Beta Alanine For Bodybuilding, Exercise Output and Muscle Mass

Bodybuilders use beta-alanine as a pre-workout supplement to increase workout efficacy and promote muscle gains. Beta alanine (BA) is a beta amino acid that binds with histidine to form carnosine within muscle tissues.

Carnosine functions in the muscles as a proton buffer, helping to delay the effects of lactic acid build-up. Increasing carnosine levels inside fast twitch (type 2) muscle fibers has been shown to reduce fatigue and improve athletic performance. These results are particularly notable in the 60-240 second range.

Taking beta-alanine for bodybuilding is said to boost carnosine levels more effectively than if you were to consume L-carnosine supplements or powders. It is also used to improve mobility and physical performance in elderly persons.

How does beta-alanine boost gains in lean mass and exercise capacity? This article will examine the physiology of how this supplement works and its potential benefits for bodybuilders.

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 for Bodybuilding

Research shows that using beta alanine supplements to increase muscle carnosine can help bodybuilders in several ways. Carnosine is a small dipeptide which is known primarily for its proton buffering capacities.

In periods of intense physical activity, hydrogen ions are released as by-products of energy metabolism. When hydrogen ions build up in muscle tissue, the muscles begin to “burn”.

Many people erroneously believe that lactic acid accumulations are the cause of muscle burning. It is actually the H+ ions accumulating.

Using beta alanine for bodybuilding helps fortify muscle tissues with carnosine. When hydrogen protons accumulate during strenuous exercise, intramuscular pH levels drop to acidic levels.

Muscular acidosis causes poor performance and loss of power, as well as the “burning” effect. Bodybuilders often want to push past this “burn” to increase muscle tension and promote greater protein synthesis.

Carnosine buffers hydrogen protons from these tissues. Decreasing H+ in muscles prolongs the onset of muscular fatigue. This subsequently is associated with improving endurance, VO2max and certain other performance markers.

By increasing muscle stamina, bodybuilders can work out more effectively at high intensities and complete more repetitions of their lifts. This could accelerate muscle gains.

Carnosine for Bodybuilding

Why take beta-alanine to increase carnosine levels instead of using L-carnosine supplements directly? In research studies, beta-alanine demonstrates a greater potential for increasing muscle carnosine levels because it is more bioavailable.

Carnosine is a dipeptide molecule, formed by the joining of two amino acids. Carnosine is formed by combining beta alanine and histidine; both nonessential aminos.

Research shows that increasing carnosine levels inside the muscles is dependent on the availability of beta alanine; not histidine.

Carnosine can be gained from dietary meats, especially red meats. Vegetarians may develop deficiencies of carnosine over time. Beef, lamb, pork, fowl and fish are all good sources.

However, the amount of carnosine gained from the diet is quickly depleted from the system after ingestion. Using a beta alanine supplement for bodybuilding helps to keep carnosine levels elevated for longer periods of time.

Beta Alanine as a Pre-Workout Supplement

Research supports using beta alanine for enhancing bodybuilding performance. One meta-analysis of BA effects reported a 2.85% median gain in muscular endurance in the 1-3 minute range of training.

HIIT (high intensity interval training) has been proven effective for causing significant aerobic improvements. Oral usage of beta alanine may further increase the benefits of HIIT for bodybuilders.

In one double-blind, human trial involving 46 young men, four 1.5-gram doses of BA were administered daily for three weeks. For the next three weeks, 3-gram doses were given twice daily. All subjects received BA as they engaged in a 6-week HIIT program.

At the study’s conclusion, significant improvements were reported in all of the following:

• VO2peak: volume of oxygen the body can use during exertion;
• VO2TTE: volume of oxygen at time-to-exhaustion during exertion;
• Time to exhaustion (TTE);
• Lean body mass;

Some research also shows that using beta alanine during a cutting phase helps to reduce fat mass. However, this effect is believed to be secondary to increased work capacities and workout volumes.

BA does not seem to have any effect on hormonal responses to physical exertion. Taking 4 grams daily for thirty days has caused no alterations in testosterone, cortisol or human growth hormone.

Although there are no definitive standards set for beta alanine dosing, some bodybuilders recommend using between 3 and 4 grams daily.

Daily supplementation should continue for a minimum of 4 weeks in order to significantly increase intramuscular carnosine stores. Some studies have continued daily administration of BA for up to 10 weeks.

When to Take Beta Alanine for Bodybuilding

Certain pre-workout supplements contain beta alanine, and many bodybuilders use BA just prior to working out. It is also used popularly as an after-workout supplement, believed to help facilitate recovery. However, the effects of BA administration are not time-dependent.

Beta alanine serum levels drop to baseline about three hours after taking an oral BA supplement. For this reason, many users prefer to divide their daily dosages into several smaller doses to be taken every three hours.

Health Benefits of Beta-Alanine and Carnosine

Beta-alanine and Carnosine are becoming popular for several other reasons besides their ability to improve physical performance.

Research suggests that carnosine may also be helpful for:

• Scavenging ROS (reactive oxygen species), RNS (reactive nitrogen species) and other radical agents;
• Suppressing transformation of healthy cells into cancerous cells;
• Inhibiting the release of advanced glycation end products (AGEs);
• Decreasing low-grade systemic inflammation;
• Inhibiting DNA damage;

There has not been sufficient research completed to discern the full scope of carnosine’s health benefits. It demonstrates antiglycation, anticancer, antidiabetic, antiaging, anti-inflammatory, cardioprotective and certain other effects.

Is Using Beta Alanine Safe for Athletes?

The Natural Medicines Comprehensive Database reports that beta alanine is well tolerated in most users. There is a low risk of experiencing irritation in the skin, eyes, respiratory tract and/or digestive tract.

The only side effect experienced commonly is called paresthesia. This condition is marked by skin “crawling”, itching, burning and/or similar sensations.

Paresthesia from BA occurs when too much is taken in one dosage. The paresthesia associated with using beta alanine for bodybuilding is temporary.

It goes away after an hour or so naturally. In most cases, it can be avoided completely by decreasing the daily dosage, or by taking smaller amounts throughout the day as described above.

To be sure that using beta-alanine for bodybuilding is safe for you, speak with a doctor who understands your health history. Let her know about any medications and/or herbal supplements you take.

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