Beta-alanine Supplementation for Four Weeks Increases Volume Index and Reduces Perceived Effort of Resistance-trained Men: A Pilot Study.

ABSTRACT

The aim of the present study was to assess the short-term effects of four weeks of beta-alanine supplementation (BA) (6.4 g/day) on the total volume performed and perceived effort of resistance-trained individuals. Sixteen trained men (age 27.3 ± 5.0 years, height 1.78 ± 0.1 cm, total body mass 84.3 ± 8.4 kg, RT experience 5.9 ± 3.3 years) were allocated in one of the following groups BA or Placebo (PLA). In addition, during the same period, participants were submitted to a resistance training program. Volume index (VI) and the rate of perceived exertion (RPE) were collected during the experimental period for both groups. Significant increases from the first to the last intervention week in VI were observed only for BA (+6.5%, d = 0.61, p = 0.04). In addition, supplementation induced a lower mean RPE (BA 8.8 ± 0.5 AU vs. PLA 9.4 ± 0.3 AU, p = 0.02). In conclusion, four weeks of BA supplementation were able to increase resistance-training volume without affecting the perceived effort of trained men.