Reduced Dose of Beta-Alanine Is Sufficient to Maintain Performance in Repeated Sprints.

Zandona, BA, Ramos, RA, de Oliveira, CdS, McAnulty, SR, Ferreira, LHB, Smolarek, AC, Enes, AAN, Urbinati, KMdSS, Aragon, AA, Schoenfeld, BJ, and de Souza Junior, TP. Reduced Dose of Beta-Alanine Is Sufficient to Maintain Performance in Repeated Sprints. J Strength Cond Res 36(6): 1636-1642, 2022-Beta-alanine (BA) supplementation has been shown to be effective in improving physical performance by increasing carnosine concentration.

High doses of sodium bicarbonate increase lactate levels and delay exhaustion in a cycling performance test.

Objectives: It is well established that ingestion of sodium bicarbonate (NaHCO) causes metabolic alkalosis. However, there is no consensus in terms of optimal NaHCO doses leading to enhanced performance. This study aimed to determine the effects of different NaHCO doses on performance and lactate clearance in non-professional cyclists.