology Laboratory , Center for Health, Exercise and Sport Sciences , Belgrade , Serbia
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Outlaw JJ, Smith-Ryan AE, Buckley AL, Urbina SL, Hayward S, Wingfield HL, Campbell B, Foster C, Taylor LW, Wilborn CD. Effects of β-Alanine on Body Composition and Performance Measures in Collegiate Women. J Strength Cond Res 2016; 30:2627-37. [DOI: 10.1519/jsc.0000000000000665] [Citation(s) in RCA: 13] [Impact Index Per Article: 1.6] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
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Lancha Junior AH, Painelli VDS, Saunders B, Artioli GG. Nutritional Strategies to Modulate Intracellular and Extracellular Buffering Capacity During High-Intensity Exercise. Sports Med 2016; 45 Suppl 1:S71-81. [PMID: 26553493 PMCID: PMC4672007 DOI: 10.1007/s40279-015-0397-5] [Citation(s) in RCA: 79] [Impact Index Per Article: 9.9] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/26/2022]
Abstract
Intramuscular acidosis is a contributing factor to fatigue during high-intensity exercise. Many nutritional strategies aiming to increase intra- and extracellular buffering capacity have been investigated. Among these, supplementation of beta-alanine (~3–6.4 g/day for 4 weeks or longer), the rate-limiting factor to the intramuscular synthesis of carnosine (i.e. an intracellular buffer), has been shown to result in positive effects on exercise performance in which acidosis is a contributing factor to fatigue. Furthermore, sodium bicarbonate, sodium citrate and sodium/calcium lactate supplementation have been employed in an attempt to increase the extracellular buffering capacity. Although all attempts have increased blood bicarbonate concentrations, evidence indicates that sodium bicarbonate (0.3 g/kg body mass) is the most effective in improving high-intensity exercise performance. The evidence supporting the ergogenic effects of sodium citrate and lactate remain weak. These nutritional strategies are not without side effects, as gastrointestinal distress is often associated with the effective doses of sodium bicarbonate, sodium citrate and calcium lactate. Similarly, paresthesia (i.e. tingling sensation of the skin) is currently the only known side effect associated with beta-alanine supplementation, and it is caused by the acute elevation in plasma beta-alanine concentration after a single dose of beta-alanine. Finally, the co-supplementation of beta-alanine and sodium bicarbonate may result in additive ergogenic gains during high-intensity exercise, although studies are required to investigate this combination in a wide range of sports.
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Affiliation(s)
- Antonio Herbert Lancha Junior
- Laboratory of Applied Nutrition and Metabolism, School of Physical Education and Sport, University of São Paulo, Av. Mello de Moraes, 65 Butanta, São Paulo, SP, 05508-030, Brazil.
| | - Vitor de Salles Painelli
- Laboratory of Applied Nutrition and Metabolism, School of Physical Education and Sport, University of São Paulo, Av. Mello de Moraes, 65 Butanta, São Paulo, SP, 05508-030, Brazil
| | - Bryan Saunders
- Laboratory of Applied Nutrition and Metabolism, School of Physical Education and Sport, University of São Paulo, Av. Mello de Moraes, 65 Butanta, São Paulo, SP, 05508-030, Brazil
| | - Guilherme Giannini Artioli
- Laboratory of Applied Nutrition and Metabolism, School of Physical Education and Sport, University of São Paulo, Av. Mello de Moraes, 65 Butanta, São Paulo, SP, 05508-030, Brazil
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Bellinger PM, Minahan CL. Metabolic consequences of β-alanine supplementation during exhaustive supramaximal cycling and 4000-m time-trial performance. Appl Physiol Nutr Metab 2016; 41:864-71. [PMID: 27467218 DOI: 10.1139/apnm-2016-0095] [Citation(s) in RCA: 8] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/22/2022]
Abstract
The present study investigated the effects of β-alanine supplementation on the resultant blood acidosis, lactate accumulation, and energy provision during supramaximal-intensity cycling, as well as the aerobic and anaerobic contribution to power output during a 4000-m cycling time trial (TT). Seventeen trained cyclists (maximal oxygen uptake = 4.47 ± 0.55 L·min(-1)) were administered 6.4 g of β-alanine (n = 9) or placebo (n = 8) daily for 4 weeks. Participants performed a supramaximal cycling test to exhaustion (equivalent to 120% maximal oxygen uptake) before (PreExh) and after (PostExh) the 4-week supplementation period, as well as an additional postsupplementation supramaximal cycling test identical in duration and power output to PreExh (PostMatch). Anaerobic capacity was quantified and blood pH, lactate, and bicarbonate concentrations were measured pre-, immediately post-, and 5 min postexercise. Subjects also performed a 4000-m cycling TT before and after supplementation while the aerobic and anaerobic contributions to power output were quantified. β-Alanine supplementation increased time to exhaustion (+12.8 ± 8.2 s; P = 0.041) and anaerobic capacity (+1.1 ± 0.7 kJ; P = 0.048) in PostExh compared with PreExh. Performance time in the 4000-m TT was reduced following β-alanine supplementation (-6.3 ± 4.6 s; P = 0.034) and the mean anaerobic power output was likely to be greater (+6.2 ± 4.5 W; P = 0.035). β-Alanine supplementation increased time to exhaustion concomitant with an augmented anaerobic capacity during supramaximal intensity cycling, which was also mirrored by a meaningful increase in the anaerobic contribution to power output during a 4000-m cycling TT, resulting in an enhanced overall performance.
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Affiliation(s)
- Phillip M Bellinger
- a Griffith University Sport Science, School of Allied Health Sciences, Griffith University, Gold Coast, Queensland 4222, Australia
| | - Clare L Minahan
- a Griffith University Sport Science, School of Allied Health Sciences, Griffith University, Gold Coast, Queensland 4222, Australia.,b Menzies Health Institute Queensland, Griffith University, Gold Coast, Queensland 4222, Australia
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Miller P, Robinson AL, Sparks SA, Bridge CA, Bentley DJ, McNaughton LR. The Effects of Novel Ingestion of Sodium Bicarbonate on Repeated Sprint Ability. J Strength Cond Res 2016; 30:561-8. [DOI: 10.1519/jsc.0000000000001126] [Citation(s) in RCA: 43] [Impact Index Per Article: 5.4] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
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Naderi A, Hemat Far A, Willems MET, Sadeghi M. Effect of Four Weeks of β-alanine Supplementation on Muscle Carnosine and Blood Serum Lactate during Exercise in Male Rats. J Diet Suppl 2016; 13:487-94. [PMID: 26745664 DOI: 10.3109/19390211.2015.1113223] [Citation(s) in RCA: 1] [Impact Index Per Article: 0.1] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/13/2022]
Abstract
β-alanine (BA) supplementation may increase muscle buffering capacity and affect physiological responses during exercise. We examined the effects of 4 weeks of BA supplementation on muscle carnosine and serum lactate in male rats. Rats (n = 24, age: 2 months, body weight: 265±22 g) were divided into a BA supplementation or control group. Along with aerobic acclimatization exercise (15 m·min(-1), 8-10 min·day(-1), 4 days·week(-1) for 4 weeks), the BA group had access to BA powder in their drinking water (1.8%) with the control group having access to plain water for 4 weeks. After 4 weeks, rats ran on a treadmill at speeds of 15, 20, 25, 30, and 35 m·min(-1), respectively, each for 4 min, in order to measure post-exercise serum lactate. Muscle carnosine and serum lactate levels were measured with high-performance liquid chromatography (HPLC) and enzyme-linked immunosorbant assay (ELISA) procedures, respectively. Following BA supplementation, carnosine content in the m.rectus femoris increased by 117% (p < .01) and serum lactate decreased by 7.4% (p < .01). It was concluded that β-alanine supplementation increases muscle carnosine content and reduces serum lactate; these changes may indicate an adaptation of rat skeletal muscles to postpone peripheral muscle fatigue during high-intensity exercise.
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Affiliation(s)
- Alireza Naderi
- a Department of Sport Physiology , Boroujerd Branch, Islamic Azad University , Boroujerd Iran
| | - Ahmad Hemat Far
- a Department of Sport Physiology , Boroujerd Branch, Islamic Azad University , Boroujerd Iran
| | - Mark E T Willems
- b Department of Sport and Exercise Sciences , University of Chichester , College Lane , Chichester , United Kingdom
| | - Mehdi Sadeghi
- c Faculty of Dentistry, Shiraz Branch , Islamic Azad University , Shiraz , Iran
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Bellinger PM, Minahan CL. The effect ofβ-alanine supplementation on cycling time trials of different length. Eur J Sport Sci 2015; 16:829-36. [DOI: 10.1080/17461391.2015.1120782] [Citation(s) in RCA: 15] [Impact Index Per Article: 1.7] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 10/22/2022]
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Hoffman JR, Stout JR, Harris RC, Moran DS. β-Alanine supplementation and military performance. Amino Acids 2015; 47:2463-74. [PMID: 26206727 PMCID: PMC4633445 DOI: 10.1007/s00726-015-2051-9] [Citation(s) in RCA: 20] [Impact Index Per Article: 2.2] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 03/24/2015] [Accepted: 07/10/2015] [Indexed: 11/26/2022]
Abstract
During sustained high-intensity military training or simulated combat exercises, significant decreases in physical performance measures are often seen. The use of dietary supplements is becoming increasingly popular among military personnel, with more than half of the US soldiers deployed or garrisoned reported to using dietary supplements. β-Alanine is a popular supplement used primarily by strength and power athletes to enhance performance, as well as training aimed at improving muscle growth, strength and power. However, there is limited research examining the efficacy of β-alanine in soldiers conducting operationally relevant tasks. The gains brought about by β-alanine use by selected competitive athletes appears to be relevant also for certain physiological demands common to military personnel during part of their training program. Medical and health personnel within the military are expected to extrapolate and implement relevant knowledge and doctrine from research performed on other population groups. The evidence supporting the use of β-alanine in competitive and recreational athletic populations suggests that similar benefits would also be observed among tactical athletes. However, recent studies in military personnel have provided direct evidence supporting the use of β-alanine supplementation for enhancing combat-specific performance. This appears to be most relevant for high-intensity activities lasting 60-300 s. Further, limited evidence has recently been presented suggesting that β-alanine supplementation may enhance cognitive function and promote resiliency during highly stressful situations.
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Affiliation(s)
- Jay R Hoffman
- Institute of Exercise Physiology and Wellness, Sport and Exercise Science, University of Central Florida, Orlando, FL, 32816, USA.
| | - Jeffrey R Stout
- Institute of Exercise Physiology and Wellness, Sport and Exercise Science, University of Central Florida, Orlando, FL, 32816, USA
| | | | - Daniel S Moran
- School of Health Science, Ariel University, Ariel, Israel
- Givat Washington College of Education, Givat Washington, Israel
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(In)Consistencies in Responses to Sodium Bicarbonate Supplementation: A Randomised, Repeated Measures, Counterbalanced and Double-Blind Study. PLoS One 2015; 10:e0143086. [PMID: 26574755 PMCID: PMC4648485 DOI: 10.1371/journal.pone.0143086] [Citation(s) in RCA: 29] [Impact Index Per Article: 3.2] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 06/20/2015] [Accepted: 10/29/2015] [Indexed: 11/19/2022] Open
Abstract
OBJECTIVES Intervention studies do not account for high within-individual variation potentially compromising the magnitude of an effect. Repeat administration of a treatment allows quantification of individual responses and determination of the consistency of responses. We determined the consistency of metabolic and exercise responses following repeated administration of sodium bicarbonate (SB). DESIGN AND METHODS 15 physically active males (age 25±4 y; body mass 76.0±7.3 kg; height 1.77±0.05 m) completed six cycling capacity tests at 110% of maximum power output (CCT110%) following ingestion of either 0.3 g∙kg-1BM of SB (4 trials) or placebo (PL, 2 trials). Blood pH, bicarbonate, base excess and lactate were determined at baseline, pre-exercise, post-exercise and 5-min post-exercise. Total work done (TWD) was recorded as the exercise outcome. RESULTS SB supplementation increased blood pH, bicarbonate and base excess prior to every trial (all p ≤ 0.001); absolute changes in pH, bicarbonate and base excess from baseline to pre-exercise were similar in all SB trials (all p > 0.05). Blood lactate was elevated following exercise in all trials (p ≤ 0.001), and was higher in some, but not all, SB trials compared to PL. TWD was not significantly improved with SB vs. PL in any trial (SB1: +3.6%; SB2 +0.3%; SB3: +2.1%; SB4: +6.7%; all p > 0.05), although magnitude-based inferences suggested a 93% likely improvement in SB4. Individual analysis showed ten participants improved in at least one SB trial above the normal variation of the test although five improved in none. CONCLUSIONS The mechanism for improved exercise with SB was consistently in place prior to exercise, although this only resulted in a likely improvement in one trial. SB does not consistently improve high intensity cycling capacity, with results suggesting that caution should be taken when interpreting the results from single trials as to the efficacy of SB supplementation. TRIAL REGISTRATION ClinicalTrials.gov NCT02474628.
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Glenn JM, Gray M, Stewart R, Moyen NE, Kavouras SA, DiBrezzo R, Turner R, Baum J. Incremental effects of 28 days of beta-alanine supplementation on high-intensity cycling performance and blood lactate in masters female cyclists. Amino Acids 2015; 47:2593-600. [PMID: 26255281 DOI: 10.1007/s00726-015-2050-x] [Citation(s) in RCA: 14] [Impact Index Per Article: 1.6] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 01/02/2015] [Accepted: 07/10/2015] [Indexed: 12/29/2022]
Abstract
Within the aging population, there exists a subset of individuals termed masters athletes (MA). As masters-level competition increases in popularity, MA must find methods to enhance individual athletic performance. Longitudinal beta-alanine (BA) supplementation is suggested to enhance physical capability during exercise; however, these effects have not been evaluated in MA. To examine the longitudinal effects of BA on time to exhaustion (TTE), total work completed (TWC), and lactate clearance in female MA cyclists. Twenty-two female MA (age = 53.3 ± 1.0) participated in this double-blind design. Subjects were randomly assigned to BA (n = 11; 800 mg BA + 8 g dextrose) or placebo (PLA; n = 11; 8 g dextrose) groups and supplemented 4 doses/day over 28 days. Every 7 days, subjects completed a cycling TTE at 120% VO2max, and TWC was calculated. Blood lactate was measured at baseline, immediate post, and 20-min post each TTE. No significant differences existed between groups for any variable at baseline (p > 0.05). After 28 days supplementation, BA had greater TTE (23 vs 1% change) and TWC (21 vs 2% change) than PLA (p < 0.05). Following the 20-min TTE recovery, lactate was 24% lower in BA compared to PLA (4.35 vs. 5.76 mmol/L, respectively). No differences existed for variables during intermittent weeks. 28 days of BA supplementation increased cycling performance via an enhanced time to exhaustion and total work completed with associated lactate clearance during passive rest in female MA.
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Affiliation(s)
- J M Glenn
- Department of Kinesiology, Louisiana Tech University, Memorial Gym: Office 305, PO Box 3176, Ruston, LA 71272, USA.
| | - M Gray
- Human Performance Laboratory, University of Arkansas, 155 Stadium Drive, HPER 321, Fayetteville, AR, 72701, USA.,Office for Studies on Aging, University of Arkansas, Fayetteville, USA
| | - R Stewart
- Human Performance Laboratory, University of Arkansas, 155 Stadium Drive, HPER 321, Fayetteville, AR, 72701, USA.,Office for Studies on Aging, University of Arkansas, Fayetteville, USA
| | - N E Moyen
- Human Performance Laboratory, University of Arkansas, 155 Stadium Drive, HPER 321, Fayetteville, AR, 72701, USA
| | - S A Kavouras
- Human Performance Laboratory, University of Arkansas, 155 Stadium Drive, HPER 321, Fayetteville, AR, 72701, USA
| | - R DiBrezzo
- Academic Affairs Office, University of Arkansas, Fayetteville, USA
| | - R Turner
- Psychometric and Educational Evaluation Research Office, University of Arkansas, Fayetteville, USA
| | - J Baum
- Department of Food Science, University of Arkansas, Fayetteville, USA
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Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, Kreider RB, Jäger R, Earnest CP, Bannock L, Campbell B, Kalman D, Ziegenfuss TN, Antonio J. International society of sports nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr 2015; 12:30. [PMID: 26175657 PMCID: PMC4501114 DOI: 10.1186/s12970-015-0090-y] [Citation(s) in RCA: 136] [Impact Index Per Article: 15.1] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 06/16/2015] [Accepted: 06/17/2015] [Indexed: 01/10/2023] Open
Abstract
The International Society of Sports Nutrition (ISSN) provides an objective and critical review of the mechanisms and use of beta-alanine supplementation. Based on the current available literature, the conclusions of the ISSN are as follows: 1) Four weeks of beta-alanine supplementation (4-6 g daily) significantly augments muscle carnosine concentrations, thereby acting as an intracellular pH buffer; 2) Beta-alanine supplementation currently appears to be safe in healthy populations at recommended doses; 3) The only reported side effect is paraesthesia (tingling), but studies indicate this can be attenuated by using divided lower doses (1.6 g) or using a sustained-release formula; 4) Daily supplementation with 4 to 6 g of beta-alanine for at least 2 to 4 weeks has been shown to improve exercise performance, with more pronounced effects in open end-point tasks/time trials lasting 1 to 4 min in duration; 5) Beta-alanine attenuates neuromuscular fatigue, particularly in older subjects, and preliminary evidence indicates that beta-alanine may improve tactical performance; 6) Combining beta-alanine with other single or multi-ingredient supplements may be advantageous when supplementation of beta-alanine is high enough (4-6 g daily) and long enough (minimum 4 weeks); 7) More research is needed to determine the effects of beta-alanine on strength, endurance performance beyond 25 min in duration, and other health-related benefits associated with carnosine.
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Affiliation(s)
- Eric T Trexler
- Applied Physiology Laboratory, Department of Exercise and Sport Science, University of North Carolina, Chapel Hill, NC USA
| | - Abbie E Smith-Ryan
- Applied Physiology Laboratory, Department of Exercise and Sport Science, University of North Carolina, Chapel Hill, NC USA
| | - Jeffrey R Stout
- Department of Sport and Exercise Science, University of Central Florida, Orlando, FL USA
| | - Jay R Hoffman
- Department of Sport and Exercise Science, University of Central Florida, Orlando, FL USA
| | - Colin D Wilborn
- Human Performance Laboratory, Department of Exercise Science, University of Mary Hardin-Baylor, Belton, TX USA
| | - Craig Sale
- Health and Performance Enhancement Research Centre, Department of Sport Science, Nottingham Trent University, Nottingham, UK
| | - Richard B Kreider
- Exercise & Sport Nutrition Lab, Department of Health & Kinesiology, Texas A&M University, College Station, TX USA
| | - Ralf Jäger
- Increnovo LLC, 2138 E Lafayette Pl, Milwaukee, WI USA
| | - Conrad P Earnest
- Exercise & Sport Nutrition Lab, Department of Health & Kinesiology, Texas A&M University, College Station, TX USA.,Nutrabolt International, Bryan, TX USA
| | | | - Bill Campbell
- Performance & Physique Enhancement Laboratory, University of South Florida, Tampa, FL USA
| | - Douglas Kalman
- Department of Nutrition & Endocrinology, Miami Research Associates, QPS-MRA, Miami, FL USA
| | - Tim N Ziegenfuss
- The Center for Applied Health Sciences, 4302 Allen Rd, STE 120 Stow, OH USA
| | - Jose Antonio
- Exercise and Sports Science, Nova Southeastern University, Davie, FL USA
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Performance Enhancing Diets and the PRISE Protocol to Optimize Athletic Performance. J Nutr Metab 2015; 2015:715859. [PMID: 25949823 PMCID: PMC4408745 DOI: 10.1155/2015/715859] [Citation(s) in RCA: 12] [Impact Index Per Article: 1.3] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 10/09/2014] [Accepted: 03/03/2015] [Indexed: 12/14/2022] Open
Abstract
The training regimens of modern-day athletes have evolved from the sole emphasis on a single fitness component (e.g., endurance athlete or resistance/strength athlete) to an integrative, multimode approach encompassing all four of the major fitness components: resistance (R), interval sprints (I), stretching (S), and endurance (E) training. Athletes rarely, if ever, focus their training on only one mode of exercise but instead routinely engage in a multimode training program. In addition, timed-daily protein (P) intake has become a hallmark for all athletes. Recent studies, including from our laboratory, have validated the effectiveness of this multimode paradigm (RISE) and protein-feeding regimen, which we have collectively termed PRISE. Unfortunately, sports nutrition recommendations and guidelines have lagged behind the PRISE integrative nutrition and training model and therefore limit an athletes' ability to succeed. Thus, it is the purpose of this review to provide a clearly defined roadmap linking specific performance enhancing diets (PEDs) with each PRISE component to facilitate optimal nourishment and ultimately optimal athletic performance.
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Bellinger PM, Minahan CL. Performance effects of acuteβ-alanine induced paresthesia in competitive cyclists. Eur J Sport Sci 2015; 16:88-95. [DOI: 10.1080/17461391.2015.1005696] [Citation(s) in RCA: 10] [Impact Index Per Article: 1.1] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 10/24/2022]
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Abstract
β-alanine supplementation has become a common practice among competitive athletes participating in a range of different sports. Although the mechanism by which chronic β-alanine supplementation could have an ergogenic effect is widely debated, the popular view is that β-alanine supplementation augments intramuscular carnosine content, leading to an increase in muscle buffer capacity, a delay in the onset of muscular fatigue, and a facilitated recovery during repeated bouts of high-intensity exercise. β-alanine supplementation appears to be most effective for exercise tasks that rely heavily on ATP synthesis from anaerobic glycolysis. However, research investigating its efficacy as an ergogenic aid remains equivocal, making it difficult to draw conclusions as to its effectiveness for training and competition. The aim of this review was to update, summarize, and critically evaluate the findings associated with β-alanine supplementation and exercise performance with the most recent research available to allow the development of practical recommendations for coaches and athletes. A critical review of the literature reveals that when significant ergogenic effects have been found, they have been generally shown in untrained individuals performing exercise bouts under laboratory conditions. The body of scientific data available concerning highly trained athletes performing single competition-like exercise tasks indicates that this type of population receives modest but potentially worthwhile performance benefits from β-alanine supplementation. Recent data indicate that athletes may not only be using β-alanine supplementation to enhance sports performance but also as a training aid to augment bouts of high-intensity training. β-alanine supplementation has also been shown to increase resistance training performance and training volume in team-sport athletes, which may allow for greater overload and superior adaptations compared with training alone. The ergogenic potential of β-alanine supplementation for elite athletes performing repeated high-intensity exercise bouts, either during training or during competition in sports which require repeated maximal efforts (e.g., rugby and soccer), needs scientific confirmation.
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Affiliation(s)
- Phillip M Bellinger
- School of Rehabilitation Sciences, Griffith University, Gold Coast, Queensland, Australia
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Blancquaert L, Everaert I, Derave W. Beta-alanine supplementation, muscle carnosine and exercise performance. Curr Opin Clin Nutr Metab Care 2015; 18:63-70. [PMID: 25474013 DOI: 10.1097/mco.0000000000000127] [Citation(s) in RCA: 60] [Impact Index Per Article: 6.7] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Journal Information] [Submit a Manuscript] [Subscribe] [Scholar Register] [Indexed: 11/26/2022]
Abstract
PURPOSE OF REVIEW The use of dietary supplements in sports is widespread as athletes are continuously searching for strategies to increase performance at the highest level. Beta-alanine is such a supplement that became increasingly popular during the past years. This review examines the available evidence regarding the optimization of supplementation, the link between beta-alanine and exercise performance and the underlying ergogenic mechanism. RECENT FINDINGS It has been repeatedly demonstrated that chronic beta-alanine supplementation can augment intramuscular carnosine content. Yet, the factors that determine the loading process, as well as the mechanism by which this has an ergogenic effect, are still debated. On the basis of its biochemical properties, several functions are ascribed to carnosine, of which intramuscular pH buffer and calcium regulator are the most cited ones. In addition, carnosine has antiglycation and antioxidant properties, suggesting it could have a therapeutic potential. SUMMARY On the basis of the millimolar presence of carnosine in mammalian muscles, it must play a critical role in skeletal muscle physiology. The recent number of studies shows that this is related to an improved exercise homeostasis and excitation-contraction coupling. Recent developments have led to the optimization of the beta-alanine supplementation strategies to elevate muscle carnosine content, which are helpful in its application in sports and to potential future therapeutic applications.
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Affiliation(s)
- Laura Blancquaert
- Department of Movement and Sports Sciences, Ghent University, Ghent, Belgium
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Ko R, Low Dog T, Gorecki DKJ, Cantilena LR, Costello RB, Evans WJ, Hardy ML, Jordan SA, Maughan RJ, Rankin JW, Smith-Ryan AE, Valerio LG, Jones D, Deuster P, Giancaspro GI, Sarma ND. Evidence-based evaluation of potential benefits and safety of beta-alanine supplementation for military personnel. Nutr Rev 2014; 72:217-25. [PMID: 24697258 DOI: 10.1111/nure.12087] [Citation(s) in RCA: 10] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/31/2022] Open
Abstract
This Department of Defense-sponsored evidence-based review evaluates the safety and putative outcomes of enhancement of athletic performance or improved recovery from exhaustion in studies involving beta-alanine alone or in combination with other ingredients. Beta-alanine intervention studies and review articles were collected from 13 databases, and safety information was collected from adverse event reporting portals. Due to the lack of systematic studies involving military populations, all the available literature was assessed with a subgroup analysis of studies on athletes to determine if beta-alanine would be suitable for the military. Available literature provided only limited evidence concerning the benefits of beta-alanine use, and a majority of the studies were not designed to address safety. Overall, the strength of evidence in terms of the potential for risk of bias in the quality of the available literature, consistency, directness, and precision did not support the use of beta-alanine by military personnel. The strength of evidence for a causal relation between beta-alanine and paresthesia was moderate.
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46
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Scientific Opinion on the substantiation of a health claim related to beta-alanine and increase in physical performance during short-duration, high-intensity exercise pursuant to Article 13(5) of Regulation (EC) No 1924/2006. EFSA J 2014. [DOI: 10.2903/j.efsa.2014.3755] [Citation(s) in RCA: 3] [Impact Index Per Article: 0.3] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/13/2023] Open
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Danaher J, Gerber T, Wellard RM, Stathis CG. The effect of β-alanine and NaHCO3 co-ingestion on buffering capacity and exercise performance with high-intensity exercise in healthy males. Eur J Appl Physiol 2014; 114:1715-24. [PMID: 24832191 PMCID: PMC4097338 DOI: 10.1007/s00421-014-2895-9] [Citation(s) in RCA: 33] [Impact Index Per Article: 3.3] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 01/09/2014] [Accepted: 04/15/2014] [Indexed: 11/28/2022]
Abstract
INTRODUCTION β-alanine (BAl) and NaHCO3 (SB) ingestion may provide performance benefits by enhancing concentrations of their respective physiochemical buffer counterparts, muscle carnosine and blood bicarbonate, counteracting acidosis during intense exercise. This study examined the effect of BAl and SB co-supplementation as an ergogenic strategy during high-intensity exercise. METHODS Eight healthy males ingested either BAl (4.8 g day(-1) for 4 weeks, increased to 6.4 g day(-1) for 2 weeks) or placebo (Pl) (CaCO3) for 6 weeks, in a crossover design (6-week washout between supplements). After each chronic supplementation period participants performed two trials, each consisting of two intense exercise tests performed over consecutive days. Trials were separated by 1 week and consisted of a repeated sprint ability (RSA) test and cycling capacity test at 110 % Wmax (CCT110 %). Placebo (Pl) or SB (300 mg kgbw(-1)) was ingested prior to exercise in a crossover design to creating four supplement conditions (BAl-Pl, BAl-SB, Pl-Pl, Pl-SB). RESULTS Carnosine increased in the gastrocnemius (n = 5) (p = 0.03) and soleus (n = 5) (p = 0.02) following BAl supplementation, and Pl-SB and BAl-SB ingestion elevated blood HCO3 (-) concentrations (p < 0.01). Although buffering capacity was elevated following both BAl and SB ingestion, performance improvement was only observed with BAl-Pl and BAl-SB increasing time to exhaustion of the CCT110 % test 14 and 16 %, respectively, compared to Pl-Pl (p < 0.01). CONCLUSION Supplementation of BAl and SB elevated buffering potential by increasing muscle carnosine and blood bicarbonate levels, respectively. BAl ingestion improved performance during the CCT110 %, with no aggregating effect of SB supplementation (p > 0.05). Performance was not different between treatments during the RSA test.
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Affiliation(s)
- Jessica Danaher
- College of Health and Biomedicine, Victoria University, Melbourne, Australia
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48
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Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr 2014; 11:20. [PMID: 24864135 PMCID: PMC4033492 DOI: 10.1186/1550-2783-11-20] [Citation(s) in RCA: 96] [Impact Index Per Article: 9.6] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 08/24/2013] [Accepted: 04/29/2014] [Indexed: 12/19/2022] Open
Abstract
The popularity of natural bodybuilding is increasing; however, evidence-based recommendations for it are lacking. This paper reviewed the scientific literature relevant to competition preparation on nutrition and supplementation, resulting in the following recommendations. Caloric intake should be set at a level that results in bodyweight losses of approximately 0.5 to 1%/wk to maximize muscle retention. Within this caloric intake, most but not all bodybuilders will respond best to consuming 2.3-3.1 g/kg of lean body mass per day of protein, 15-30% of calories from fat, and the reminder of calories from carbohydrate. Eating three to six meals per day with a meal containing 0.4-0.5 g/kg bodyweight of protein prior and subsequent to resistance training likely maximizes any theoretical benefits of nutrient timing and frequency. However, alterations in nutrient timing and frequency appear to have little effect on fat loss or lean mass retention. Among popular supplements, creatine monohydrate, caffeine and beta-alanine appear to have beneficial effects relevant to contest preparation, however others do not or warrant further study. The practice of dehydration and electrolyte manipulation in the final days and hours prior to competition can be dangerous, and may not improve appearance. Increasing carbohydrate intake at the end of preparation has a theoretical rationale to improve appearance, however it is understudied. Thus, if carbohydrate loading is pursued it should be practiced prior to competition and its benefit assessed individually. Finally, competitors should be aware of the increased risk of developing eating and body image disorders in aesthetic sport and therefore should have access to the appropriate mental health professionals.
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Affiliation(s)
- Eric R Helms
- Sport Performance Research in New Zealand (SPRINZ) at AUT Millennium Institute, AUT University, 17 Antares Place, Mairangi Bay, Auckland 0632, New Zealand
| | | | - Peter J Fitschen
- Division of Nutritional Sciences, University of Illinois, Urbana, IL, USA
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Ducker KJ, Dawson B, Wallman KE. Effect of Beta Alanine and Sodium Bicarbonate Supplementation on Repeated-Sprint Performance. J Strength Cond Res 2013; 27:3450-60. [DOI: 10.1519/jsc.0b013e31828fd310] [Citation(s) in RCA: 34] [Impact Index Per Article: 3.1] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
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Mero AA, Hirvonen P, Saarela J, Hulmi JJ, Hoffman JR, Stout JR. Effect of sodium bicarbonate and beta-alanine supplementation on maximal sprint swimming. J Int Soc Sports Nutr 2013; 10:52. [PMID: 24215679 PMCID: PMC4176133 DOI: 10.1186/1550-2783-10-52] [Citation(s) in RCA: 17] [Impact Index Per Article: 1.5] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 05/29/2013] [Accepted: 10/30/2013] [Indexed: 11/10/2022] Open
Abstract
BACKGROUND This study examined the effect of simultaneous supplementation of extracellular buffer sodium bicarbonate (SB) and intracellular buffer beta-alanine (BA) on maximal sprint swimming. METHODS Thirteen competitive male swimmers completed 4 different treatments (placebo [PL], SB, BA + PL, and BA + SB) in a crossover procedure. PL or SB supplementation (0.3 g/kg body weight) was ingested 60 min before two maximal 100-m freestyle swims that were performed with a passive recovery of 12-min between each swim. Because of the known long washout period for carnosine, four weeks of BA supplementation (4.8 g per day) was started after the first week of PL or SB supplementation and performance testing. RESULTS The first maximal swims were similar, but the increase in time of the second versus the first 100-m swimming time was 1.5 s more (p < 0.05) in PL than in SB. Blood pH values were significantly (p < 0.05) greater in the SB and in the BA + SB groups compared to the PL and BA + PL values. There were no differences in peak blood lactate between the treatments. CONCLUSION Supplementing with SB prior to performing maximal sprint swimming with repetitions under 60 s improves performance. However, co-supplementation with SB and BA did not confer any added benefit on maximal swim performance.
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Affiliation(s)
- Antti A Mero
- Department of Biology of Physical Activity, University of Jyväskylä, P,O, Box 35, Jyväskylä 40351, Finland.
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