BETA-ALANINE
What is Beta-Alanine?
It is an amino acid naturally produced in the liver in humans. It can be obtained in smaller amounts through diet such as in animal meat. Beta-Alanine may also be supplemented in higher doses in effort to increase Carnosine. Carnosine (made up of Beta-Alanine and Histidine) works to regulate the pH in muscles during physical activity. This is important because its buffering capacity may reduce fatigue as well as increase calcium sensitivity allowing you to perform more work.
Is it Helpful?
During intense exercise, your muscles may become more acidic playing a role in fatigue. Ingesting Beta-Alanine works to produce more Carnosine which in turn can reduce this occurrence.
While contemporarily thought of in high-intensity settings to improve aspects like sprint and power performance, it is an effective supplemental nutrition strategy to lower blood lactate accumulation in distance running to improve performance.
It may be a consideration across all events or sports as research indicates a positive effect on performance for recreational to elite athletes. Middle aged to elderly aged athletes may see the most gain in performance.
Sources of Beta-Alanine?
Beta-Alanine can be obtained in a food first manner through animal protein sources. Options like beef, turkey, chicken or fish are rich in Beta-Alanine with about a 4oz serving containing roughly 0.5g of Beta-Alanine. However, large amounts of animal protein would have to be consumed to intake a sizable portion of Beta-Alanine.
Some research indicates that there is no association between dietary intake of Beta-Alanine and muscle Carnosine levels as a typical diet does not consume a large enough dose of Beta-Alanine to impact muscle Carnosine levels. Those following a vegetarian diet would further exacerbate this as Beta-Alanine is primarily ingested from animal tissue.
Therefore, supplementation, in addition to a food first approach, may lead to quantities required to saturate your tissues leading to an optimal performance gain. Consistency is key in getting your total intake in each day as total saturation over time is what counts most.
Risks and Considerations?
Beta-Alanine is not only found within skeletal muscle but also in both the skin and nervous system. Ingesting Beta-Alanine is known to cause a sensory alteration termed paresthesia. This is a tingling or itching sensation that lasts up to an hour. Generally, this feeling is brief and is harmless however, some may have a dislike for the sensation. This can be avoided through smaller total dosages, splitting up dose in smaller quantities through the day, or slow release options.
Intake through meat may be contrary to one's preferred dietary preferences. Supplementation may be an added expense to consider.
Dose?
Some research suggests up to 3-6g of Beta-Alanine ingestion a day for up to 4 weeks to boost Carnosine stores and increase performance. Smaller dosages will reduce paresthesia. Recreational and elite athletes alike see positive performance effects.
Eating with meals, choosing a slow-release formula, and partaking in high-volume or high-intensity training led to enhanced muscle Carnosine levels.
It is important to remember to gain the most ergogenic aid from Beta-Alanine. You want to take some time, 4 weeks or more, to saturate your tissues. Therefore, planning to give yourself some time before optimal results are achieved as one dose before training or competing is not the ideal plan of action. A single, acute dose will not lead to performance gain.
Once at saturation point after 4-6 weeks, dropping down to as little as 1.2g a day of Beta-Alanine supplementation can maintain muscle carnosine levels above baseline allowing to reduce the cost and hassle of ingestion.
If you completely stop Beta-Alanine supplementation, benefits may still be seen for weeks as total Carnosine washout may take up to a few months post cessation.
Bottom Line?
Beta-Alanine increases your time to exhaustion allowing you to exercise longer in both high-intensity training and endurance training. When physically active, your muscles become more acidic and your muscles begin to fatigue. Carnosine works to buffer acidity so you can perform longer. Beta-Alanine is the important, rate-limiting requirement to produce Carnosine. Supplementing Beta-Alanine will help increase intake as ingesting large amounts through food alone is challenging. Beta-alanine may also give health benefits through its potential role in providing antioxidant properties. A tingling sensation, called paresthesia, can occur but lower doses and slow-release forms reduce risk. Consult a trusted health provider before beginning supplementation.