Beta Alanine Effects on Athletic Performance & the Brain

Beta alanine effects on muscle tissue include decreasing fatigue and improving contractile capacities. Beta alanine (3-aminopropanoic acid) is a nonessential beta amino acid that is used to synthesize a dipeptide called carnosine.

Carnosine is used by the body as a proton buffer, meaning it counteracts the effects of acidity. Increased levels of carnosine can prevent the effects of lactic acid build-up on muscle tissue, which lead to fatigue.

When hydrogen ions accumulate in the muscles, they lose their capacities to contract effectively. Endurance and strength are compromised. By clearing away positively-charged hydrogen ions (H+) inside the muscles during strenuous exertion, carnosine helps to normalize intramuscular pH balance.

Research demonstrates that beta alanine is effective for increasing concentrations of carnosine in muscle tissue. It is even more effective than taking carnosine supplements directly. As a result, the effects of beta alanine include improved endurance when working out, supporting improved muscle growth and athletic performance.

Beta Alanine

Bodybuilding Supplement

Body- building

Pre- Workout

Stamina

How It Works:

• Supports muscle growth & workout performance
• Improves athletic stamina & power output
• Increases muscle carnosine levels

Dosage:

Between 2 - 6 grams per day

Safety:

Rated Possibly Safe

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Beta Alanine Effects on the Muscles

Research shows certain beta alanine effects on muscle tissue which are of particular interest to strength training athletes. Short-term oral dietary supplementation with beta alanine has been associated with decreased physical fatigue, increased anaerobic running capacity, increased lean mass, increased time-to-exhaustion (TTE) and decreased fat mass.

In a 2015 beta alanine review published by ISSN (International Society of Sports Nutrition), the following conclusions were reported:

• Intramuscular carnosine is significantly augmented by 4 weeks of BA supplementation at 4-6 grams daily.
• Using 4-6 grams of BA daily for a minimum of 2 weeks has improved exercise performance in the 60-240-second range.
• BA reduces neuromuscular fatigue, especially in the elderly.
• Beta alanine effects may be accentuated by combining usage with certain other substances, like sodium bicarbonate (baking soda).
• Appropriate oral BA usage seems safe for healthy populations.
• The sole side effect of beta alanine is temporary paresthesia (skin tingling).
• Additional research on carnosine and beta alanine effects on muscle and brain tissues is warranted.

Beta Alanine Effects on Muscle

Multiple human trials addressing beta alanine effects have shown improvements to certain physical performance markers. One double-blind study from 2008 involved 20 college football players. 4.5 grams of beta alanine, or a placebo, was administered orally every day for 4 weeks.

Beta alanine induced no significant effects on line drill performance levels. However, there was a significant increase in bench press workout volume. All effects increased with time. Subjective reports of fatigue parameters indicated strong reductions.

Beta Alanine Effects on the Brain

Two independent human trials examined beta alanine effects on the brain. Both studies used 6.4-gram daily doses of BA over 4 weeks.

The first study compared brain levels of homocarnosine and carnosine in vegetarians and omnivores separately. The second study explored BA effects on cognitive function capacities, in trained athletes, before and after physical exertion.

Results from the first study showed no significant beta alanine effects on either carnosine or homocarnosine in the brain. This was true for both vegetarians (p=0.99) and omnivores (p=0.27) alike. There were also no significant effects noted when data from both subject groups were combined (p=0.19).

Results from the second study showed no significant beta alanine effects on cognitive functioning. Research continues to explore the possible roles beta alanine may play inside the brain and central nervous system (CNS).

known side effect associated with beta alanine usage. This condition is marked by feelings of tingling, itching, crawling, burning or other skin-based sensations. These can manifest anywhere on the body, but are normally centered on the face, arms and legs.

Other conditions which apply pressure to nerves, like carpal tunnel syndrome and sciatica can induce chronic paresthesia.

This can lead to more serious conditions, like permanent nerve damage. However, the paresthesia which results from using beta alanine supplements normally goes away in about an hour.

Many users opt for time-release beta alanine supplements to avoid paresthesia. Alternately, the total daily dosage can be divided into smaller doses which can be taken every three hours. This dosing schedule optimizes BA availability, and normally prevent paresthesia.

Beta Alanine Effects and Taurine Deficiency

Taurine is an sulphur-containing, organic acid which is used by the body for multiple important purposes. It is known as a heart-and-blood-healthy agent which helps to alleviate muscle cramping.

Taurine and beta alanine utilize the same transport system inside the body. Theoretically, these two substances may compete for uptake.

However, no long-term human studies have addressed this potential. No instances of taurine deficiency have been noted in association with beta alanine supplementation.

Beta Alanine Contraindications

No negative interactions between beta alanine supplements and diseases, drugs, herbal supplements, lab tests or foods have been reported from clinical trials. BA is rated as possibly safe for short-term, oral usage.

6.4-gram daily doses have been used in healthy adults for as long as 10 weeks without causing adverse effects. In people 55 and older, 2.4 doses have been used every day for 90 days without side effects.

To be sure that beta alanine effects are safe for you, talk to a doctor who knows about your health history.

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