Beta-alanine supplementation and improvement of performance in swimming and water polo: a systematic review

Beta-alanine is a non-essential amino acid that is naturally produced by the human body and used by many athletes and practitioners of physical activity to reduce muscle fatigue and to increase performance in high performance exercises. As a precursor of intramuscular carnosine, it has been shown to reduce the hydrogen ions that cause muscle fatigue during exercise in sports such as swimming and water polo. Objective: To evaluate various beta-alanine supplementation protocols in swimmers and water polo players and their effects on performance. Materials and methods: This study is a systematic review of various beta-alanine supplementation protocols used in exercises involving water polo and high-performance swimming, from searches on the Pubmed, SCIELO and RBNE platforms. Articles in English and Portuguese were included, which were evaluated on the basis of methods and parameters specific to swimming and water polo. Results: The review found that beta-alanine supplementation protocols varied according to the studies and their objectives. However, beta-alanine supplementation was shown to be effective in improving times, reducing blood lactate and increasing strength. Conclusion: Supplementation with beta-alanine generates a possible beneficial effect on swimmers and water polo players by fostering improvements in time, reduction of blood lactate and strength, all of which can positively influence the results of competitions and championships. The best protocols are those that administered a dose greater than or equal to 4.8g per day for, at least, four weeks.