Beta Alanine is a common ingredient in one of the most popular supplement products on the market- pre-workout mixes. The three recognizable ingredients that are in almost every pre-workout mix are caffeine, creatine, and beta alanine. Supplement inside look has taken a dive in to the effects of the latter two, today it is beta alanine’s turn.
What is it?
Beta-alanine is a non-essential amino acid that is produced naturally in the body. Unlike most amino acids, it does not synthesize protein but rather works with histidine to produce carnosine.
What are the benefits to supplementation?
When supplementing with beta alanine, the increase in carnosine levels have been shown to buffer fatigue effects during high intensity exercise. From the ISSN Position Stand: “Daily supplementation of beta-alanine for at least 2 to 4 weeks has been shown to improve exercise performance, with more pronounced effects in open end-point tasks/time trials lasting 1 to 4 min in duration.” Beta alanine use has also been shown to improve max strength and max power output. A recent study even showed that beta alanine supplementation improved 10km running time trial.
How much should I consume?
Though study numbers are still limited, most used a daily supplementation of 4-6g. Most pre-workout mixes have around 1.5-2g of beta alanine in one scoop serving. Evidence is anecdotal, but most users will build a tolerance and eventually go above single serving prior to working out.
Safety
At recommended doses, beta alanine appears to be safe for healthy populations. The only side effect seen so far is the “tingling” feeling that can come with consumption. According to the ISSN Position Stand, this can be attenuated by dividing into a lower dose (1.6g) or using a sustained release formula.
References
Mate-Munoz, J. L., Lougedo, J. H., Garnacho-Castano, M. V., Viego-Herreros, P., Lozano-Estevan, M., Garcia-Fernandez, P., . . . Dominguez, R. (2018). Effects of β-alanine supplementation during a 5-week strength training program: A randomized, controlled study. Journal of International Society of Sports Nutrition, 15(19).
Santana, J. O., De Freitas, M. C., Dos Santos, D. M., Rossi, F. E., Lira, F. S., Rosa-Neto, J. C., & Caperuto, E. C. (2018). Beta-Alanine Supplementation Improved 10-km Running Time Trial in Physically Active Adults. Frontiers in Physiology, 9.
Trexler, E. T., Smith-Ryan, A. E., Stout, J. R., Hoffman, J. R., Wilborn, C. D., Stout, C., . . . Antonio, J. (2015). International society of sports nutrition position stand: Beta-Alanine. International Society of Sports Nutrition.
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