Supplements

Like many sports nutrition products, beta-alanine isn’t likely to do much for active adults after a single dose. Those interested in exploring the potential of this popular ingredient might be interested in the findings of a review of studies published in The Journal of Sports Medicine and Physical Fitness.
 
Researchers analyzed 23 beta-alanine studies that appeared between 2005 and 2015, most using physically active subjects. They average daily dosage was 4.8 grams and the average intervention period was 5.2 weeks. Although there were no statistically significant changes in power or work capacity, beta-alanine supplementation seemed to improve a subject’s perception of exertion along with biochemical parameters that influence muscle fatigue.
 
Nutrition

If you train like an athlete with professional aspirations, it might be helpful to see how the pros in your sport eat. Consider the servings of carbohydrates and protein consumed by English Premier League players during a week with 2 matches and 5 training sessions. Findings were published in the International Journal of Sport Nutrition and Exercise Metabolism.
 
Average pre-match carbohydrate consumption was 1.5 grams of carbohydrates per kg of body weight. Players consumed around 1 gram of carbs per kg of body weight after competition. On training days, protein intake ranged from 0.3 grams per kg of body weight at breakfast to 0.6 grams per kg at lunch and 0.8 grams per kg at dinner.
 
Training

High Intensity Interval Training (HIIT) has been shown to be as effective as longer duration steady state cardio for promoting fitness. A new study published in the journal Medicina dello Sport looks at what can be accomplished with a relatively short 2-week period of HIIT where recreationally active women trained 5 times each week to exhaustion.
 
Subjects had a variety of values measured before and after the training program. They also took Wingate anaerobic tests twice during each workout. Peak power, time to exhaustion and peak carbohydrate oxidation increased, while rates of maximal fat oxidation remained the same.