Have you ever heard of beta-alanine? It’s a supplement that’s been gaining popularity among athletes and fitness enthusiasts alike for its ability to enhance athletic performance and muscle endurance. But what exactly is beta-alanine and how does it work in the body? In this blog, we’ll explore the science behind beta-alanine and give you a better understanding of its effects on the body.
What is Beta-alanine?
Beta-alanine is a non-essential amino acid that the body naturally produces in small amounts. However, it can also be obtained through dietary sources such as meat and poultry. When you consume beta-alanine, it combines with another amino acid called histidine to form a molecule called carnosine. Carnosine is found in high concentrations in muscle tissue, where it acts as a buffer against acid build-up during high-intensity exercise.
During exercise, your muscles produce hydrogen ions, which can lower the pH level of your muscles and contribute to muscle fatigue. However, carnosine can help neutralize these hydrogen ions, which can delay muscle fatigue and improve exercise performance.
Studies have shown that supplementing with beta-alanine can increase carnosine levels in the muscles, which can lead to improved exercise performance and muscle endurance. A meta-analysis of 15 studies found that beta-alanine supplementation led to significant improvements in exercise performance, particularly in high-intensity activities such as sprinting and cycling.
It’s worth noting that beta-alanine supplementation is most effective when combined with regular exercise training. It’s not a magic pill that will automatically improve your athletic performance without putting in the work. However, if you’re already training regularly and looking for a way to enhance your performance, beta-alanine could be a valuable addition to your supplement regimen.
The right dosage
In terms of dosage, the most effective dose of beta-alanine appears to be around 4-6 grams per day, taken in divided doses throughout the day. However, some people may experience a harmless side effect called paresthesia, which is a tingling or itching sensation on the skin. This sensation is temporary and usually goes away within 30-60 minutes.
The big elephant in the room is, why does beta-alanine cause an itching sensation? The itching and tingling sensation, known as paresthesia, is caused by the activation of nerve endings under the skin. Beta-alanine increases levels of the amino acid histidine, which in turn increases production of the dipeptide carnosine. Carnosine binds to nerve receptors, causing the tingling sensation. This sensation is temporary and harmless, and typically goes away within 30-60 minutes.
While the paresthesia sensation caused by beta-alanine supplementation can be uncomfortable, it’s important to note that it’s not harmful and is actually a sign that the supplement is working as intended. It’s also worth noting that not everyone experiences this sensation, and some individuals may be more sensitive to it than others.
If the tingling sensation is bothersome, one way to reduce it is to take smaller doses of beta-alanine throughout the day instead of taking a larger dose all at once. Additionally, some beta-alanine supplements may include other ingredients that can help reduce the tingling sensation, such as L-histidine or niacin.
beta-alanine is a supplement that can enhance athletic performance and muscle endurance by increasing carnosine levels in the muscles. It’s most effective when combined with regular exercise training, and the most effective dosage is around 4-6 grams per day. While it may not be a magic pill, beta-alanine could be a valuable addition to your supplement regimen if you’re looking to take your athletic performance to the next level.