Beta-Alanine Supplements Increase Muscle Endurance During Plyometrics

Beta-alanine increased average jump height during repeated plyometric squat jumps— according to a study from the Free University of Brussels in Belgium. Alanine is an amino acid that helps supply energy during exercise. It is converted to blood sugar in the liver by a process called the glucose-alanine cycle. While it is not used to synthesize muscle tissue or enzymes, it influences exercise capacity— particularly endurance performance. Alanine prevents fatigue by increasing tissue carnosine levels. Carnosine is an important antioxidant that protects cells from destruction and buffers acids that cause fatigue. Other studies have found that alanine boosts weight-training endurance. The effective dose for alanine is about four to six grams per day. This supplement might have a small effect on increasing training stamina in the weight room. (Amino Acids, 47:1479-1483, 2015)

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