Anserine for Athletes: Boost Power & Torque?
Quick Summary: A recent study found that taking a specific dose of anserine and carnosine before exercise may significantly boost cycling power and muscle strength. This could mean better performance for athletes!
What The Research Found
Researchers discovered that taking a dose of anserine and carnosine before exercise can lead to:
- Increased Power: Up to a 3% increase in peak power during cycling.
- Stronger Muscles: Up to a 4.5% increase in muscle torque (force) during a strength test.
These effects were seen about an hour after taking the supplement.
Study Details
- Who was studied: 11 healthy men.
- How long: The study looked at the effects of a single dose.
- What they took: Participants took different doses of anserine and carnosine mixed together. The most effective dose was 30 mg per kilogram of body weight (about 2,100 mg for a 154-pound person).
What This Means For You
If you're an athlete, especially in cycling or other high-intensity sports, this research suggests that taking anserine and carnosine before your workout might help you:
- Cycle faster
- Lift heavier weights
- Perform better
Important: Talk to your doctor or a sports nutritionist before trying any new supplements.
Study Limitations
It's important to keep these things in mind:
- Small Study: Only 11 men were in the study, so the results might not apply to everyone.
- Only Men: The study only included men, so we don't know if the same effects would be seen in women.
- More Research Needed: We need more studies to confirm these findings and understand how anserine and carnosine work in the body.
- Short-Term: The study only looked at the effects of a single dose, not long-term use.
Technical Analysis Details
Key Findings
Acute supplementation with 30 mg/kg of combined carnosine and anserine improved peak power (3%) and peak torque (4.5%) during repeated sprint cycling (RSA) and maximal voluntary contraction (MVC) tests. These effects were observed 60–120 minutes post-ingestion, with no significant differences at lower doses (10 or 20 mg/kg). The mechanism may involve enhanced neuromuscular function or lactate buffering, though further research is needed to confirm this.
Study Design
The study was a randomized, double-blind, placebo-controlled crossover trial (labeled observational in the source). It included three substudies (A, B, C) to assess dose-response, timing, and mechanisms. Substudy A (key results) involved 11 healthy men (age and demographics unspecified) who underwent RSA cycling and MVC tests. Each participant received all doses (placebo, 10, 20, 30 mg/kg) in random order, with outcomes measured at 30, 60, and 120 minutes post-ingestion.
Dosage & Administration
Participants ingested 10, 20, or 30 mg/kg body weight of a carnosine-anserine blend dissolved in water. The supplement was administered 60–120 minutes before exercise to optimize timing. The 30 mg/kg dose showed the most significant effects, equating to ~2,100 mg for a 70 kg individual.
Results & Efficacy
- 30 mg/kg dose:
- 3% increase in peak power during RSA cycling (p = 0.0005; 95% CI: 0.07–0.27; ES = 0.91).
- 4.5% increase in peak torque during MVC (p = 0.0006; 95% CI: 0.12–0.50; ES = 0.87).
- Reduced lactate accumulation in MVC tests, suggesting improved metabolic efficiency.
- Lower doses (10–20 mg/kg): No statistically significant improvements in power or torque.
- Timing: Ergogenic effects peaked at 60–120 minutes post-ingestion, with diminished effects at 30 minutes.
Limitations
- Small sample size: Only 11 participants, limiting generalizability to broader populations.
- Observational design: While the study used controlled protocols, it lacked mechanistic depth (e.g., direct measures of muscle buffering or neurotransmitter activity).
- Gender bias: All participants were male; effects in females are unknown.
- Narrow exercise scope: Findings apply specifically to high-intensity cycling and MVC, not other activities.
- Short-term focus: Long-term safety and efficacy of repeated supplementation were not assessed.
Clinical Relevance
For athletes engaging in high-intensity cycling or resistance training, acute supplementation with 30 mg/kg of carnosine + anserine 1–2 hours pre-exercise may enhance power and strength output. However, individual responses may vary, and further research is needed to validate these results in larger, diverse cohorts. Practitioners should consider the lack of mechanistic clarity and potential gender-specific effects before recommending this protocol.
Original Study Reference
The ergogenic effect of acute carnosine and anserine supplementation: dosing, timing, and underlying mechanism.
Source: PubMed
Published: 2022
📄 Read Full Study (PMID: 35599917)