Buffering agents

Question 1

What is the background for why buffers are though to be beneficial to consume in the first place?

Answer 1

High rates of glycolysis during max intensity exercise leads to an accumulation of H+ ions
Leads to a fall in intramuscular pH from ~7.1 to <6.5 (Blood pH ~7.4 to 7.1)
Acidosis inhibits glycolysis (phosphofructokinase), reducing ATP production, resulting in fatigue.
Buffers may minimise the shift in pH

Question 2

What is beta-alanine? (structure)

Answer 2

It is a beta amino acid precursor of carnosine
Carnosine is a dipeptide made up of two amino acids beta-alanine and histidine

Question 3

Where is carnosine found in the body?

Answer 3

Found in skeletal muscle

Question 4

What is carnosine important role in the body?

Answer 4

It is an important intracellular pH buffer

Question 5

Where is carnosine found (foods)?

Answer 5

Red meat
Chicken
Fish
Seafood

Question 6

Is dietary carnosine sufficient to increase muscle carnosine levels required for a benefit to be seen?

Answer 6

NO - Would require supplementation

Question 7

How long would beta-alanine need to be supplemented for to achieve meaningful increase in carnosine levels?

Answer 7

At least 4 weeks daily

Question 8

What form is beta-alanine available in?

Answer 8

Powder or tablet/capsule form

Question 9

What is the benefit of a slow release capsule?

Answer 9

Helps to improve retention of beta-alanine in the system and therefore increases muscle carnosine concentrations further.

Question 10

What are carnosine increases after 4 weeks and after 10 weeks?

Answer 10

60% increase (after 4) and 80% (after 10)

Question 11

What was the effect on performance when taking an exercise to fatigue test?

Answer 11

Increases the amount of time they can work before fatiguing.

Question 12

What is the mechanism of action of supplementary beta-alanine?

Answer 12

Chronic supplementation increases carnosine
Higher levels of muscle carnosine enhances intracellular buffering of H+ ions produced during rapid glycolysis
The greater muscle buffering capacity can limit fatigue and improve exercise performance when exercise is limited by muscle acidosis

Question 13

What is the recommended loading dose?

Answer 13

3.2g beta-alanine per day for >8 weeks

6.4g beta-alanine per day for >4 weeks

Question 14

Maintenance dose recommendation for beta alanine?

Answer 14

1.2g beta-alanine per day

Question 15

What is the best method of consumption? Why?

Answer 15

Consume in split doses with meals.
Enhances uptake and minimises the side effects

Question 16

When would you consider using beta-alanine?

Answer 16

Short, sustained, high intensity exercise (30 sec to 10 min) e.g. rowing, swimming, track etc….
In weeks preceding a period of intense training, prior to competition block.
Sports that involve repeated high-intensity efforts e.g. resistance training, team/field sports, racquet sports

Question 17

What are the main concerns about individual variability concerning beta-alanine?

Answer 17

Response between individuals can significantly vary
Baseline muscle carnosine levels; athletes who follow plant based diet may have lower levels and therefore have more room for improvement.
Training status; highly-trained individuals may experience smaller benefits from beta-alanine. However, may still be beneficial if small margins have large impacts on results.

Question 18

Side effects of beta-alanine

Answer 18

Acute doses of instant release exceeding 800-1000mg can result in paraesthesia (tingling sensation) on the skin that last up to an hour or skin rashes.

It requires a substantial investment given its long supplementation protocol

Inclusion of beta-alanine in common pre-workout supplements may give you a buzz, but the amount is generally too small to have any effect on performance

Question 19

What is sodium bicarbonate?

Answer 19

Sodium bicarbonate (NaHCO3) is a blood (extracellular) buffer which plays an important role in maintaining pH (both extracellular and intracellular)

It is also know as baking soda, white, fine, alkaline powder commonly used in helping foods rise

Question 20

In order to guarantee an ergogenic effect, how much would you need to consume?

Answer 20

0.3 g/kg/BM

Question 21

What is the mechanistic effect of Sodium bicarbonate?

Answer 21

Extracellular buffer (reduces blood acidosis and as a consequence reduces muscle acidosis)
High intensity exercise = raised H+ ions
Bicarbonate + Hydrogen -> Carbonic acid -> water and carbon dioxide
Therefore, reduced fatigue, increased muscle metabolic function and exercise capacity

Question 22

What are its effects?

Answer 22

Increased in blood pH prior to exercise
During exercise and after, blood pH has a smaller reduction in blood pH
Performance increases

Question 23

What types of performance does it increase?

Answer 23

Improved single and repeated bouts for men and women

Question 24

When should you consume?

Answer 24

For single dose strategy; consume 60 to 180 mins before exercise.

Smaller, multi-day protocols last 3-7 days and can help to minimise effects

Question 25

What is the recommended acute dose loading protocol?

Answer 25

2-3 hrs before exercise consume 200-300 mg/kg BM sodium bicarbonate +10 ml/kg BM fluid +1.5 g/kg BM CHO Consume slowly over an hour

Question 26

What is the primary side effect associated with sodium bicarbonate?

Answer 26

GI upset, including the onset of nausea, stomach pain, diarrhoea and vomiting

Question 27

Describe what a split dose strategy would look like?

Answer 27

Several smaller doses giving same total intake taken over a time period of 60-180 mins

Question 28

Describe serial loading

Answer 28

Serial loading (multi-day) with 3-4 smaller doses per day for 2-4 consecutive days prior to an event

Question 29

When would you consider its usage?

Answer 29

High intensity events (1-7mins) where muscle acidosis causes fatigue High intensity endurance sports (>1 hr) where a surge or sprint/climb to the finish may be required Sports involving prolonged repeated high-intensity bouts e.g team sports Can be used to enhance training capacity and training adaptations when training is characterised by any of the above characteristcs

Question 30

Side effects and concerns?

Answer 30

GI distress (trial before use in competition) Potential weight gain as a result of fluid retention Contamination More evidence needed to clarify benefits of co-ingestion with other supplements (e.g. caffeine etc.) and the use of bicarbonate cream on skin. Possible consumption of sodium citrate?