What Does Beta-alanine Do and Should You Take It Daily?

Beta-alanine, an amino acid, increases strength, endurance, and recovery. It can be taken daily as a loading dose for a month.

Many athletes and fitness enthusiasts strive to improve their health on a daily basis. Whether it’s for weight loss, competition training, or overall strength, beta-alanine can help unlock your inner athlete. This powerful ingredient is a staple in nutrition formulations, as it accelerates muscle growth and enhances energy, focus, and strength. It’s the secret weapon that athletes rely on for power and endurance.

Beta-alanine is a non-essential amino acid, meaning it is naturally produced by your body and does not require dietary supplementation. However, supplements can be beneficial for physical performance. By binding with histidine, beta-alanine forms carnosine, a potent intracellular buffer that prevents the buildup of hydrogen during exercise. Hydrogen accumulation leads to the burning sensation in your muscles that forces you to stop working out prematurely.

Supplementing with beta-alanine can increase carnosine levels by 80%, effectively reducing lactic acid buildup and muscle fatigue during physical exertion. This improved endurance and quicker recovery make it a go-to supplement for athletes who want to enhance their muscle mass and overall physical performance.

How Does Beta-alanine Enhance Performance?

Beta-alanine has been extensively researched and used by various individuals, not just athletes. Its ability to boost physical endurance for extended periods sets it apart from other performance-enhancing supplements.

A 28-day study showed that subjects experienced a 12% increase in their work capacity and physical performance. Another study found that beta-alanine improved exercise power and capacity, particularly during high-intensity workouts. Beta-alanine benefits a diverse range of sports, including running, football, rowing, wrestling, weight lifting, and cycling.

Benefits of Beta-alanine Use

The general benefits of beta-alanine use include:

• Increased strength
• Reduced fatigue
• Quicker recovery
• Greater endurance
• Reduced muscle burn during training

Athletes can enjoy even more advantages, such as:

• Improved athletic performance: Beta-alanine prevents muscle fatigue, aids in recovery, and enhances mental focus, allowing athletes to push through intense workouts.
• Faster recovery: Increased carnosine levels speed up recovery, preventing lactic acid buildup and reducing fatigue and soreness.
• Precise focus: Beta-alanine enhances cognitive function, helping athletes maintain concentration during intense physical activities.
• More significant gains: Beta-alanine supplementation leads to increased lean muscle mass and improved body composition in a short period. Greater endurance allows athletes to train harder for extended periods, resulting in greater strength and muscle growth.

Beta-alanine also offers real-world benefits for non-athletes, such as:

• Heart health: Carnosine improves muscle contraction regulation and supports healthy blood circulation.
• Brain health: Carnosine’s antioxidative properties protect the brain, enhance cognitive function, and improve mental acuity.
• Bone health: Carnosine contributes to skeletal integrity and joint health.
• Muscle function: Carnosine enhances muscle function and quality, crucial for daily activities that require balance, strength, and support.
• Systemic protection: Carnosine acts as an anti-inflammatory, regulates immune functions, and protects the body from free radicals and heavy metals.

How Does Beta-alanine Affect the Body?

Beta-alanine supplementation increases carnosine levels in skeletal muscle, allowing the body to buffer hydrogen production and reduce muscle burn. This results in less muscle fatigue, greater endurance, and improved performance.

The following mechanisms explain how beta-alanine affects the body:

• Carnosine buffer: Carnosine acts as a buffer, preventing pH decline. This buffering effect delays or prevents muscle fatigue.
• Glycolysis: Beta-alanine influences glucose breakdown for energy production during high-intensity workouts.
• Fatigue onset: Beta-alanine delays the onset of fatigue by reducing lactic acid buildup and its negative impact on muscle performance.

Sources of Beta-alanine

Beta-alanine naturally occurs in premium food sources like fish, meat, and poultry. However, dietary beta-alanine may not be sufficient for optimal athletic performance. Beta-alanine supplementation is necessary to achieve health benefits, including improved cognition and muscle recovery.

Carnosine is not well absorbed orally but can be obtained from the breakdown of oral beta-alanine and histidine in the gastrointestinal system. However, the amount of beta-alanine produced is often insufficient.

Recommended Beta-alanine Dosage

For optimal results, a loading dose of beta-alanine is necessary. Experts recommend a minimum daily dosage of 3.2 grams for a month. Increasing beta-alanine intake over a month, up to 179 grams, has been shown to significantly improve muscle performance. The more beta-alanine you consume, the greater the benefits.

Are There Side Effects of Beta-alanine?

Beta-alanine supplementation is generally safe and beneficial for high-intensity training and muscle growth. However, it’s important to consult with your doctor before starting any supplementation regimen.

Paresthesia, a tingling sensation, is a common side effect of beta-alanine, but it is not harmful and can be minimized by adjusting dosage frequency and amounts. Taking supplements with food or choosing an instant release pill can also reduce this sensation. Select the right option for your needs.

Sources: Advanced Molecular Labs, CarnoSyn® Natural Alternatives International, Harvard Public Health Magazine