增補β－丙胺酸對運動表現影響之探討

The effects of β-alanine supplementation on the aerobic and anaerobic performance

運動中氫離子的累積造成肌肉中pH值下降，進而產生酸中毒，為降低運動表現重要因素之一。過去研究證明，增加肌肉中肌肽含量可增強肌肉緩衝能力。因此近年來透過攝取β-丙胺酸，來增加肌肉肌肽含量，已被視為可能改善運動表現的營養增補方式。本文透過資料庫搜索相關文獻，針對增補β-丙胺酸對各種類型運動表現的影響，並對增補策略進行探討。結果顯示，攝取β-丙胺酸無法對肌力表現及有氧能力有正面效果，但在無氧運動表現方面，需在處於疲勞狀態的高強度運動下，讓肌肉處於酸中毒狀態，才可能有顯著促進的效果。另外，在增補策略方面，每日攝取3-6g的劑量，並進行4週以上的增補期程，能有效增加肌肉緩衝能力，進而增強無氧運動表現。

Intense exercise induced accumulation of H+ results in the reduction of pH in muscles and probably induces the acidosis, which would be a factor to impair exercise performance. Previous studies have shown that the increasing carnosine concentrations in muscle could improve the muscular buffering capacity. Recently, one strategy of nutrition supplementations to improve exercise performance is to increase the carnosine concentrations in muscle by ingesting the β-alanine. The purpose of this study was to investigate the supplementary strategies and effects of β-alanine on the exercise performance through reviewing previous studies. The results indicated that although there might be no obvious benefits on the muscular strength and endurance performance, the anaerobic performance could be improved by the short-term β-alanine supplementation when the high-intensity exercise induced fatigue and acidosis in muscle. In addition, the supplementary strategy, 3-6 g. day-1 and at least 4 weeks, is recommended for increasing the buffering capacity in muscle and ameliorating the anaerobic performance.