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Beta alanine is an altered form of the nonessential amino acid alanine. The human body can manufacture alanine, which is used in biosynthesis of proteins.
Beta-alanine is sold commonly as an athletic performance-enhancing dietary supplement. It is commonly used by bodybuilders and other athletes to improve exercise capacity and increase lean muscle mass. It is also used to improve physical functioning in the elderly.
Beta-alanine is scientifically called 3-aminopropanoic acid. Along with histidine, it forms the dipeptide carnosine. Carnosine is a molecule that the body uses to buffer acids in muscle tissue. Carnosine also possesses certain antioxidant and antiaging properties.
Body- building
Pre- Workout
Stamina- Supports muscle growth & workout performance
- Improves athletic stamina & power output
- Increases muscle carnosine levels
Beta-Alanine and Carnosine Effects
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Beta-alanine is transported to muscle tissues where it is converted to carnosine. Carnosine is stored in the muscles, especially in type II muscle fibers. Carnosine gets released into the serum when diet or other factors cause the body’s pH level to decrease into acidic levels.
When acidic states are detected, carnosine is released to rebalance the pH. Buffering H+ ions is carnosine’s primary function in the body. Carnosine also offers protection from excessive lactic acid production during exercise.
Carnosine possesses neuroprotective properties which may help to treat or prevent autism. Further, it protects against protein glycation. AGEs (advanced glycation endproducts) are implicated for causing aging and diabetes complications. Carnosine also increases calcium sensitivity in contractile muscle tissues.
Beta-Alanine vs. Carnosine Supplements
The availability of beta-alanine determines how much carnosine is synthesized. Research shows that supplementing the diet with beta-alanine increases carnosine levels more than supplementing the diet with carnosine. This is because beta-alanine exhibits a greater degree of oral bioavailability.
Using beta-alanine to increase stores of carnosine seems most effective when taken orally with meals. In one 5-week study, healthy adult subjects were administered 4.8 mg doses of beta-alanine daily.
Muscle stores of carnosine increased 64% when ingested with food. Carnosine was increased only by 41% in a group who received the doses in-between meals.
Beta-Alanine for Muscular Endurance
Muscular endurance can be defined as the capacity of muscle tissue to exert itself continuously through a set of exercise movements (repetitions). In clinical trials, when muscular endurance is increased, antifatigue effects are suspected as causes. Research shows that beta-alanine supplementation increases muscular endurance.
Beta-alanine can also help to improve medium-to-high-intensity cardiovascular exercise performance. Supplementing the diet with beta-alanine improves athletic performance in the 1-4 minute range.
Top Beta Alaninine Supplements
Beta-Alanine and Fatigue
Fatigue can be defined as a chronic lack of mental and/or physical energy. For various reasons, vitality seems limited and motivation may be lacking. Using stimulants, like caffeine and cocaine, is not recommended as a long-term approach to combating fatigue.
However, certain natural substances like beta-alanine, CoQ10 and Ganoderma lucidum (reishi mushrooms) may help to overcome fatigue more naturally and safely.
Short-term oral administration of beta-alanine has been associated with increased training volume and decreased subjective feelings of fatigue.
In one double-blind study involving twenty college football players, 4.5-gram daily doses were used. At the end of this 30-day trial, significant improvements in bench press performance were reported. Players reported subjective reductions of fatigue as well.
Beta-Alanine and Lean Mass
Lean mass can be defined as the total mass of the body minus fat mass. This mass consists of muscle tissue, energy storage, bones, organs, the brain and water content.
Because the brain, bones and organs do not change often, alterations in lean mass are believed to result from changes in muscle, glycogen storage and water content.
Beta-alanine seems to enhance performance and promote accruals of lean mass quickly, especially in previously trained athletes.
In one double-blind 8-week trial, 37 subjects were monitored. All subjects were collegiate football players or wrestlers.
4-gram daily doses improved performance in flexed-arm hanging and shuttle run exercises. Improvements to body composition were also reported, including decreases in fat mass.
- Supports muscle growth and workout performance
- Improve athletic stamina and power output
- Better bio-availability than L-Carnosine
Beta-Alanine and Creatine
Creatine is a molecule known for its capacity to rapidly create adenosine triphosphate (ATP); the body’s main energy currency. Increasing ATP supports cellular functioning on several levels.
Creatine is used to improve performance factors and to protect neurodegeneration. Beta-alanine works well in conjunction with creatine; potentially adding to its sports performance-enhancing effects.
Beta-Alanine and Taurine
It is a myth that taurine is bull urine. It is actually an organic, sulfur-containing molecule which is found commonly in foods. Meat products are the highest sources of taurine.
Among its benefits, taurine helps to reduce muscular cramping, especially when caused by use of fat-burning agents like ephedra.
In theory, beta-alanine and taurine may compete for uptake. These two substances seem antagonistic, however research is currently inconclusive. Using taurine along with beta-alanine may reduce efficacy of both substances.
Beta-Alanine and Sodium Bicarbonate
Sodium bicarbonate is better known as baking soda. It has also been explored for its potentials to buffer H+ ions in the body. Its mechanisms of action in this regard are similar to those of beta-alanine.
Both substances are believed to induce antifatigue effects. Conjunctive usage may add to their pharmacologic effects.
Beta-Alanine Safety
Beta-alanine is rated as possibly safe when used orally and appropriately. 2.4-gram daily doses have been used safely for 90 days in those 55 and older. Younger adults have used 6.4-gram daily doses over 10 weeks without causing side effects.
There are no known interactions between beta-alanine and diseases, drugs, foods, lab tests or herbal supplements.
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