Effects of beta-alanine on muscle carnosine and exercise performance: a review of the current literature.

Muscle carnosine has been reported to serve as a physiological buffer, possess antioxidant properties, influence enzyme regulation, and affect sarcoplasmic reticulum calcium regulation. Beta-alanine (ß-ALA) is a non-essential amino acid. ß-ALA supplementation (e.g., 2-6 grams/day) has been shown to increase carnosine concentrations in skeletal muscle by 20-80%. Several studies have reported that ß-ALA supplementation can increase high-intensity intermittent exercise performance and/or training adaptations. Although the specific mechanism remains to be determined, the ergogenicity of ß-ALA has been most commonly attributed to an increased muscle buffering capacity. More recently, researchers have investigated the effects of co-ingesting ß-ALA with creatine monohydrate to determine whether there may be synergistic and/or additive benefits. This paper overviews the theoretical rationale and potential ergogenic value of ß-ALA supplementation with or without creatine as well as provides future research recommendations.

The acute effects of the thermogenic supplement Meltdown on energy expenditure, fat oxidation, and hemodynamic responses in young, healthy males.

The purpose of this study was to evaluate the effects of a thermogenic supplement, Meltdown, on energy expenditure, fat oxidation, and hemodynamics before and after maximal treadmill exercise. In a double-blind, randomized, placebo-controlled, cross-over design, 12 male participants underwent two testing sessions after consuming either the Meltdown or placebo supplement. While in a fasted state, participants rested for one hour, orally ingested either Meltdown or placebo and rested for another hour, performed a maximal treadmill exercise test, and then rested for another hour. Throughout the testing protocol, resting energy expenditure (REE) and respiratory exchange ratio (RER) were assessed. In addition, heart rate (HR) and blood pressure (BP) were assessed before and after exercise. Meltdown increased REE significantly more than placebo at 45 min (1.44 +/- 0.25 vs. 1.28 +/- 0.23 kcal/min; p = 0.003), 60 min (1.49 +/- 0.28 vs. 1.30 +/- 0.22 kcal/min; p = 0.025), and 120 min (1.51 +/- 0.26 vs. 1.33 +/- 0.27 kcals/min; p = 0.014) post-ingestion. Meltdown significantly decreased RER at 30 min (0.84 +/- 0.03 vs. 0.91 +/- 0.04; p = 0.022) and 45 min post-ingestion (0.82 +/- 0.04 vs. 0.89 +/- 0.05; p = 0.042), and immediately post-exercise (0.83 +/- 0.05 vs. 0.90 +/- 0.07; p = 0.009). Furthermore, over the course of the evaluation period, area under the curve assessment demonstrated that REE was significantly increased with Meltdown compared to placebo (992.5 +/- 133.1 vs. 895.1 +/- 296.1 kcals; p = 0.043), while RER was significantly less than placebo (5.55 +/- 0.61 vs. 5.89 +/- 0.44; p = 0.002) following ingestion. HR and BP were not significantly affected prior to exercise with either supplement (p > 0.05) and the exercise-induced increases for HR and BP decreased into recovery and were not different between supplements (p > 0.05). These data suggest that Meltdown enhances REE and fat oxidation more than placebo for several hours after ingestion in fully rested and post-exercise states without any adverse hemodynamic responses associated with maximal exercise.

Effects of creatine supplementation and three days of resistance training on muscle strength, power output, and neuromuscular function.

Previous studies have demonstrated increases in peak torque (PT) and decreases in acceleration time (ACC) after only 2 days of resistance training, and other studies have reported improvements in isokinetic performance after 5 days of creatine supplementation. Consequently, there may be a combined benefit of creatine supplementation and short-term resistance training for eliciting rapid increases in muscle strength, which may be important for short-term rehabilitation and return-to-play for previously injured athletes. The purpose of this study, therefore, was to examine the effects of 3 days of isokinetic resistance training combined with 8 days of creatine monohydrate supplementation on PT, mean power output (MP), ACC, surface electromyography (EMG), and mechanomyography (MMG) of the vastus lateralis muscle during maximal concentric isokinetic leg extension muscle actions. Twenty-five men (mean age +/- SD = 21 +/- 3 years, stature = 177 +/- 6 cm, and body mass = 80 +/- 12 kg) volunteered to participate in this 9-day, double-blind, placebo-controlled study and were randomly assigned to either the creatine (CRE; n = 13) or placebo (PLA; n = 12) group. The CRE group ingested the treatment drink (280 kcal; 68 g carbohydrate; 10.5 g creatine), whereas the PLA group received an isocaloric placebo (70 g carbohydrate). Two servings per day (morning and afternoon) were administered in the laboratory on days 1-6, with only 1 serving on days 7-8. Before (pre; day 1) and after (post; day 9) the resistance training, maximal voluntary concentric isokinetic leg extensions at 30, 150, and 270 degrees x s(-1) were performed on a calibrated Biodex System 3 dynamometer. Three sets of 10 repetitions at 150 degrees x s(-1) were performed on days 3, 5, and 7. Peak torque increased (p = 0.005; eta(2) = 0.296), whereas ACC decreased (p < 0.001; eta(2) = 0.620), from pretraining to posttraining for both the CRE and PLA groups at each velocity (30, 150, and 270 degrees x s(-1)). Peak torque increased by 13% and 6%, whereas ACC decreased by 42% and 34% for the CRE and PLA groups, respectively, but these differences were not statistically significant (p > 0.05). There were no changes in MP, EMG, or MMG amplitude; however, EMG median frequency (MDF) increased, and MMG MDF increased at 30 degrees x s(-1), from pretraining to posttraining for both the CRE and PLA groups. These results indicated that 3 days of isokinetic resistance training was sufficient to elicit small, but significant, improvements in peak strength (PT) and ACC for both the CRE and PLA groups. Although the greater relative improvements in PT and ACC for the CRE group were not statistically significant, these findings may be useful for rehabilitation or strength and conditioning professionals who may need to rapidly increase the strength of a patient or athlete within 9 days.

Acute effects of static stretching on characteristics of the isokinetic angle - torque relationship, surface electromyography, and mechanomyography.

The aims of this study were to examine the acute effects of static stretching on peak torque, work, the joint angle at peak torque, acceleration time, isokinetic range of motion, mechanomyographic amplitude, and electromyographic amplitude of the rectus femoris during maximal concentric isokinetic leg extensions at 1.04 and 5.23 rad x s(-1) in men and women. Ten women (mean +/- s: age 23.0 +/- 2.9 years, stature 1.61 +/- 0.12 m, mass 63.3 +/- 9.9 kg) and eight men (age 21.4 +/- 3.0 years, stature 1.83 +/- 0.11 m, mass 83.1 +/- 15.2 kg) performed maximal voluntary concentric isokinetic leg extensions at 1.04 and 5.23 rad x s(-1). Following the initial isokinetic tests, the dominant leg extensors were stretched using four static stretching exercises. After the stretching, the isokinetic tests were repeated. Peak torque, acceleration time, and electromyographic amplitude decreased (P< or = 0.05) from pre- to post-stretching at 1.04 and 5.23 rad . s(-1); there were no changes (P > 0.05) in work, joint angle at peak torque, isokinetic range of motion, or mechanomyographic amplitude. These findings indicate no stretching-related changes in the area under the angle - torque curve (work), but a significant decrease in peak torque, which suggests that static stretching may cause a "flattening" of the angle - torque curve that reduces peak strength but allows for greater force production at other joint angles. These findings, in conjunction with the increased limb acceleration rates (decreased acceleration time) observed in the present study, provide tentative support for the hypothesis that static stretching alters the angle - torque relationship and/or sarcomere shortening velocity.

Acute Effects of Static and Proprioceptive Neuromuscular Facilitation Stretching on Muscle Strength and Power Output.

Context: Stretching is commonly used as a technique for injury prevention in the clinical setting. Our findings may improve the understanding of the neuromuscular responses to stretching and help clinicians make decisions for rehabilitation progression and return to play.Objective: To examine the short-term effects of static and proprioceptive neuromuscular facilitation stretching on peak torque (PT), mean power output (MP), active range of motion (AROM), passive range of motion (PROM), electromyographic (EMG) amplitude, and mechanomyographic (MMG) amplitude of the vastus lateralis and rectus femoris muscles during voluntary maximal concentric isokinetic leg extensions at 60 and 300 degrees .s.Design: A randomized, counterbalanced, cross-sectional, repeated-measures design.Setting: A university human research laboratory.Patients or Other Participants: Ten female (age, 23 +/- 3 years) and 9 male (age, 21 +/- 3 years) apparently healthy and recreationally active volunteers.Intervention(s): Four static or proprioceptive neuromuscular facilitation stretching exercises to stretch the leg extensor muscles of the dominant limb during 2 separate, randomly ordered laboratory visits.Main Outcome Measure(s): The PT and MP were measured at 60 and 300 degrees .s, EMG and MMG signals were recorded, and AROM and PROM were measured at the knee joint before and after the stretching exercises.Results: Static and proprioceptive neuromuscular facilitation stretching reduced PT (P = .051), MP (P = .041), and EMG amplitude (P = .013) from prestretching to poststretching at 60 and 300 degrees .s (P < .05). The AROM (P < .001) and PROM (P = .001) increased as a result of the static and proprioceptive neuromuscular facilitation stretching. The MMG amplitude increased in the rectus femoris muscle in response to the static stretching at 60 degrees .s (P = .031), but no other changes in MMG amplitude were observed (P > .05).Conclusions: Both static and proprioceptive neuromuscular facilitation stretching caused similar deficits in strength, power output, and muscle activation at both slow (60 degrees .s) and fast (300 degrees .s) velocities. The effect sizes, however, corresponding to these stretching-induced changes were small, which suggests the need for practitioners to consider a risk-to-benefit ratio when incorporating static or proprioceptive neuromuscular facilitation stretching.