sunnuntai 19. huhtikuuta 2009
Beeta-alaniini parantaa jenkkifutaajien ja painijoiden suorituskykyä
Edit 20.4.: Sain juuri abstraktin ko. tutkimuksesta (Bern et al.).
Effects of beta-alanine supplementation on performance and body composition in collegiate wrestlers and football players
Supplementation with β-alanine has been associated with improved strength, anaerobic endurance, body composition and performance on tests of anaerobic power output following varying training protocols, including high intensity interval training (HIIT) and heavy resistance training. Early season training for collegiate wrestling includes repeated bouts of high intensity exercise with intermittent rest periods; this type of training parallels HIIT from a metabolic standpoint. Collegiate wrestlers also use moderate to high intensity resistance training with high work to rest ratios. In-season football training includes repeated bouts of short sprints and Olympic/ power lifting with low work to rest ratios.
The purpose of this study was to examine the effectiveness of β-alanine as an ergogenic aid in tests of anaerobic power output following 8 week high intensity interval, repeated sprint, and resistance training in previously trained collegiate wrestlers and football players.
Twenty-two Divison II college wrestlers (19.9 ± 1.9 yr, age ± SD) and 15 football players (18.6 ± 1.5 yr) completed this double-blind, placebo controlled study. Each subject ingested either 4 g/day β-alanine or placebo in powdered capsule form. Subjects were tested pre and post 8-week treatment in timed 300 yd. shuttle, 90˚ flexed arm hang (FAH), body composition, and blood lactate accumulation during 300 yd. shuttle. Wrestlers participated in 5 days per week training that included HIIT 3 days/ week and resistance training with high work: rest ratios 2 days/ week. Football players participated in 5 days/ week training that included repeated sprints with low work: rest ratios 3 times/ week and Olympic/ power lifting 4 times/ week.
The subjects taking β-alanine achieved more desirable results on all tests compared to placebo (NS, p>0.05). Performance improvements were greatest in the football supplement group, decreasing 300 shuttle time by 1.1 sec (vs. 0.4 sec. placebo) and increasing FAH (3.0 vs. 0.39 sec.). The wrestlers, both placebo and supplement lost weight (as was the goal, i.e. weight bracket allowance); however, the supplement group increased lean mass by 1.1 lb., while the placebo group lost lean mass (-0.98 lb). Both football groups gained weight; however, the supplement group gained an average 2.1 lb lean mass compared to 1.1 lb for placebo.
Supplementation with beta-alanine appears to have the ability to augment performance and stimulate lean mass accrual in a short amount of time (8 weeks) in previously trained athletes. β-alanine may magnify the expected performance outcomes of training programs with different metabolic demands.
Rapakon takana on suoritettu jälleen uusi beeta-alaniinitutkimus. Tutkimuksessa käytettiin IntraXCell -nimistä kapselituotetta, joka sisältää pääasiassa beeta-alaniinia (plus hieman NAC:ia ja E-vitamiinia). Koe suoritettiin lumekontrolloidusti ja koehenkilöt olivat kovakuntoisia urheilijoita. Tutkimus on esitelty American College of Sports Medicinen meetingissä, mutta kokotekstiartikkeli on vielä vertaisarvioitavana. Alla haastattelu ko. tutkimuksen tiimoilta (AEN = Athletic Edge Nutrition).
Sitä ennen kuitenkin pakollinen tuotepuffi. Suomen markkinoiden ainoa yliopistotestattu beeta-alaniinivalmiste BetaPure verkkokaupassa vain 52,20/kg.
Ja nyt siihen haastatteluun..
AEN: Ben it is great to have you with us, thank you for taking the time to sit down and get into the trenches on your two studies that you headed up using our IntraXCell supplement.
Ben: Thanks Sebastian, I am so excited about what I have discovered about beta-alanine. There are so few supplements out there that really work, and I believe IntraXCell is moving to the forefront in that category.
AEN: Let's start from the beginning, what first spiked your interest in wanting to study beta-alanine?
Ben: A few years ago, I heard Dr. Jeff Stout speak about one of his early studies on beta-alanine, and it intrigued me because I was looking for a supplement that would improve the quality of workouts for my athletes. At the time I was training many 3 sport athletes, and finding that with limited time, every minute counted. So I added beta-alanine to the equation, and I noticed that over a short period of time these athletes were working out at a higher intensity, gaining strength, and performing at a higher level.
AEN: With many of the beta-alanine studies, using stationary bicycles or other lab type testing protocols, why did you decide to choose some of the performance tests utilized in these two studies, instead of the more traditional ones?
Ben: The most obvious answer to that question is this: My athletes do not work out in laboratories! I have always been frustrated with clinical studies that use untrained subjects, and specialized equipment to test real world phenomenon. I was interested in knowing whether IntraXCell could help an athlete perform better in an athletic setting. This is why I chose to test highly trained athletes in tests of anaerobic output that mimic the physical conditions they typically experience.
AEN: Can you please tell us about the design of your latest IntraXCell study.
Ben: I selected 2 separate groups of athletes, collegiate wrestlers, and collegiate football players. Each group was then split in half, one would receive IntraXCell, one a placebo (sugar pill that looks identical). Both groups were tested in 300 yard shuttle (25 yards x 12), 90⁰ flexed arm hang (hang with elbows bent at 90⁰ for as long as possible), and body composition (fat % & lean body mass). The athletes taking IntraXCell outperformed their placebo counterparts by an astonishing margin on the physical tests, and gained lean body mass at a much faster rate.
AEN: Why do you believe your latest study to be one of the most relevant beta-alanine studies to date, in terms of its outcomes translating to REAL world results for both gym rats and athletes?
Ben: I believe my latest study to have great merit because it uses practical testing which can then be used in practical settings. If IntraXCell can improve your ability to "go all out" for a longer period of time and can allow you to gain lean mass (muscle) faster, then it becomes an essential component for anyone looking to boost their performance both in and out of the gym.
AEN: Can you go into detail on exactly what kind of results did the subjects taking IntraXCell receive?
Ben: The subjects taking IntraXCell performed much better on the sprint test and the flexed arm hang (about 20% better). What was most impressive to me was the fact that the subjects taking IntraXCell gained muscle at a much faster rate. Within the wrestling group, all subjects lost bodyweight, as they were cutting weight to get to their weight bracket allowance. Interestingly, though, the subjects taking IntraXCell actually gained lean body mass, (one subject gained 9.6 pounds of lean body mass) while the placebo group lost lean mass. This is amazing because throughout wrestling training, most wrestlers typically lose muscle and fat. The wrestlers in this study became much leaner and increased the amount of muscle on their frame, while losing overall bodyweight in the process. This simply does not happen under normal circumstances. The football players also experienced unbelievable effects. The group of football players taking IntraXCell gained a whopping 100% greater amount of lean body mass compared to the placebo group (Some subjects gained over 7 pounds of lean mass). There were several other subjects that gained between 4 and 6 pounds of lean mass during the 8 week study. This was accomplished in just 8 weeks. Just think, what if you could double, triple, or even quadruple your results in just 8 weeks?
AEN: Very impressive indeed. What was most surprising to you about some of the outcomes of this study?
Ben: The differences in lean body mass gain were impressive and the fact that subjects taking IntraXCell could leave their placebo counterparts in the dust. But I would have to say that I did not expect two completely different types of training (wrestling and football) to produce extremely similar results. What the two types of training had in common was that they trained extremely hard. To me this means that if you are interested in getting stronger, faster, then you need to look no further than IntraXCell to help you achieve your goals regardless of the type of training you do.
AEN: Based off your findings, what types of active individuals and athletes could greatly benefit from IntraXCell?
Ben: Well to say the least, the range is very wide. Because IntraXCell has the ability to delay fatigue under conditions of high intensity exercise, it becomes a very versatile supplement. My study showed that football players who train repeated sprints and powerlifting could benefit as much as wrestlers who train longer duration activities. This means that the common denominator is your desire to train at a high level. From bodybuilders, to adventure seekers, to highly trained athletes, anyone who pushes the envelope and expects to get maximal results from their dollars spent on supplements will enjoy adding IntraXCell to their routine.