SINCE we all know that boxing is a sport characterised by 12 three-minute rounds of high-intensity, intermittent exercise, it is therefore essential that boxers aim at achieving well-developed aerobic and anaerobic systems in order to maintain the output of powerful and technically adept punches frequently throughout the duration of a fight. As a fight progresses these high-intensity bouts will however result in boxers experiencing fatigue as a result of increased muscle acidosis. Therefore any strategy to prolong the onset of fatigue will be of benefit to a fighter as it may provide a competitive edge over their opponent.
Beta-alanine supplementation may in fact fuel such a strategy as it has been found to increase carnosine stores within the muscle, which then acts as an intracellular buffer to metabolic acidosis. This means that the onset of muscle fatigue may be prolonged, subsequently increasing high-intensity boxing performance, i.e. improved punching force and frequency.
Here are my four four key take-home messages surrounding the appropriate use of beta-alanine as an ergogenic aid.
1. Beta-alanine supplementation has been found to improve punching performance
BETA-ALANINE supplementation increases muscle carnosine stores that subsequently buffer the metabolic acidosis associated with high-intensity exercise. This in turn potentially prolongs the onset of muscle fatigue, thereby improving repeated high-intensity punching force and frequency.
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
2. Beta-alanine supplementation must begin at least four weeks prior to fight night
In order to increase muscle carnosine stores in preparation for a fight, beta-alanine supplementation must begin at least four weeks prior to fight night with 4-6g being ingested per day.
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
3. Beta-alanine supplementation may provide small side-effects
IN certain individuals beta-alanine supplementation may cause a tingling of the skin. Therefore trialling the supplement during training periods should be advised to determine whether the individual experiences such symptoms before using beta-alanine in key fights.
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
4. Evenly spread doses of beta-alanine and slow-release formulas may reduce symptoms of side-effects
TO minimise the associated side-effects of beta-alanine individuals should consume slow-release formulas in doses spread evenly throughout the day and consumed immediately following a meal containing protein (i.e. 1.5g being taken four times per day = 6g/day).
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
