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Beta-Alanine: The perfect supplement for your physical endurance!

Beta-Alanine:  The perfect supplement for your physical endurance! 1-3

Making the most of your workout to improve your athletic performance may require not only a well-balanced diet but also the support of sports nutrition supplements. Beta-Alanine is one of the most popular pre-workout supplements with a proven track record in the world of high athletic performance and fitness. Found in protein rich foods such as chicken, beef, pork and fish, Beta-Alanine has been used for decades by athletes in the form of supplements to enhance performance, as well as benefit overall health.

How Does Beta-Alanine Affect Athletic Performance and Strength?

Researchers have demonstrated that Beta-Alanine is a type of amino acid that the body does not incorporate into proteins. Rather, it was found to be the rate-limiting precursor to the synthesis of carnosine, a dipeptide of histidine and Beta-Alanine found in skeletal muscle. Carnosine helps buffer changes in muscle pH, thereby reducing muscle fatigue and loss of force production during high-intensity exercises. Studies have shown Beta-Alanine supplementation resulted in elevated intramuscular carnosine content, enhancing buffering capacity during intense exercise, allowing positive effect on athletic performance. In a position statement, The Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine, stated that Beta-Alanine supplementation may improve training capacity and enhance performance, especially of high-intensity exercise lasting 1-2 minutes.

Safety and Dosage of Beta-Alanine

Beta-Alanine is a naturally occurring type of amino acid in the body, and therefore its dietary supplementation is safe. The most common side effect of Beta-Alanine is a tingling feeling in the body (known as paraesthesia). Painless and not harmful, this tingling feeling can be lessened by dividing the dosage of the supplement. Based on the position statement of the International Society of Sports Nutrition, Beta-Alanine supplementation (4 – 6 g daily) is safe and can significantly increase muscle carnosine concentrations, improving exercise performance.


REFERENCES

https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/
https://examine.com/supplements/beta-alanine/#ref103
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/