Effects of β-Alanine on Body Composition and Performance Measures in Collegiate Women.
Study Goal
The researchers aimed to evaluate the effects of β-alanine supplementation combined with resistance training on body composition and performance measures in untrained collegiate women.
Results Summary
The study found that β-alanine supplementation improved lower-body muscular endurance (LPreps) but had no additive effects on body composition or maximal strength compared to resistance training alone. Both groups showed improvements in body composition and performance measures over time.
Population
Untrained collegiate females (mean age 21.0 ± 2.2 years, body fat 30.1 ± 5.1%).
Effective Dosage
3.4 g β-alanine before training sessions.
Duration
8 weeks.
Interactions
None mentioned.
| Intervention | Direction | Endpoint | Population | Dosage | Impact | Claim # |
|---|---|---|---|---|---|---|
β-alanine (BA) supplementation and resistance training | increase | body composition (LBM, FM, and %BF) | 16 untrained collegiate females | - | improved | #1 |
β-alanine (BA) supplementation and resistance training | increase | maximal strength | 16 untrained collegiate females | - | increased | #2 |
β-alanine (BA) supplementation and resistance training | increase | vertical jump (VJ) | 16 untrained collegiate females | - | increased | #3 |
β-alanine (BA) supplementation | increase | leg press repetitions at 65% (LPreps) | 16 untrained collegiate females | - | resulting in significantly greater | #4 |
β-alanine (BA) supplementation and resistance training | increase | lower-body muscular endurance | collegiate women | - | may be effective for improving | #5 |
β-alanine (BA) supplementation | no change | body composition | collegiate women | - | had no additive effects on | #6 |
β-alanine (BA) supplementation | no change | maximal strength | collegiate women | - | had no additive effects on | #7 |
Outlaw, JJ, Smith-Ryan, AE, Buckley, AL, Urbina, SL, Hayward, S, Wingfield, HL, Campbell, B, Foster, C, Taylor, LW, and Wilborn, CD. Effects of β-alanine on body composition and performance measures in collegiate women. J Strength Cond Res 30(9): 2627-2637, 2016-The purpose of this study was to evaluate the effects of β-alanine (BA) supplementation and resistance training on body composition and performance. In a double-blind placebo-controlled design, 16 untrained collegiate females (mean ± SD: 21.0 ± 2.2 years; 64.8 ± 8.5 kg; 164.5 ± 7.0 cm; 30.1 ± 5.1 percent body fat [%BF]) completed 8 weeks of resistance training while consuming either 3.4 g BA or placebo (PL; 5 g maltodextrin) before training sessions. Training consisted of 4 days per week upper- and lower-body exercises. Lean body mass (LBM), fat mass (FM), and %BF were assessed using dual-energy x-ray absorptiometry. Maximal oxygen consumption (V[Combining Dot Above]O2max), aerobic time to exhaustion, Wingate peak power, bench press and leg press 1RM (BPmax; LPmax), and repetitions at 65% (BPreps; LPreps), vertical jump (VJ), and standing broad jump were assessed using standard National Strength and Conditioning Association guidelines. All measurements were taken at baseline (T1), 4 weeks (T2), and 8 weeks (T3). Repeated-measures analysis of variance and 95% confidence intervals were used to determine significance. Body composition (LBM, FM, and %BF) improved over time (p < 0.01) for both groups. Maximal strength and VJ increased significantly from baseline to T3 (p ≤ 0.05). There was a significant interaction for LPreps (p = 0.040), with only BA group resulting in significantly greater LPreps (p = 0.041) at T2 and T3. Results from this study suggest that 8 weeks, 4 days per week progressive resistance training and BA supplementation may be effective for improving lower-body muscular endurance. β-alanine had no additive effects on body composition or maximal strength in collegiate women.