ß-alanine supplementation in crosstraining
Abstract
This study aims to evaluate the ergogenic potential, in addition to understanding the processes by which beta-alanine supplementation could influence performance in cross training. Thus, this study presents a critical literature synthesis, explaining the physiological and metabolic demands of this type of training, analyzing the biological plausibility and the scientific degree of evidence that would justify (or not) the use of beta-alanine by athletes or practitioners. Qualitative approaches and snowballing techniques were used based on books, peer-reviewed papers, doctoral and master's theses indexed in the Google academic, Scielo, Pubmed databases. ß-alanine doses between 3.2 to 6.4 g/day were effective in short duration exercises and high intensities (above 60% of VO2 max). In addition, studies show ergogenic potential to decrease time in specific training protocols, increase average power, peak power and training volume in modalities such as cycling, strength, rowing, running (400 to 1500m) and swimming, which they are modalities present in cross training workouts. The main side effect of beta alanine was paresthesia, which is minimized in studies where the total dose is split in smaller singles doses of up to 10mg/kg, taken at 3-hour intervals. Subsequent studies should test ß-alanine supplementation in specific protocols, aiming at confirming these hypotheses, as well as evidencing the magnitude of the supplementation effect.
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