Carnosine supplementation boosts calf raise endurance in younger adults, 2-min step test in older males.
Background
Carnosine (β-alanine-L-histidine) is an endogenous dipeptide highly concentrated in skeletal muscle and brain, where it contributes to intracellular buffering and supports anaerobic glycolysis. Despite its widespread use as a performance-enhancing supplement, particularly its precursor β-alanine, the direct efficacy of carnosine itself in improving physical performance has lacked rigorous clinical evaluation. This study aimed to address this gap by conducting a placebo-controlled trial to assess carnosine's impact on various measures of physical endurance.
Study Design
A placebo-controlled randomized clinical trial enrolled 299 participants who received either placebo or carnosine 2g per day via capsules. Physical performance assessments, including hand grip strength, bilateral calf raise, 2-min step test, and gait speed, were conducted at baseline, after approximately 6 weeks (Visit-3), and after 12 weeks (Visit-4) of supplementation. Blood and urine samples were collected at each visit. For Visit-3 and Visit-4, absolute and percent changes from baseline were calculated for each physical function measurement to determine efficacy.
Results
At Visit-3 (6 weeks), a statistically significant (p=0.018) increase in the calf raise measure (number of bi-lateral flexions to exhaustion) was observed in the carnosine group among participants younger than 40 years of age. By Visit-4 (12 weeks), the carnosine supplementation group showed a statistically significant (p=0.010) increase in the number of steps during the 2-min step test for males greater than 40 years of age.
A trend toward significance (p=0.06) for improved 2-min step test performance was also noted for all males taking carnosine, regardless of age. However, no other physical performance measures, including hand grip strength or gait speed, demonstrated significant (p<0.05) differences between the carnosine and placebo groups across the study duration. The benefits appeared to be specific to certain age and gender demographics.
Key Findings
- Carnosine increased calf raise endurance in participants <40 years by Visit-3 (p=0.018).
- Carnosine improved 2-min step test performance in males >40 years by Visit-4 (p=0.010).
- A trend toward improved 2-min step test was observed for all males taking carnosine (p=0.06).
- No significant effects were found for hand grip strength or gait speed.
- Benefits of carnosine supplementation appeared to be limited to males.
Why It Matters
This study provides evidence that carnosine supplementation may offer targeted benefits for muscular and cardiorespiratory endurance, particularly for specific age and gender demographics. For biohackers and athletes, this suggests that carnosine could be a valuable addition to protocols aimed at improving calf raise performance in younger individuals or cardiorespiratory endurance in older males. The findings highlight the importance of considering individual characteristics when recommending or utilizing performance-enhancing supplements. While not a universal enhancer, carnosine's specific effects warrant consideration for tailored fitness regimens, moving beyond general recommendations to more personalized approaches.
carnosine
endurance
physical-performance
clinical-trial
muscle
supplementation