| Each year I try to attend various scientific | | | | meat ingestion. We have reported ~60 and ~80% |
| conferences that apply to my interests, research, | | | | increases in muscle Carn with 4 and 10wk |
| and business. As anyone can see who follows my | | | | supplementation with ß-Ala. Evidence from our |
| writings, this conference was right up my alley. The | | | | laboratory indicates that uptake of _-ala into muscle |
| International Society of Sports Nutrition (ISSN) is a | | | | is further enhanced by co-administration with simple |
| relatively new organization* and this was their third | | | | sugars. AIM To investigate, by means of two |
| conference to date. Yours truly was invited to have | | | | independently run, double blind studies, the effect of |
| a poster session. My poster covered supplements | | | | supplementing (6.4 g/d) ß-Ala for 28d and 14d |
| used by Special Operations soldiers, such as Navy | | | | [the last co-supplemented with carbohydrate (CHO)], |
| SEALs and others. My poster is available on request | | | | upon isometric endurance of the knee extensors at |
| BTW. | | | | 45-50%MVC. 45-50%MVC coincides with the peak in |
| This year the conference was held at the Stardust | | | | intramuscular lactate accumulation and pH decrease. |
| hotel June 15th - 17th in Las Vegas. I have | | | | METHODS Study a): [principal investigator JP] |
| recommended that anyone interested in the topic of | | | | comprised 14 male subjects aged 22.9±(SD) |
| sports nutrition, lay person or scientist, should join the | | | | 5.9 yrs and mass 80.2±10.5kg, randomly |
| ISSN. The theme for this conference was "Sports | | | | assigned to receive either [800 mg] x 8/d x 28d of |
| nutrition strategies to optimize performance, | | | | ß-Ala (Carnosyn(TM), NAI, San Marcos, Ca) |
| recovery, and health." Cool title, but did it live up to | | | | (n=8) or a matching placebo capsules containing |
| its name? Yes it did. | | | | maltodextrin (n=6). Study b): [principal investigator |
| For those of you who are unfamiliar with how such | | | | RCH] comprised 20 male subjects aged |
| conferences are set up, I will give a brief overview | | | | 25.3±7.5yrs and mass 78.0±10.2kg |
| before we get to the good stuff. | | | | assigned to receive either [1600mg] x 4/d x 14d of |
| Conferences generally have several days of one hour | | | | ß-Ala (n=8) or a matching placebo (n=12). Each |
| seminars (called "sessions") where researchers | | | | test and control treatment was ingested with 45-65g |
| present their findings. Next there is often a big room | | | | CHO comprising mostly glucose. In both studies |
| filled with what are called "poster sessions." Poster | | | | isometric exercise endurance of the knee extensors, |
| sessions are, as the name implies, a large poster that | | | | and impulse (kN/s) generated, were measured pre |
| sums up some research project. People will then | | | | and post supplementation. RESULTS Study a): MVC's |
| come by and have a one on one conversation with | | | | of test and control subjects (mean±SE) were |
| the author of the poster and ask questions or make | | | | 754±54 and 720±91N, respectively. |
| comments. Some conferences can have a room with | | | | Exercise endurance times, pre and post |
| hundreds of posters. It's a great way to view a large | | | | supplementation, were treatment: 75.5±6.8 |
| amount of research in a short amount of time. Finally, | | | | and 83.7±7.8s, and control: 74.6±6.5 |
| most conferences will have an exhibit hall where the | | | | and 72.6±7.8s. The 8.2±3.3s gain |
| sponsors of the conference and other companies | | | | (+11.1%) in the treatment group was significant (P |
| have booths where people can check out what they | | | | than with supplementation alone. |
| are about. This conference had supplement | | | | #13 |
| companies, manufacturers, etc. in the exhibit hall. | | | | Kendrick I1, Kim CK2, Viet DH3, Harris RC1, Kim |
| That's the basic breakdown of most scientific | | | | HJ2,Thanh LQ3, Toai, BT3, Wise JA4 The effect of |
| conferences. The 'meat' of a conference is the | | | | ß-alanine (Carnosyn(TM)) supplementation on |
| seminars and the reason for attending such shows. | | | | muscle carnosine synthesis during a 10 week program |
| It's the place to get the very latest research on a | | | | of strength training. 1University of Chichester, |
| topic of interest. What follows is a synopsis of some | | | | Chichester, UK; 2Korea National Sport University, |
| of the research presented in the sessions and | | | | Seoul, Korea; 3University of Physical Education and |
| posters I thought would be of interest to readers. | | | | Sport II, Hochiminh City, Vietnam; 4Natural |
| Sessions: | | | | Alternatives Intl, San Marcos, USA |
| "Effects of protein and carbohydrate on anabolic | | | | Carnosine (Carn) occurs in high concentrations in |
| responses to resistance training" by Dr. Paul Cribb | | | | muscle and is highly effective in buffering H+ over |
| This session Dr. Cribb's outlined the research he has | | | | the physiological pH range. Carn is probably the only |
| been conducting looking at different combinations of | | | | such active compound where the concentration can |
| nutrients and timing and their effects on lean body | | | | be changed by diet (or training). Synthesis of Carn |
| mass (LBM) and strength. He went through several | | | | occurs in muscle from ß-alanine (ß-ala) and |
| studies he has done that looked at carbs, creatine, | | | | histidine, of which the former is limiting. We have |
| and whey, alone and in different combinations, and | | | | shown that supplementation with ß-ala for 4 and |
| their effects on LBM and or strength. His conclusion | | | | 10wk increases muscle Carn by ~60% and ~80% |
| was that the combination of all three (whey, carbs, | | | | with significant increases in anaerobic exercise |
| and creatine) was the most effective combo for | | | | capacity (Harris et al 2006; Hill et al 2006). Muscle |
| increases in LBM and strength and that there | | | | Carn is increased by chronic training (Parkhouse et al |
| appeared to be a true synergism between these | | | | 1985; Tallon et al 2005). The effect of short-term |
| nutrients. I don't think that comes as a big surprise to | | | | training is less clear. Suzuki et al (2004) reported a |
| most people "in the know" about such things, but it's | | | | doubling in the concentration with 8wk sprint-training |
| good to see that it's being confirmed in controlled | | | | (3 d/wk) in contrast to Mannion et al (1994) where |
| settings. He also confirmed the timing issue. His lab | | | | no effect of 16wk isokinetic training (3 d/wk) was |
| found that a mixture of these nutrients taken | | | | found. AIM To investigate the effect of ß-Ala |
| immediately pre- and post-workout was more | | | | supplementation on muscle Carn synthesis during a |
| effective at increasing strength and LBM then the | | | | 10wk program of strength training. METHOD 26 male |
| same concoction taken at other times of the day, | | | | Vietnamese physical education students aged 20-26 |
| showing that not only does it matter what you take, | | | | yr, of normal body mass and height were recruited |
| but when you take it! | | | | to the study. None were vegetarians and all |
| "L- Carnitine in sports: Roles in exercise and recovery" | | | | continued their normal dietary intake of meat and fish |
| By Dr. William Kraemer | | | | contributing an estimated 200-600 mg/d ß-Ala (in |
| Dr. Kraemer outlined a possible new novel pathway | | | | dipeptide form). Subjects were matched in pairs |
| by which carnitine may improve performance in | | | | according to body mass and initial strength, and |
| athletes. Although carnitine has not proved to be a | | | | evenly randomised to receive [800 mg] x 8/d x |
| particularly useful supplement for increasing | | | | 10wk of ß-Ala (Carnosyn(TM), NAI, San Marcos) |
| performance directly, Dr Kraemer's contention is that | | | | or matching placebo capsules of maltodextrin. |
| it may improve recovery which would indirectly help | | | | Subjects undertook 4 weight-training sessions per |
| athletes. According to him, carnitine can reduce free | | | | wk, 2 being lower body-dominant and 2 upper |
| radical mediated damage and reduce hypoxia (low | | | | body-dominant, using a protocol based upon that of |
| oxygen states in tissues) which can help avoid the | | | | Hoffman & Stout (2004). The goal was to |
| "destructive chemical events following exercise." In | | | | induce maximal strength and muscle mass gains in the |
| theory, that should lead to improved recovery which | | | | 10wk. Biopsies of the v. lateralis were taken at 0 and |
| could lead to improved performance in the long run. | | | | 10wk for analysis of Carn and taurine. RESULTS |
| More research is clearly needed but it's interesting, | | | | Muscle Carn was unchanged with training alone (pre |
| and potentially useful, information for athletes. | | | | 29.2 ±SE 2.6 vs post 27.3±2.8 mmol |
| "The Lactate Shuttle" By Dr. Brooks | | | | kg dm; P>0.05) but increased when ß-Ala |
| As most people know, lactic acid has been | | | | supplementation was included (23.6±1.4 vs |
| considered nothing more then a waste product that | | | | 36.0±2.23 mmol/kg dm; P0.05), (training + |
| causes muscles to fatigue and results in the 'burn" | | | | supplementation: 31.1±3.7 vs 34.0±2.4 |
| people experience when exercising. Recently | | | | mmol/kg dm; P>0.05). CONCLUSION Carn was |
| however, there has been a resurgence of interest in | | | | unchanged by 10wk training alone but was increased |
| lactic acid with researchers. Dr. Brooks outlined a long | | | | with ß-Ala supplementation, and to a similar |
| list of functions of lactic acid/lactate plays in the | | | | extent seen in other studies undertaken without |
| human body and its role in athletic performance. New | | | | training. From the literature, chronically trained |
| research done by Dr. Brooks' lab and other locals | | | | athletes, e.g. body-builders appear to have increased |
| conclude that lactic acid is both an energy source and | | | | muscle Carn levels. In these the increased content |
| functions as a signaling source for other pathways in | | | | may be a long-term effect of training or the result of |
| the human body. No longer viewed as a simple waste | | | | a higher than normal ß-Ala content (including that |
| product, lactate is now considered as an essential | | | | in dipeptide form) present in the diet |
| component of intermediary metabolism. | | | | #14 |
| Those are just a few of the sessions I sat through. | | | | Kim HJ1, Kim CK1, Lee YW1, Harris RC2, Sale C2, |
| Many others looked at topics such as amino acid | | | | Harris DB2, Wise JA3 The effect of a supplement |
| metabolism, various supplements and their effects on | | | | containing ß-alanine on muscle carnosine |
| performance and other outcomes, training seminars | | | | synthesis and exercise capacity, during 12 wk |
| covering different theories on training to maximize | | | | combined endurance and weight training. 1Korea |
| hypertrophy, various creatine studies, and a whole | | | | National Sport University, Seoul, Korea; 2University of |
| bunch more I don't have the space to cover here. | | | | Chichester, Chichester, UK; 3Natural Alternatives Intl, |
| Poster Sessions of interest: | | | | San Marcos, USA |
| The poster sessions were quite varied and | | | | Carnosine (Carn) occurs in high concentrations in |
| interesting. Probably the most interesting (besides | | | | muscle with a content ratio between types I and II |
| mine!) were a handful of studies on what might be | | | | muscle fibres of 1 to 1.5-2. With a pKa of 6.83 for the |
| the next big thing in sports nutrition supplements, | | | | imidazole ring of the histidine residue, Carn is highly |
| which is called Beta-alanine. Beta-alanine is an amino | | | | effective in buffering H+ over the physiological pH |
| acid that converts - with histidine - into carnosine. | | | | range, and probably the only such active compound |
| Carnosine is found throughout the body and acts as | | | | where the concentration can be changed by diet |
| a buffer agent, an antioxidant, and performs other | | | | (and training). Synthesis of Carn occurs in muscle |
| roles in the body. Why does a buffer agent help with | | | | from ß-alanine (ß-ala) and histidine, of which |
| exercise you ask? When you workout with high | | | | the availability of the former appears limiting. We |
| enough intensity your blood PH will lower (become | | | | have recently shown that supplementation with |
| more acidic) which interferes with the muscle's ability | | | | ß-ala for 4 and 10wk increases muscle Carn by |
| to contract, which is part of the reason you can't do | | | | ~60% and ~80%, respectively, resulting in significant |
| another rep. So, carnosine, being able to keep your | | | | increases in anaerobic exercise capacity (Harris et al, |
| blood less acidic due to its pH buffering ability, can | | | | 2006; Hill et al, 2006). Muscle Carn is increased by |
| allow you to do get an extra few reps before you | | | | chronic training (Parkhouse et al 1985; Tallon et al |
| punk out, which allows you to do more work. That's | | | | 2005). The effect of short-term training is less clear. |
| the super simple explanation of course. It's a tad | | | | Suzuki et al (2004) reported a doubling in the Carn |
| more complicated then that! | | | | concentration with 8 wk sprint-training (3 d/wk) in |
| So far, studies that look at performance look very | | | | contrast to Mannion et al (1994) where no effect of |
| promising. In theory, Beta-alanine should be most | | | | 16 wk isokinetic training (3 d/wk) was found. Aim: To |
| effective for endurance athletes but from talking at | | | | investigate the effect of a commercial supplement |
| length with the researchers (that's why poster | | | | (Phosphagen Elite(TM), EAS, Golden) containing, per |
| sessions are so great!) it appears that beta-alanine | | | | serving, 1.6g ß-Ala Carnosyn(TM), NAI, San |
| should be helpful to strength athletes also. Because | | | | Marcos), 5.25g creatine and 1g taurine (Tau) on |
| there were so many beta-alanine posters of interest, | | | | muscle Carn synthesis during training. Tau has the |
| instead of attempting to go through all of them, I | | | | potential to interfere with the uptake into muscle of |
| have posted them below for your perusal. The | | | | ß-ala, and visa versa. Methods: Cyclists |
| bottom line here is that beta-alanine in sufficient | | | | (20±(SD)1 yr; 78±8 kg ) received |
| doses looks like a very promising supplement for | | | | either Phosphagen Elite (n=6) or Control (Phosphagen |
| endurance athletes and perhaps, strength athletes. I | | | | Elite less ß-Ala) (n=6), 3 x d (i.e. 4.8 g/d |
| suspect it will be a popular supp if the price charged | | | | ß-Ala in the test group) during 12wk of |
| is not too high. | | | | combined endurance (5 h/d, 6 d/wk) and weight |
| Harris RC1, Ponte J1, Hill CA1, Sale C1, Jones GA1, Kim | | | | training (3 d/wk). Biopsies of the v. lateralis were |
| HJ2), Wise JA3 Effect of 14 and 28 days | | | | taken at 0 and 12wk for fibre morphology and |
| ß-Alanine (Carnosyn(TM)) supplementation on | | | | analysis of Carn and Tau. Subjects undertook an |
| isometric endurance of the knee extensors. | | | | incremental cycle test to determine VO2 max, VO2 |
| 1University of Chichester, Chichester, UK; 2Korea | | | | at ventilatory threshold (VT) and work time to |
| National Sport University, Seoul, Korea; 3Natural | | | | exhaustion (WTE), and, total work done (TWD) |
| Alternatives International, San Marcos, USA | | | | during an isokinetic test of the knee extensors at |
| Carnosine (Carn) occurs in high concentrations in | | | | 240o/s. Results: Type II cross sectional was |
| muscle and is highly effective in buffering H+. Carn is | | | | increased with training in both groups, P0.05) but |
| synthesized in situ from ß-alanine (ß-Ala) | | | | increased with ß-Ala supplementation (20.5 vs |
| and histidine. Synthesis appears to be limited by the | | | | 30. |
| availability of ß-Ala from ex-muscle synthesis and | | | | |