ß-alanine improves punch force and frequency in amateur boxers during a simulated contest.
Abstract
The aim of this study was to test the hypothesis that ß-alanine supplementation improves punch power and frequency in amateur boxers during a simulated contest. Sixteen amateur boxers (each approximately 6 yr experience) were assigned to ß-alanine (n = 8; 1.5 g 4 times/d for 4 wk) or placebo supplementation (n = 8) after initially being assessed for baseline punch performance. Before and after the supplementation period, all boxers completed a simulated contest consisting of 3 × 3-min rounds (interspersed with 60-s rests) on a punching bag (with a force transducer attached). Each round involved performing 2 min 50 s standardized punching (standardized jab, cross combination) based on notation analysis, whereas the last 10 s involved maximal-output punching (standardized jab, cross combination), during which time punch force and frequency were recorded. Postcontest blood lactate was significantly increased in the ß-alanine group (presupplementation 9.5 ± 0.9 mmol/L, postsupplementation 12.6 ± 0.5 mmol/L, p < .05), whereas the placebo group showed no change (presupplementation 8 ± 2.8 mmol/L, postsupplementation 7.0 ± 2.7 mmol/L; p > .05). During the 10-s maximal-output punching, changes in mean punch force (ß-alanine 20 ± 1.01 kg, placebo 1 ± 1 kg) and punch frequency (ß-alanine 5 ± 4, placebo -2 ± 3) were greater (p < .05) in the ß-alanine-supplemented group. The authors conclude that ß-alanine supplementation improves punching performance in amateur boxers and suggest that this supplementation protocol may also prove ergogenic for other combat-related sports.
What is the reason for the study?
In a paper titled “Physiological factors in middleweight boxing performance”, the researchers concluded that a boxers performance is closely related to their anaerobic threshold. Meaning, the higher their threshold the better their performance. The idea here is that during high levels of glycolytic flux, skeletal muscle pH drops and this impairs the fighters capacity to continually produce high force punches. So, -> increased muscle acidosis = increased muscle fatigue = decreased boxing performance.
The researchers of this paper indirectly tested this hypothesis by giving β-Alanine to fighters and seeing if there is any changes in boxing performance.
Who are the participants?
Sixteen competing amateur boxers (age: 25 ± 4 years)
What was the study design?
Randomized, placebo-controlled, single-blinded
What was done?
Participants were assigned to either the β-Alanine (BA) group or the placebo group. The BA groups took 1.5g β-alanine 4 times per day spaced 2 hrs apart. The placebo group was given maltodextrin.
In the beginning of the study all participants completed a simulated boxing contest to establish a baseline performance. They were then given their respective supplement (either placebo or BA) and were told to take it for the following 28 days. The participants then reported back to the lab to repeat the same simulated boxing contest. Heart rate and blood lactate levels were measured at the end of the boxing contest.
What was found?
Blood lactate levels were greater in the BA group. However, there was no difference in blood lactate levels in the placebo group.
“Placebo supplementation had no significant effects on mean punch force
(P=0.537) whereas β-alanine supplementation significantly increased punch force (P=0.002)
compared with pre-supplementation (Figure 2A). Similarly, there was a significant time x
group interaction (P<0.0005) for total number of punches. Placebo supplementation had no
significant effects on the total number of punches (P=0.094) whereas β-alanine
supplementation significantly increased (P=0.003) the total number of punches compared
with pre-supplementation (Figure 2B). The accumulative punch force was also calculated
(Figure 2C) and there was a significant time x group interaction (P<0.0005). Post hoc
analysis confirmed that placebo supplementation had no significant effects (P=0.508) on the
accumulative punch force whereas β-alanine supplementation significantly increased
(P=0.002) the accumulative punch force compared with pre-supplementation.”
What does that mean?
The results from the lactate levels suggest the BA group had better buffering capacity. This plus the data on punch force and frequency supports the hypothesis that BA improves performance via elevating muscle carnosine in muscle fibres therefore enhancing muscle buffering capacity and reducing acidosis.
Limitations of the study?
No actual measurement of muscle carnosine concentration was taken.
Takeaway?
BA supplementation significantly improves punch power and frequency in boxers. The improvement of approximately 20 kg of punch force and an additional 5 punches in a 10 second period, could be a significant advantage to fighters, especially during a match
