Beta-alanine, a non-essential amino acid naturally produced in the body, also ranks as one of the most highly sought-after supplements among serious athletes. Prudent marketing efforts have convinced the public that beta-alanine supplementation might hold the key to better endurance and recovery after high-intensity exercise, as well as delaying the onset of muscular fatigue. As part of our ongoing series on sports supplements, we now delve into the mechanisms of this amino acid, and learn about its benefits as well as potential risks.
The Carnosine Connection
Supplementation with Beta-alanine, also known as 3-amino propionic acid, augments intramuscular carnosine content, a key component in many of the body’s metabolic processes. Limited research points to its potential to increase muscle buffer capacity, temper the onset of muscular fatigue, and facilitate recovery during back-to-back bouts of high-intensity exercise.
Interest into the effects of carnosine on cellular metabolism has exploded in the research arena. Recently scientists published data on the first human study to demonstrate that consistent β-alanine supplementation (~3-6 g/day for 4 weeks) definitively resulted in significantly augmented muscle carnosine concentrations (>50%). Beta-alanine supplementation may eventually find applications beyond the sports/exercise performance-enhancement field and into more clinical populations.
Less Lactic Acid
Of all the body’s metabolic processes that beta-alanine affects/enhances, perhaps the most significant to serious athletes relates to the process of reducing lactic acid accumulation in the muscle tissue.
We often hear clients mention the familiar yet uncomfortable “burn” which accompanies running or other endurance-type activity. This sensation comes from lactic acid. During strenuous exercise, lactic acid gets produced and broken down by skeletal muscles. The longer one engages in exercise, the harder the body must work in order to break down this lactic acid in a timely manner.
When beta-alanine combines with histamine in the body, it yields a dipeptide molecule known as carnosine. When needed, the body can call upon this molecule, stored in bulk in muscles and brain tissue, for use in buffering lactic acid accumulation. This helps reduce post-exercise discomfort and fatigue, ultimately improving one’s athletic performance/output.
β-alanine supplementation seems to offer the most efficacy for sports endeavors that rely on ATP synthesis from anaerobic glycolysis. Experts continue to debate whether supplemental beta-alanine actually can eliminate or mitigate post-exercise fatigue; additional research may help to illuminate more details on whether coaches will advocate its use for competitive athletes.
A comprehensive review of several beta-alanine studies shows that ingesting additional amounts of this supplement fails to increase muscle strength or aerobic endurance. Instead, it appears to slightly increase the amount of time an athlete can engage in high-intensity exercises, such as sprints and/or weight-lifting, before total exhaustion kicks in.
This data does not inherently indicate that athletes will see better results. In one study, sprinters who regularly supplemented with beta-alanine did not improve their times in a 400-meter race. This leads some researchers to believe that perhaps boosting the levels of carnosine in the muscles may require weeks of taking additional beta-alanine.
Optimal Dosage and Timing Details
Once an athlete/client decides to embark on a regimen of supplemental beta-alanine, he must address the issue of proper dosage. Years of research have indicated that a minimal dose of 3.2 grams of beta-alanine per day can provide the body with the fuel required to yield and maintain a desired level of circulating carnosine, thereby increasing the working capacity of muscles to facilitate additional anabolism.
At the other end lies what scientists deem the recommended maximum dose, 6.4 grams of beta-alanine per day. Many athletes choose to support intense workout by dosing at this high level. However, some experienced athletes opt instead for the “stacking method”, which involves supplementing with various dosages throughout the day. Overall, it appears that maximum dosing can in fact result in exponentially greater gains.
Every study that has attempted to quantify muscle carnosine, where a significant amount of beta-alanine was supplemented (e.g. ~3-6 g beta-alanine/day over at least 4 weeks), has shown a direct relationship to muscle carnosine content. Once supplementation netted a 50% increase in muscle carnosine, the “washout” of augmented skeletal muscle carnosine after discontinuing supplementation took about 14-15 weeks, a very slow process. It would appear that the dose/duration of beta-alanine supplementation remains the most significant contributing factor to carnosine synthesis; as mentioned above, studies have shown that doubling the daily dose of beta-alanine results in about twice the amount of carnosine synthesized, and cuts the time required for the body to achieve the same increase in half.
As with most sports supplements, much like nutrition in general, timing of ingestion can impact the supplement’s effects on the body. If an athlete consumes his chosen dose about 15 to 20 minutes prior to his workout, he can take advantage of beta-alanine’s short-term effects on the nervous system, primarily an increase in mental focus. Such timing likewise gives muscles a jump on recovery. Some athletes, as we mentioned, prefer the stacking method, which spreads out intake throughout the day. Sustained- release formulations of beta-alanine can offer yet another option; supplements of this nature can maintain optimal levels throughout the day.
Risks Alongside the Benefits
The International Society of Sports Nutrition (ISSN) conducted an objective, critical review of the mechanisms of beta-alanine supplementation. Based on current available literature, the ISSN reached some interesting conclusions ~
- Four weeks of beta-alanine supplementation (4–6 g daily) not only significantly augments muscle carnosine concentrations, but also functions as an intracellular pH buffer
- Beta-alanine supplementation remains a safe protocol in healthy populations and at recommended doses
- The only reported side effect is paraesthesia (tingling of the skin), but typically observed only at higher supplement dosages
- Daily supplementation with 4 to 6 g of beta-alanine for at least 2 to 4 weeks improves exercise performance, with the most pronounced effects occurring in time trials lasting 1 to 4 min in duration
- Beta-alanine attenuates neuromuscular fatigue, and may improve tactical performance
- More research will help determine the effects of beta-alanine on strength, endurance performance beyond 25 min in duration, and other health-related benefits associated with carnosine.
- Beta-alanine may negatively interact with certain medications, including drugs for cardiac ailments as well as for erectile dysfunction; pregnant and/or breastfeeding women should consult with a physician prior to using beta-alanine at any dose.
Beta-Alanine and Time to Exhaustion
An important concept for many athletes, the term “time to exhaustion” (TTE) refers to the amount of time during which an individual can sustain an activity prior to getting overwhelmed by exhaustion. While this time frame takes into consideration such factors as one’s fitness level, overall health and sports-related nutrition, beta-alanine may also improve TTE through increasing carnosine stores and decreasing the negative impact of lactic acid.
A study conducted in 2015 discovered that cyclists who supplemented with beta-alanine on a daily basis for a duration of 10 weeks demonstrated a 13% increase in work capacity as compared to those who ingested a placebo.
Another research study looked at the potential benefits of beta-alanine supplementation on athletes engaging in high-intensity interval training (HIIT). After staying on a daily supplement regimen for 6 weeks, participants showed an increase in their TTE by 19%.
Help as we Age
When experts discover any athletic advantage to taking certain supplements, the quest often arises to determine other niches in which this same compound may confer benefits. As it turns out, older adults can decrease their risk of falls and increase their capacity for independent living through beta-alanine supplementation. In a randomized study on adults ages 55-92, researchers discovered a direct relationship between beta-alanine supplementation and a delayed onset of neuromuscular fatigue. We can easily see how having more energy throughout the day could help propel senior adults towards a more active lifestyle.
Concurrent with the ingestion of supplemental beta-alanine, the resulting bump in circulating carnosine may facilitate the neutralizing of free radicals, suggesting that carnosine may have the potential to act as an antioxidant in the body. This in turn can boost one’s immune system while lessening the effects of oxidative stress.
Carnosine has also shown the ability to elevate the body’s production of nitric acid. This substance improves the delivery of nutrients and oxygen to cells all over the body. Additional oxygen and especially key nutrients can contribute to, among other things, more supple skin tone, yet another way of preserving youthfulness and slowing the age progression.
Nutritive Sources of Beta-Alanine
As mentioned above, while the body naturally holds ample stores of carnosine, high-intensity athletes tend to utilize much higher levels of amino acids than the average person. Such individuals may therefore benefit from supplemental beta-alanine, either in pill/powder form or by choosing to incorporate certain foods in their diets. Food sources rich in beta-alanine and carnosine include:
- Meat
- Fish
- Poultry (typically the breast or white meat)
- Pork
Eggs, milk and cheese also may provide trace amounts of beta-alanine.
Since beta-alanine derives exclusively from animal products, owing to its concentration in muscle and brain tissues, those individuals who choose to abide exclusively by a plant-based diet may in fact lack sufficient carnosine levels in their bodies. This factor points heavily in favor of beta-alanine supplementation for vegans or vegetarians, to ensure their bodies manufacture adequate amounts of carnosine to support their athletic endeavors.
References:
https://pubmed.ncbi.nlm.nih.gov/24276304/
https://pubmed.ncbi.nlm.nih.gov/23439427/
https://pubmed.ncbi.nlm.nih.gov/30209603/
https://pubmed.ncbi.nlm.nih.gov/22358258/
https://www.webmd.com/vitamins-and-supplements/beta-alanine-uses-and-risks
Cathleen Kronemer is an NFPT CEC writer and a member of the NFPT Certification Council Board. Cathleen is an AFAA-Certified Group Exercise Instructor, NSCA-Certified Personal Trainer, ACE-Certified Health Coach, former competitive bodybuilder and freelance writer. She is employed at the Jewish Community Center in St. Louis, MO. Cathleen has been involved in the fitness industry for over three decades. Feel free to contact her at trainhard@kronemer.com. She welcomes your feedback and your comments!
