Beta-Alanine - One of the most potent supplements approved by WADA (World Anti-Doping Agency)

β-Alanine - is an amino acid that, unlike most amino acids, is not used by organisms to synthesize proteins. Instead, it combines with L-Histidine to produce carnosine, which can be found in skeletal muscles, the brain, and the heart. Carnosine acts as a physiological buffer that gets activated during high-intensity exercises. By reducing lactic acid, the primary cause of muscle fatigue, enables the muscles to work more efficiently for longer before reaching the point of failure due to lactic acid accumulation.

Recent research has shown that supplementing with beta-alanine, the precursor of carnosine, is more effective than supplementing with carnosine itself. Interestingly, carnosine supplementation doesn't significantly reduce lactic acid or increase muscle carnosine concentration. Furthermore, supplementing with L-histidine isn't necessary since skeletal muscles usually have high L-histidine levels compared to beta-alanine.


BENEFITS

Beta-alanine is one of the most effective "legal" supplements for professional athletes. Regular supplementation of β-Alanine can increase muscle carnosine concentration up to 80%, and as a result, increase endurance/time to exhaustion up to 20%.

Recent studies suggest that beta-alanine can positively affect power output and benefit athletes who perform exercises in the anaerobic range. Therefore, it is a great deal for powerlifters, sprinters, and all sportpeople practicing the most demanding disciplines. Moreover, beta-alanine used right before resistance training will stimulate the nervous system, thus positively influencing proprioception.

In 2008, Kendrick et al. conducted a study and found that beta-alanine supplementation does not have a significant impact on body mass or body fat. However, it can indirectly promote muscle growth by improving endurance during high-intensity training. This allows individuals to train harder and more efficiently.

Beta-alanine is one of the acknowledged supplements on the ISSN (Journal of the International Society of Sports Nutrition) list.

Dosing:

β-Alanine can be supplemented at ad hoc basis (2-5g per serving daily), nevertheless, for best results, its recommended to use it everyday, for at least 3 months. The concentration of carnosine is gradually increased up to 2 months, and then it sustains on a high level as long as beta-alanine is supplemented.

Higher dosages doesn't improve its effectiveness.

Side effects:

The most common side effect is paraesthesia (tingling of the skin). It is not dangerous and usually fades after 5-30 minutes. Over time the body acquires tolerance, and the side effect disappears.

Also, indigestion or nausea may appear once you exceed 10g per serving.