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Beta-alanine is a nonessential amino acid that is commonly used to improve exercise performance. It could influence the buffering of hydrogen ions produced during intense exercise and delay fatigue, providing a substrate for increased synthesis of intramuscular carnosine. This systematic review evaluates the effects of beta-alanine supplementation on maximal intensity exercise in trained, young, male individuals. Six databases were searched on August 10, 2023, to identify randomized, double-blinded, placebo-controlled trials investigating the effect of chronic beta-alanine supplementation in trained male individuals with an age range of 18–40 years. Studies evaluating exercise performance through maximal or supramaximal intensity efforts falling within the 0.5–10 min duration were included. A total of 18 individual studies were analyzed, employing 18 exercise test protocols and 15 outcome measures in 331 participants. A significant (p =.01) result was observed with an overall effect size of 0.39 (95% confidence interval [CI] [0.09, 0.69]), in favor of beta-alanine supplementation versus placebo. Results indicate significant effects at 4 weeks of supplementation, effect size 0.34 (95% CI [0.02, 0.67], p =.04); 4–10 min of maximal effort, effect size 0.55 (95% CI [0.07, 1.04], p =.03); and a high beta-alanine dosage of 5.6–6.4 g per day, effect size 0.35 (95% CI [0.09, 0.62], p =.009). The results provide insights into which exercise modality will benefit the most, and which dosage protocols and durations stand to provide the greatest ergogenic effects. This may be used to inform further research, and professional or recreational training design, and optimization of supplementation strategies. [ABSTRACT FROM AUTHOR]

Given the increasing popularity of CrossFit® as a high-intensity functional training program and the potential benefits of citrulline malate (CM) in enhancing exercise performance through its role as a precursor to L-arginine and nitric oxide production, this study aimed to investigate the acute effects of CM supplementation on CrossFit® performance and cardiovascular function. Using a randomized, double-blind, placebo-controlled, cross-over design, 21 recreationally active participants (mean age 22.2 ± 2.6 years, mean body weight 75.9 ± 10.4 kg) with CrossFit® experience completed the "Cindy" workout under CM and placebo conditions. Participants consumed 4.4 g of CM or a placebo 60 min before the workout, and the performance was measured by the number of rounds completed. Secondary outcomes included heart rate response, time spent in different heart rate intensity zones, and post-exercise recovery time. The results indicated no significant difference in the number of rounds completed between the CM and placebo conditions (13.5 ± 5.2 vs. 13.8 ± 6.7 rounds, respectively; p = 0.587). However, the time spent in zone 4 (80–90% of HR max) was significantly increased in the CM condition (527 ± 395 s vs. 453 ± 334 s; p = 0.017), suggesting a potential benefit for aerobic capacity and anaerobic threshold. No significant differences in post-exercise recovery time were observed (6.6 ± 4.7 h vs. 6.9 ± 4.7 h; p = 0.475). This study highlights the need for further research with larger sample sizes, both genders, and different CM dosages to clarify these findings and better understand CM's role in enhancing athletic performance. [ABSTRACT FROM AUTHOR]

Blackcurrants are nutrient-rich fruits with a significant amount of bioactive compounds including vitamin C and polyphenols, especially anthocyanins. The high phytochemical content of blackcurrants promotes this fruit to become a valuable functional food ingredient with varying health-promoting activities targeting different consumers including athletes. Athletes experience oxidative stress during intense exercise, which can result in inflammation and reduced exercise performance. Antioxidants such as vitamin C and polyphenols can restore the regular oxidative status of the body. Blackcurrant supplementation has shown potential ergogenic activity to improve athlete performance during high-intensity training. Clinical trials have evaluated the effectiveness of blackcurrant supplementation on exercise performance, fat oxidation, blood lactate levels, muscle fatigue, and cardiac output. Due to the rich nutritional value of blackcurrants, they can be a potential candidate for the development of functional foods targeted at the improved performance of athletes. Blackcurrants can be used as ingredients to develop functional beverages and snacks for athletes as well as gluten-free products for celiac athletes.Blackcurrant is rich in bioactive compounds that can help improve athletic performance. It can be considered a potential bioactive ingredient to develop functional foods for athletes. [ABSTRACT FROM AUTHOR]