Beta Alanine/Carnosine/ Beet Root

Where is carnosine found?

• animal products

What are the actions of carnosine?

• buffer (keep body at normal pH)

• antioxidant

• glycation inhibition

• increases Ca2+ sensitivity (more forceful/easier contraction)

What factors effect muscle carnosine levels?

• fiber type

• sex

• age

• diet

• training status

What type of muscle fibers have higher levels of carnosine, Type 1 or 2?

• type 2

Do males or females have higher carnosine levels?

• males

What happens to carnosine levels as you age?

• decrease

Supplementation of ___ can help increase carnosine

• beta alanine

Beta alanine is endogenously produced via ___ in the ___

• uracil degradation via the liver

What dose of beta alanine gains benefits?

• 3.2 g/day increased carnosine by 40%

• recommended to spread doses out throughout day

What dose of beta alanine causes paresthesia (tingling)?

• greater than 10 mg/kg body weight

• 800 mg

What is the ergogenic benefit of beta alanine supplementation?

• Buffer: prevents muscle getting too acidic, reduces fatigue

• increase work capacity

• total work

• delay neuromuscular fatigue

How does beta alanine impact Vo2 and strength?

• current literature suggest no or minimal impact on Vo2 and strength performance

What type of exercise are the benefits seen?

• high intensity short duration

What are the adverse effects of beta alanine?

• paresthesia

what is the recommended dose of beta alanine?

4-6g/day

What does beet root juice do?

• enhances nitric oxide (NO) bioavailability because beet root is nitrate rich

What are the performance benefits of beet root jutice?

• reduce O2 cost of exercise

• improved blood flow (vasodilation), increase o2 delivery to muscle

• improved exercise economy, use less oxygen, don’t have to work as hard

• improve muscle contractility

• improve BP

• do more reps

dosing of beet root

• 0.5 liters or equivalent high nitrate foodstuff