Carnosine is many things. A real all-rounder and all-rounder. Carnosine is also something else, namely little known. Almost a stranger among molecules. Time to change that! While it stands out among nutritional supplements due to its health-promoting effects, carnosine also shines as a performance-enhancing substance in the sports scene. That and a lot more. We are equally impressed as a longevity product with its diverse effects. Due to its antioxidant, protective, chelating and antiglycating activity, carnosine can be used as a supplement to prevent and treat diseases. In a nutshell: It is hardly surprising that carnosine has secured a prominent position in the nutritional supplement scene due to its numerous, broad-spectrum effects.
Objective – Carnosine, our action hero
In this short article we would like to focus on the performance-enhancing effect and improvement of cognitive function of food supplements. The carnosine molecule is the simplest form of a dipeptide – the combination of two amino acids – consisting of alanine and histidine. These proteins are part of our normal diet and come mainly from animal products. Carnosine is broken down into these two amino acids in the body and then reassembled from both. Since there is enough histidine in our muscle cells, the less common β-alanine is considered the limiting molecule in carnosine production. There are therefore two scientifically proven ways to increase the carnosine level in our body: on the one hand, supplementing with β-alanine and on the other hand, taking carnosine directly.
Hoffmann and colleagues focused on the former in their study and set up an exciting research project that resembles a Hollywood action film. We now want to take a closer look at this molecular blockbuster.
Methodology
There was no casting of actors. There was a much better substitute, because nobody had to act an action hero. Eighteen male soldiers from an elite combat unit of the Israel Defense Force (IDF) volunteered to take part in this study. The participants were randomly assigned, or randomized as the expert puts it, to one of two groups: The first group in the double-blind study consumed 6 g of β-alanine per day, while the second group consumed the same amount of placebo (rice flour). Double-blind means that neither the participants nor the treating physicians know who is receiving which substance. During the 30-day study period, all participants took part in the same military training tasks, which included the development of combat skills, physical work under pressure, navigation training, self-defense or close combat, and conditioning.
tries
Military-relevant tasks included a 2,5 km run and a 1-minute sprint to simulate a rapid approach to the battlefield. A 50-meter casualty carry of a 60 kg dummy simulated the rescue of a wounded soldier in combat. In addition, participants repeatedly completed 30-meter sprints and target shooting in full gear to prepare for a combat situation in urban areas where repeated dashes between cover points are often necessary. Immediately after the physical exercises, participants performed a serial subtraction test to assess the cognitive function under mental stress. The task consisted of a two-minute written test in which the participants had to repeatedly subtract the number 7 from a randomly generated four-digit number. As if that wasn't enough, the cognitive test took place under stress conditions directly at the shooting range during continuous fire. Magnetic resonance spectroscopy was also carried out. This is an imaging procedure with which biochemical observations can be made with spatial resolution in a volume element.
Results
There was a significant increase in the carnosine content in the muscles of the study group compared to the placebo group. These changes in the carnosine content in the calf muscles correlated with a change in the fatigue rate. That is, Soldiers with higher carnosine levels were able to last longer during running training. The participants' scores and times during physical and cognitive tests were recorded and compared. After supplementation, no differences were found between the study groups in the 2,5 km run, 1-minute sprint, repeated sprint or accuracy. However, participants with higher carnosine levels showed a Improving their time for the 50 m accident carry and increased their performance in the cognitive test compared to the control group.
Discussion and conclusion
In summary, 30 days of β-alanine supplementation can increase muscle carnosine levels. This increased carnosine level could improve aspects of military-specific performance. In addition, the high carnosine levels in the soldiers' calf muscles reduced the rate of fatigue during prolonged sprint activity. In addition, the cognitive performance of the study participants in the experimental group was significantly higher. However, no change in carnosine levels in the brain was found, so the exact mechanism underlying the cognitive effect remains unclear.
The study showed that dietary supplementation and increasing carnosine levels are a popular method for promoting aspects of physical performance. These findings are continually being confirmed and expanded upon by current studies.
Sources
References
Hoffman, JR, Landau, G., Stout, JR, Hoffman, MW, Shavit, N., Rosen, P., Moran, DS, Fukuda, DH, Shelef, I., Carmom, E., & Ostfeld, I. (2015). β-Alanine ingestion increases muscle carnosine content and combat specific performance in soldiers.Amino acids,47(3), 627-636. https://doi.org/10.1007/s00726-014-1896-7
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