Beta Alanine
Beta-Alanine is an amino acid with a unique ability to increase muscle carnosine more effectively than carnosine alone. As the body strives to cope with high-intensity exercise, Beta-Alanine can help reduce its early onset of fatigue. During strenuous exercise, the metabolism works harder and produces more acid, leading to exercise-induced metabolic acidosis and resulting in a decrease of muscle contractility. Supplementing with Beta-Alanine can help buffer this acid and thus benefit prolonged bouts of exercise.
Muscle carnosine works as:
- An intramuscular antioxidant
- Intramuscular buffer for exercise-induced acidity
- Aids in the regulation of calcium transients in sarcoplasm and the sensitivity of skeletal muscle contractile apparatus to calcium
- Triggers neuromuscular junctions and can trigger contractions.
- Protects against glycation. Glycation is a process whereby sugars attach to proteins and oxidise, causing damage to muscles, collagen, and connective tissue.
Dosage for Beta-Alanine:
Consume 3.2 g (slightly under 1 scoop) with 50 mL of water, per training session.
References
Adv Food Nutr Res. 2018;84:183-206. doi: 10.1016/bs.afnr.2017.12.003. Epub 2018 Jan 8.
Effects of β-Alanine Supplementation on Carnosine Elevation and Physiological Performance.
Hoffman JR1, Varanoske A2, Stout JR2.
Eur J Sport Sci. 2019 Feb;19(1):30-39. doi: 10.1080/17461391.2018.1444096. Epub 2018 Mar 4.
Carnosine in health and disease. Artioli GG1, Sale C1, Jones RL2.
Am J Physiol Regul Integr Comp Physiol. 2004 Sep;287(3):R502-16. Biochemistry of exercise-induced metabolic acidosis. Robergs RA1, Ghiasvand F, Parker D.
Eur J Sport Sci. 2019 Feb;19(1):30-39. doi: 10.1080/17461391.2018.1444096. Epub 2018 Mar 4.
Carnosine in health and disease. Artioli GG1, Sale C1, Jones RL2.
Eur J Sport Sci. 2019 Feb;19(1):30-39. doi: 10.1080/17461391.2018.1444096. Epub 2018 Mar 4.
Carnosine in health and disease. Artioli GG1, Sale C1, Jones RL2.
Eur J Sport Sci. 2019 Feb;19(1):30-39. doi: 10.1080/17461391.2018.1444096. Epub 2018 Mar 4.
Carnosine in health and disease. Artioli GG1, Sale C1, Jones RL2.
Eur J Sport Sci. 2019 Feb;19(1):30-39. doi: 10.1080/17461391.2018.1444096. Epub 2018 Mar 4.
Carnosine in health and disease. Artioli GG1, Sale C1, Jones RL2.
Stout, J. R., Cramer, J. T., Mielke, M., O’Kroy, J., Torok, D. J., & Zoeller, R. F. (2006). Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. Journal of Strength and Conditioning Research, 20,928–931.
Eur J Sport Sci. 2019 Feb;19(1):30-39. doi: 10.1080/17461391.2018.1444096. Epub 2018 Mar 4.
Carnosine in health and disease. Artioli GG1, Sale C1, Jones RL2.
Eur J Sport Sci. 2019 Feb;19(1):30-39. doi: 10.1080/17461391.2018.1444096. Epub 2018 Mar 4.
Carnosine in health and disease. Artioli GG1, Sale C1, Jones RL2.
