Muscular Endurance

Scientific Information on Muscular Endurance

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The Human Effect Matrix looks at human studies (excluding animal/petri-dish studies) to tell you what what supplements affect Muscular Endurance

Level of Evidence	Supplement	Change	Magnitude of Effect Size	Scientific Consensus	Comments
A	Beta-Alanine		Minor	100% See all 8 studies	The data from the lone meta-analysis suggesting a 2.5% increase in muscular endurance during exercises between 60-240s (usually measured by time to exhaustion) seems to... show be a good summation. The benefit is present, but is pretty small in magnitude.
B	Creatine		Minor	66% See all 3 studies	Somewhat effective.
B	Spirulina		Minor	66% See all 3 studies	Studies currently assessing the effects of spirulina on muscular endurance are too heterogenous to properly assess potency thereof. However, a positive effect does appear to exist

References

1. Baguet A, et al. Important role of muscle carnosine in rowing performance. J Appl Physiol. (2010)
2. Kern BD, Robinson TL. Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players. J Strength Cond Res. (2011)
3. Walter AA, et al. Six weeks of high-intensity interval training with and without beta-alanine supplementation for improving cardiovascular fitness in women. J Strength Cond Res. (2010)
4. Sweeney KM, et al. The effect of beta-alanine supplementation on power performance during repeated sprint activity. J Strength Cond Res. (2010)
5. Sale C, et al. Effect of β-alanine plus sodium bicarbonate on high-intensity cycling capacity. Med Sci Sports Exerc. (2011)
6. Hoffman JR, et al. Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutr Res. (2008)
7. Hoffman J, et al. Beta-alanine and the hormonal response to exercise. Int J Sports Med. (2008)
8. Stout JR, et al. Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Amino Acids. (2007)
9. Derave W, et al. beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters. J Appl Physiol. (2007)
10. Stout JR, et al. The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55-92 Years): a double-blind randomized study. J Int Soc Sports Nutr. (2008)
11. Zoeller RF, et al. Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustion. Amino Acids. (2007)
12. Hobson RM, et al. Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids. (2012)
13. Smith AE, et al. Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. J Int Soc Sports Nutr. (2009)
14. Stout JR, et al. Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. J Strength Cond Res. (2006)
15. Jordan T, et al. Effect of beta-alanine supplementation on the onset of blood lactate accumulation (OBLA) during treadmill running: Pre/post 2 treatment experimental design. J Int Soc Sports Nutr. (2010)

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