Beta Alanine

Beta Alanine is a nonproteinogenic amino acid that is synthesized in the liver and can be ingested through animal-based foods like beef and chicken. Once ingested, beta-alanine combines with histidine within skeletal muscle and forms carnosine, a molecule that helps buffer acid in muscles. Beta-alanine supplementation improves performance during high-intensity exercise lasting from 1 to 10 minutes. 

Here are some benefits of Beta Alanine:

• Increases muscle carnosine concentrations: Doses of 4 to 6 g/day of beta-alanine have been shown to increase muscle carnosine concentrations by up to 64% after 4 weeks, and up to 80% after 10 weeks.
• Improves exercise performance: Beta-alanine supplementation has been shown to improve exercise performance during high-intensity exercise lasting from 1 to 10 minutes.
• Reduces muscular fatigue: Researchers who have studied beta-alanine’s effects for athletes have found potential benefits for reducing muscular fatigue.
• Increases muscle torque: Beta-alanine has been found to improve muscle torque during dynamic movements.

There are several case studies regarding the benefits of Beta Alanine. For example, a study by Harris et al. (2006) found that beta-alanine supplementation increased muscle carnosine concentrations by up to 80% after 10 weeks. Another study by Hill et al. (2007) demonstrated a continuing improvement in exercise outcome with increased amounts of beta-alanine ingested. A meta-analysis by Quesnele et al. (2014) found that beta-alanine supplementation improved exercise performance during high-intensity exercise lasting from 1 to 10 minutes.

The recommended dosage of Beta Alanine is between 3.2-6.4 grams per day. To avoid paraesthesia, a dose of 0.8-1.6 grams of beta-alanine every 3-4 hours is recommended. Current, although limited information, suggests that beta-alanine is safe in healthy individuals at recommended doses.

There are potential side effects associated with Beta Alanine supplementation. High doses can cause flushing and tingling, which is known as paraesthesia. Taking a tablet instead of drinking a solution made from beta-alanine powder might reduce these side effects. In commercially available supplementation products, there is also a substantial chance of contamination with banned substances and/or different concentrations of ingredients to those listed on the supplement container.

Sources:

1. https://pubmed.ncbi.nlm.nih.gov/16554972/
2. https://www.gssiweb.org/docs/default-source/sse-docs/stellingwerff_sse_208_a03.pdf?sfvrsn=2
3. https://www.semanticscholar.org/paper/The-absorption-of-orally-supplied-%CE%B2-alanine-and-its-Harris-Tallon/5d15e6f9e050787c3c377d5a50715dde92ae1e7c
4. https://www.infona.pl/resource/bwmeta1.element.springer-4d10eb7b-c424-39df-89cd-a6dd52028a61
5. https://www.researchgate.net/publication/7224167_The_absorption_of_orally_supplied_-Alanine_and_its_effect_on_muscle_carnosine_synthesis_in_human_vastus_lateralis
6. https://swolverine.com/blogs/blog/the-ultimate-guide-to-beta-alanine-benefits-uses-side-effects