[Sports Nutrition Lounge] Beta-alanine & Karate Performance

SPORTS NUTRITIONSPORTS NUTRITION LOUNGE

10/11/2024

Ever wondered how to push through those intense training sessions and competitions? Let's talk about a game-changer in sports nutrition: Beta-alanine! 🧬 

 🔬 The Science Behind the Power 

  • Beta-alanine is the secret ingredient to boost your muscle carnosine levels. 

  • More carnosine = better muscle buffering and antioxidant protection. 

  • Result? You can fight fatigue and crush those high-intensity exercises lasting 1-4 minutes!  

💯 It's not just hype! Beta-alanine is in Group A of the AIS supplement framework. That means solid scientific evidence backs its performance-enhancing effects. 

 🥋 Karate-Specific Benefits 
Perfect for those explosive kata performances and kumite matches where every second counts!  

📊 How to Supplement Like a Pro 

  • Loading Phase: 3.2 g/day for 8 weeks OR 6.4 g/day for 4 weeks 

  • Maintenance: 1.2 g/day to keep muscle carnosine 30-50% above baseline

⚠️ Safety First 

  • Generally safe for healthy adults 

  • Possible side effect: mild tingling sensation, easily managed with smaller, frequent doses (e.g., 0.8–1.6 g every 3–4 h) or using a sustained-release formulation

🍽️ Pro Tips 

  • Take beta-alanine with carb and protein-rich meals for better absorption 

  • Combine with sodium bicarbonate for an extra performance boost 

🔍 Remember: Everyone responds differently. Factors like nutrition, activity levels, sleep, environmental conditions and even motivation can affect results. 

 Ready to elevate your karate game? Talk to your sports nutritionist about incorporating beta-alanine into your regimen. Your future self will thank you! 🏆 

Reference

  1. Dolan, E., Swinton, P. A., Painelli, V. de S., Stephens Hemingway, B., Mazzolani, B., Infante Smaira, F., Saunders, B., Artioli, G. G., & Gualano, B. (2019). A Systematic Risk Assessment and Meta-Analysis on the Use of Oral β-Alanine Supplementation. Advances in Nutrition, 10(3), 452–463. https://doi.org/10.1093/advances/nmy115

  2. Fernández-Lázaro, D., Emma Marianne Fiandor, Felipe, J., Busto, N., Santamaría-Peláez, M., Gutiérrez-Abejón, E., Roche, E., & Mielgo-Ayuso, J. (2023). β-Alanine Supplementation in Combat Sports: Evaluation of Sports Performance, Perception, and Anthropometric Parameters and Biochemical Markers: A Systematic Review of Clinical Trials. Nutrients, 15(17), 3755–3755. https://doi.org/10.3390/nu15173755

  3. Lopes-Silva, J. P., & Franchini, E. (2020). Effects of Isolated and Combined Ingestion of Sodium Bicarbonate and β-Alanine on Combat Sports Athletes’ Performance. Strength & Conditioning Journal, Publish Ahead of Print. https://doi.org/10.1519/ssc.0000000000000603

  4. Vicente-Salar, N., Fuster-Muñoz, E., & Martínez-Rodríguez, A. (2022). Nutritional Ergogenic Aids in Combat Sports: A Systematic Review and Meta-Analysis. Nutrients, 14(13), 2588. https://doi.org/10.3390/nu14132588