Alanine
Alanine is a nonessential amino acid, which means that it is manufactured in the body and does not have to be obtained from the diet. It is abundant in human muscle tissue, and is manufactured from other amino acids (such as the branched chain amino acids leucine, isoleucine and valine) in the liver. Alanine is vital for the production of protein, the proper function of the central nervous system and the formation of neurotransmitters. It also helps to maintain blood sugar level since glucose can readily be made from alanine in the liver or muscles when blood sugar falls. In fact, during exercise, the muscles release alanine into the bloodstream in direct proportion to the intensity of the exertion. Alanine strengthens the immune system by producing antibodies, and also helps to eliminate excess toxins from the liver. This amino acid is also known to be involved in the metabolism of pyridoxine (please look up B-vitamins) and tryptophan. Good sources are beans, nuts, seeds, soy, whey, brewer's yeast, brown rice, bran, corn, legumes, whole grains, fish, meat and eggs. (For more detailed information, please visit ISM’s searchable database: Nutraceutical Search.)
PURPOSE: Recent research has shown that chronic dietary beta-alanine (betaALA) supplementation increases muscle carnosine content, which is associated with better performance in short (1-2 min) maximal exercise……… CONCLUSION: Oral betaALA supplementation can significantly enhance sprint performance at the end of an exhaustive endurance exercise bout.
o Van Thienen, R et al. (2009). Beta-alanine improves sprint performance in endurance cycling. Med Sci Sports Exerc, 41(4), 898-903.
The purpose of this study was to examine the effect of 30 days of beta-alanine supplementation in collegiate football players on anaerobic performance measures……. In conclusion, despite a trend toward lower fatigue rates during 60 seconds of maximal exercise, 3 weeks of beta-alanine supplementation did not result in significant improvements in fatigue rates during high-intensity anaerobic exercise. However, higher training volumes and lower subjective feelings of fatigue in BA indicated that as duration of supplementation continued, the efficacy of beta-alanine supplementation in highly trained athletes became apparent.
o Hoffman, JR et al. (2008). Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutr Res, 28(11), 31-5.
BACKGROUND: Ageing is associated with a significant reduction in skeletal muscle carnosine which has been linked with a reduction in the buffering capacity of muscle and in theory, may increase the rate of fatigue during exercise. Supplementing beta-alanine has been shown to significantly increase skeletal muscle carnosine. The purpose of this study, therefore, was to examine the effects of ninety days of beta-alanine supplementation on the physical working capacity at the fatigue threshold (PWCFT) in elderly men and women………….. CONCLUSION: We suggest that BA supplementation, by improving intracellular pH control, improves muscle endurance in the elderly. This, we believe, could have importance in the prevention of falls, and the maintenance of health and independent living in elderly men and women.
o Stout, JR et al. (2008). The Effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55-92 years): a double-blind randomized study. J Int Soc Sports Nutr, 7(5), 21.
The influence of alanine on plasma amino acid concentrations and fuel substrates as well as cycling performance was examined. Four solutions [6% alanine (ALA); 6% sucrose (CHO); 6% alanine and 6% sucrose (ALA-CHO); an artificially sweetened placebo (PLC)] were tested using a double-blind, randomised, cross-over design………….Alanine ingestion increased concentrations of most gluconeogenic amino acids. Overall, alanine supplementation tended to produce favourable metabolic effects, but did not influence performance.
o Klein, J, Nyhan, WL, & Kern, M. (2009). The Effects of alanine ingestion on metabolic responses to exercise in cyclists. Amino Acids, 37(4), 673-80.
The effect of 30 days of beta-alanine supplementation (4.8 g per day) on resistance exercise performance and endocrine changes was examined in eight experienced resistance-trained men…………Results indicate that four weeks of beta-alanine supplementation can significantly improve muscular endurance during resistance training in experienced resistance-trained athletes. However, these performance gains did not affect the acute endocrine response to the exercise stimulus.
o Hoffman, J et al. (2008). Beta-alanine and the hormonal response to exercise. Int J Sports Med, 29(12), 952-8.
OBJECTIVE: To investigate the effect of l-alanine-l-glutamine (Gln) on postoperative complication rate and duration of hospitalization in patients operated for colorectal cancer……………CONCLUSION: Supplementation of parenteral Gln decreased the postoperative complications and hospital stay and in the patients undergoing the colorectal surgery for cancer.
o Oguz, M et al. (2007). L-alanin-l-glutamine supplementation improves the outcome after colorectal surgery for cancer. Colorectal Dis, 9(6), 515-20.