Beta Alanine vs. Carnosine for Bodybuilding & Weight Lifting

Beta alanine and carnosine are supplements associated with improving muscular endurance and athletic performance. Beta alanine (BA) is a nonessential beta amino acid which is the precursor to carnosine, a dipeptide which also contains L-histidine.

Carnosine serves several important roles in the human body. It is especially noted for its proton buffering effects. By absorbing positively charged hydrogen ions inside muscle tissues, carnosine acts to reduce intramuscular acidosis.

This helps to restore optimal pH levels, reduce muscular fatigue, prolong muscular endurance and facilitate recovery from strenuous physical activity. However, research shows that taking a beta alanine supplement is more effective for increasing levels of carnosine in muscle tissue.

Bodybuilders often choose beta-alanine over carnosine because it is more bioavailable and is better researched as a dietary supplement. However, there are some who argue that taking carnosine results in better health benefits, particularly for anti-aging effects.

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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How Beta Alanine Works in the Body

Beta Alanine is a beta-amino acid, which means has its amino group in the second position away from its carboxylate group.

Because it is a beta amino acid, beta alanine is not used for purposes of protein or enzyme synthesis in mammals. Instead, it is used to biosynthesize vitamin B5 (pantothenic acid), anserine and carnosine.

Beta alanine and carnosine are both increasing in popularity as dietary supplements; especially amongst athletes, elderly people and others who desire enhanced physical performance.

The precise mechanisms by which beta alanine enhances ergogenic functioning are not entirely agreed upon within the scientific community.

However, the consensus is that BA’s performance-enhancing benefits stem from increasing concentrations of carnosine inside the muscles. Research has shown that routine oral administration of beta alanine can increase intramuscular carnosine by 80%.

This helps to buffer against the effects of lactic acid in muscles, working to reduce fatigue and improve exercise stamina. Both long and short-distance runners take beta-alanine for this reason, as do bodybuilders who use this supplement so they can train harder and build muscle faster.

Beta Alanine Conversion to Carnosine

L-carnosine (B-Alanyl-L-Histidine) is a small dipeptide biosynthesized from beta alanine and L-histidine. More specifically, beta alanine is converted to carnosine via binding to the L form of histidine, another nonessential amino acid.

BA binds to histidine chemically via the actions of an enzyme called ATPGD1 (adenosine triphosphate-grasp domain-containing protein 1).

How Carnosine Works in the Body

The Natural Medicines Comprehensive Database (NMCD) states that carnosine is used for fighting the effects of aging. It is also used to prevent or treat certain complications associated with kidney dysfunction, diabetes mellitus and eye/vision disorders.

Carnosine is concentrated in the muscles, and found to lesser extents inside the brain and other organs and tissues. The primary biological role of carnosine seems to be maintaining acid-base equilibrium via H+ buffering.

When we exercise at a high level of intensity, lactic acid is produced and begins to accumulate in the muscles. This can cause pain in muscles and result in premature fatigue.

By buffering against the positively charged hydrogen ions, carnosine prevents acidosis in muscle cells and allows athletes to perform at a higher intensity for longer.

Carnosine is also being explored for its antiaging, antioxidant, anti-inflammatory, antiglycation, anticancer, antidiabetic, cardioprotective, neuroprotective and certain other properties.

Considerable human research has been conducted on the effects of taking beta alanine effects supplements. Human research has been limited concerning the effects of carnosine administration. This is one reason why many choose beta alanine versus L-carnosine.

Beta Alanine and Carnosine Effects on Glycation

Research continues to explore the anti-glycation effects of beta alanine and carnosine. Glycation has been cited as one of the major causes of aging in the human body.

Glycation is also known as nonenzymatic glycosylation. In proteins, glycation occurs when a sugar (like glucose) is attached to a protein molecule without enzymatic help.

While enzymatic glycosylation is molecularly targeted and required for proper functioning, glycation is not. Rather, glycation is known to be an untargeted process which disturbs healthy molecular functioning.

All sugars (glucose, lactose, fructose, etc.) are reducing molecules. Reducing molecules donate hydrogen protons. Accumulations of these H+ ions are detrimental to cellular health. Increasing beta alanine and carnosine in the diet can help to buffer these hydrogen protons from the systems, preventing accumulations.

Glycation is the first of various biochemical reactions. It is necessary to accommodate slow, complex reactions; like Maillard reactions, Schiff base reactions and Amadori reactions which are imperative for sustaining life. All of these reactions cause AGEs: advanced glycation end products.

Negative Effects of Glycation

Some AGEs are harmless. Others are not. Certain AGEs become very reactive with cells, tissues and organs around them. Radical AGEs like this are associated with the development of various ailments and diseases. Some of these include:

• Alzheimer’s disease and certain other neurodegenerative conditions;
• Certain types of cardiovascular diseases;
• Deafness and other sensory loss;
• Certain types of cancer;
• Peripheral neuropathy;
• Diabetes mellitus;

By increasing intracellular levels of beta alanine and carnosine, AGEs may be decreased. Over time, less accumulations of harmful AGEs may lead to significant reductions in disease risks.

Beta Alanine and Carnosine Side Effects

According to NMCD, beta alanine side effects are rare. A small percentage of users have experienced irritation of the gastrointestinal tract, respiratory tract, eyes and/or skin.

The only other adverse effects associated with proper oral dosage is called transient paresthesia. This is a temporary feeling of “pins and needles” on the skin. It goes away naturally within an hour or two.

To reduce the chances of experiencing paresthesia, it is best to break up daily dosages into smaller doses to be taken every three hours. This diminishes the probability for paresthesia and maximizes beta alanine biologic availability.

Concerning carnosine side effects, data is very limited currently. In one double-blind 8-week study on carnosine’s effects on autism, hyperactivity was reported with 800 mg daily doses.

This side effect was alleviated effectively by reducing the dosage levels in affected subjects. Otherwise, carnosine has been very well tolerated.

It is best to speak with a doctor who understands your health history before beginning to use beta alanine and/or carnosine.

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