Beta alanine is a popular supplement, particularly in the fitness world, due to its performance-enhancing effects. Whether you’re aiming to improve your endurance, increase your workout intensity, or gain better recovery, beta alanine can be a valuable addition to your routine. In this article, we will explore the science behind beta alanine, its benefits, side effects, and the optimal dosage for achieving the best results.
Dr. Trevor Kouritzin
PhD (Medicine), MSc (Nutrition), B.Eng (Chemical)
Scientific Affairs, AllMax Nutrition
What is Beta Alanine?
Beta alanine is a naturally occurring amino acid that plays a key role in producing carnosine, a dipeptide made of beta alanine and histidine. Carnosine is found in high concentrations in skeletal muscles, where it serves several important physiological functions, particularly during exercise. One of its key roles is intracellular acid-base regulation, helping to buffer lactic acid buildup during intense physical activity.
The increased interest in carnosine’s pleiotropic effects - such as protection against oxidative damage, regulation of calcium sensitivity, and prevention of glycation - has brought more attention to beta alanine supplementation. Since muscle carnosine levels are primarily dependent on the availability of beta alanine from the diet, supplementing with beta alanine can significantly increase muscle carnosine concentrations, especially in the upper and lower limbs.
What does Beta Alanine do?
Beta alanine’s primary function is to boost carnosine levels in muscles, which has a direct impact on performance. Here’s how it works:
- Buffers lactic acid: By increasing muscle carnosine, beta alanine helps buffer the lactic acid buildup that leads to fatigue during high-intensity activities.
- Enhances endurance: With higher carnosine levels, muscles can sustain high-intensity efforts for longer periods before fatigue sets in.
- Improves performance: Beta alanine is especially effective for activities lasting 1-4 minutes, such as sprints or weightlifting.
In addition to these performance benefits, beta alanine has also been studied for its potential ergogenic and therapeutic benefits, including protection against oxidative damage and the ability to regulate calcium sensitivity in muscles. Research suggests that beta alanine supplementation can increase muscle carnosine concentrations, thus contributing to improved performance in exercise tests and various physical activities.
Products with Beta Alanine
Benefits of Beta Alanine
Supplementing with beta alanine provides several key benefits, particularly for athletes or those who engage in high-intensity training:
- Improved exercise performance:Beta alanine helps extend the duration of intense physical activity by delaying fatigue.
- Increased strength and power: By buffering lactic acid buildup, beta alanine supports sustained high-intensity efforts, improving strength and power output.
- Better muscle endurance: It increases endurance during activities that last 1-4 minutes, like sprints or high-intensity intervals.
- Enhanced recovery: Beta alanine aids in faster recovery by reducing muscle soreness after strenuous training.
Adding beta alanine to your routine, especially when paired with a pre-workout supplement like Impact Igniter Xtreme , CVOL, Impact Pump Xtreme and sold as an essential Beta - Alanine can significantly enhance your workout performance and provide a more noticeable impact on results.
Side Effects of Beta Alanine
Although beta alanine is generally safe for most people, there are a few side effects that some users may experience:
- Paresthesia (tingling sensation): This is the most common side effect, often felt in the face, neck, or hands. It occurs when taking higher doses but is temporary and harmless.
- Digestive issues: Some people may experience bloating, nausea, or other mild gastrointestinal discomfort.
If the tingling sensation becomes bothersome, reducing the dosage or splitting it into smaller amounts throughout the day can help. These side effects typically subside within 30 minutes of consumption.
Beta Alanine Dosage
To achieve optimal results from beta alanine, it’s essential to follow the proper dosage guidelines:
- Typical dose: 2–5 grams per day is the recommended dosage for most individuals.
- Split doses: To minimize side effects like tingling, split the daily dose into smaller portions taken throughout the day.
- Timing: Beta alanine can be taken at any time of the day, but consistent use over several weeks is necessary for the full benefits to take effect.
Incorporating beta alanine with a pre-workout product such as Impact Igniter Xtreme can amplify the benefits of both supplements, making for a potent combination that boosts performance and endurance.
References:
Saunders, B., Elliott-Sale, K., Artioli, G. G., Swinton, P. A., Dolan, E., Roschel, H., ... & Gualano, B. (2017). β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. British journal of sports medicine, 51(8), 658-669.
