Updated: September 7 2013
What Is It?Beta-alanine (β-alanine; 3-aminopropanoic acid) is a naturally occurring beta amino acid. β-Alanine is not used in the biosynthesis of any major proteins or enzymes. It is formed in vivo by the degradation of dihydrouracil and carnosine. β-Alanine is the rate-limiting precursor of carnosine, i.e. carnosine levels are limited by the amount of available β-alanine. Supplementation with β-alanine has been shown to increase the concentration of carnosine in muscles. Carnosine helps to buffer acid in muscles (and increases physical performance lasting 60-240 s) and can aid in lean mass gain.
Where Can It Be Found?
Beta-alanine are found in beta-alanine containing dipeptides such as carnosine, anserine and balenine. These dipeptides are found in protein rich foods such as chicken, beef, pork and fish.
What Does Research Say?
1. Increase in muscular endurance during exercises between 60-240 seconds. This benefit is small (2.5% increase in muscular endurance according to the studies). [1,2,3,4,5,6,7,8]
2. Increase in anaerobic running capacity; although unreliable. [9,10,11]
3. Reduction in fatigue (with improving time to exhaustion). [3,5,6,10,13]
4. Decrease in fat mass (fat loss effect); may be due to the extra workout volume. [2,14]
5. Increase in muscle mass (lean mass); unreliable and probably not potent; may be due to greater workload. [2,14,15]
6. No effect/non-significant effect on power output during workout. [1,2,4,7,16]
7. No effect/non-significant/Unreliable effect on VO2 max during workout. [5,6,8,14,15]
8. No effect/non-significant effect on testosterone, cortisol, growth hormone (GH). [4]
Conclusion
Probably increases the muscular endurance and anaerobic running capacity. It is better to take it throughout (multiple points) the day rather than solely pre-workout (PWO).
Verdict: May be added to your supplement stack for endurance/muscle growth/weight lossRecommended Dosage (Used in Research)
1. Starting standard dosage: 2,000-5,000 mg daily. Large doses of beta-alanine taken at once may result in a face paresthesia (tingling). See below.
2. Beta-alanine supplementation is not dependent on timing in relation to exercise, this means that it can be taken at multiple points throughout the day rather than solely pre-workout (PWO).
Where Can You Buy This Supplement?
Amazon.com
Side Effects of This Supplement
1. No long-term studies have been performed on beta alanine supplementation, although studies up to eight weeks showed no harmful adverse effects.
2. The most common harmless side-effect of beta-alanine is paraesthesia (feeling of pins and needles). It is induced when a single dose corresponding to more than 10mg/kg bodyweight is given. These symptoms typically appear between 10 and 20 minutes after supplementation and can last up to 2 hours. This side effect can be minimized by dividing the doses (800-1,000mg beta-alanine multiple times daily).
3. Taurine-deficiency leading to increased susceptibility to alcohol-induced liver fat buildup in rats; no studies in humans showed taurine deficiency, although no human studies have assessed this directly. [17,18]
References
1. Important role of muscle carnosine in rowing performance
2. Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players
3. Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players
4. Beta-alanine and the hormonal response to exercise
5. Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women
6. Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustion
7. Effects of β-alanine supplementation on exercise performance: a meta-analysis
8. Effect of beta-alanine supplementation on the onset of blood lactate accumulation (OBLA) during treadmill running: Pre/post 2 treatment experimental design
9. The effect of beta-alanine supplementation on power performance during repeated sprint activity
10. Effect of β-alanine plus sodium bicarbonate on high-intensity cycling capacity
11. Effect of 10 Week Beta-Alanine Supplementation on Competition and Training Performance in Elite Swimmers
12. The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55-92 Years): a double-blind randomized study
13. Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold
14. Six weeks of high-intensity interval training with and without beta-alanine supplementation for improving cardiovascular fitness in women
15. Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial
16. beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters
17. The effect of taurine depletion by beta-alanine treatment on the susceptibility to ethanol-induced hepatic dysfunction in rats.
18. Taurine: protective properties against ethanol-induced hepatic steatosis and lipid peroxidation during chronic ethanol consumption in rats.
16. beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters
17. The effect of taurine depletion by beta-alanine treatment on the susceptibility to ethanol-induced hepatic dysfunction in rats.
18. Taurine: protective properties against ethanol-induced hepatic steatosis and lipid peroxidation during chronic ethanol consumption in rats.
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