Beta-alanine Supplementation and CrossFit Performance

Beta-alanine is a nutritional supplement often consumed by people involved in high-intensity sports that involve substantial lactic acidosis. If consumed on a regular basis, it improves muscle buffering capacity and exercise performance during high-intensity moderate-duration events. CrossFit involves competitions that are high in intensity and moderate duration and many elite CrossFit athletes have reported taking beta-alanine as a supplement. It has never however been evaluated in a research study for its affect on CrossFit performance. The purpose of the study is therefore to assess the effects of beta-alanine supplementation on CrossFit performance. A maximum of 30 CrossFit participants will participate in this randomized double-blind parallel groups study. Participants will be randomized to receive 6.4 g/d beta-alanine or maltodextrin placebo for 3 weeks. At baseline and after the intervention, participants will complete a "Fran" test, which involves performing sets of repeated dumbbell thrusters alternating with chin-ups. The performance measure is the time to complete the test. During the test, respiratory exchange ratio will be assessed to indirectly assess acidosis.

Inclusion criteria

• Minimum of one year of CrossFit experience and doing CrossFit training at least twice a week

Exclusion criteria

• Having consumed beta-alanine in the past six months
• Having changed the dose of any other nutritional supplement within the past month
• Having suffered a major physical injury in the past six months