In fact, one study also showed that adding β-alanine supplementation with creatine improves performance over

creatine alone [428]. While it appears that β-alanine supplementation can decrease fatigue rate, raise carnosine levels, and improve performance all of the research is not as favorable. There are other studies that show no performance benefits [425, 429] Possibly Effective Post-Exercise Carbohydrate and Protein Ingesting carbohydrate and protein following exercise enhances carbohydrate storage and protein synthesis. Theoretically, ingesting carbohydrate and protein following exercise may lead to greater training AZD6244 in vitro adaptations. In support of this theory, Esmarck and coworkers [107] found that ingesting carbohydrate and protein immediately following exercise doubled training adaptations in comparison to waiting until 2-hours to ingest

carbohydrate and protein. Additionally, Tarnopolsky and associates [430] Forskolin cost reported that post-exercise ingestion of carbohydrate with protein promoted as much strength gains as ingesting creatine with carbohydrate during training. A recent study by Kreider and colleagues [431] found that protein and carbohydrate supplementation post workout was capable of positively supporting the post exercise anabolic response. In the last few years many studies have agreed with these findings in that post workout supplementation is vital to recovery and training adaptations [13, 104, 431–433]. These findings underscore the importance of post-exercise carbohydrate and protein ingestion to support muscle anabolism and strength. Ergoloid However, it is still unclear if there are direct implications of protein/carbohydrate supplementation on other markers of performance such as time to exhaustion, maximal oxygen uptake, and/or skill development. Essential Amino Acids (EAA) Ingestion of 3-6 grams of EAA following resistance exercise has been shown to increase protein synthesis [92, 93, 98–102, 105,

434]. Theoretically, ingestion of EAA after exercise should enhance gains in strength and muscle mass during training. While there is sound theoretical rationale, it is currently unclear whether following this strategy would lead to greater training adaptations and/or whether EAA supplementation would be better than simply ingesting carbohydrate and a quality protein following exercise. Branched Chain Amino Acids (BCAA) Ingestion of BCAA (e.g., 6-10 grams per hour) with sports drinks during prolonged exercise would theoretically improve psychological perception of fatigue (i.e., central fatigue). Although there is strong rationale, the effects of BCAA supplementation on exercise performance is mixed with some studies suggesting an improvement and others showing no effect [33]. More research is needed before conclusions can be drawn.