The Buzz Behind Beta-alanine

In 2015, the International Society of Sports Nutrition published their position on a supplement called beta-alanine (BA). The research suggests that BA improves performance and reduces fatigue when taken in recommended doses. Before we look at what BA does to the body, let us begin with how the body normally produces energy.

Energy Systems

Throughout the day your body produces energy by breaking down glucose and fats with the help of oxygen through the aerobic oxidative system (for more information on energy systems, check out my previous article).

During high-intensity activity (let’s say sprinting or heavy weight lifting), the anaerobic glycolytic system is activated. Your body will begin to breakdown carbohydrates without oxygen, in a quick and inefficient manner called glycolysis, to meet your higher energy needs. As anyone who has ever exercised until they are gasping for air knows, glycolysis can only satisfy these higher energy needs for short periods of time.

Along with the limited duration of this energy burst, breakdown products accumulate, contributing to muscle fatigue and decreased performance. But what about beta-alanine (BA)?

Be patient, I’m getting there…

Muscle Fatigue and Acidosis

Muscle fatigue during exercise, or a decline in muscular force or power capacity, is a result of an accumulation of breakdown products from rushed energy output.

Some breakdown products, such as the notorious lactic acid, create an acidic environment, causing muscular acidosis, that begins to impair muscular contraction and energy metabolism.

What’s worse is that in order to compensate for muscle fatigue, new movements may be adopted or new muscle groups may be activated, influencing performance and/or potentially increasing risk of injury.

Don’t worry, the body has its own method to combat this.

Carnosine

Carnosine is a small protein made up of two amino acids (protein building blocks), histidine and beta-alanine (BA); it mainly maintains acid-base balance within muscle.

Carnosine also seems to protect proteins and has antioxidant, antiaging, and neuroprotective activity. It also has been reported to improve calcium ion sensitivity in muscle contraction processes, and improve neuromuscular fatigue.

With all these benefits it would be great to supplement carnosine… no?

Great thinking! But carnosine supplementation does not seem to work because it cannot be taken up well from the bloodstream. This is where BA comes in.

BA Supplementation

Supplementation of BA has been shown to increase carnosine levels within muscle. This means that BA supplementation can indirectly increase your tolerance for acidic conditions before reaching muscular acidosis.

This increase in acid-base balance capacity from BA supplementation seems to alleviate muscle fatigue and improve performance during high-intensity exercise, especially for exercises lasting 1-4 minutes.

While BA can be obtained in small amounts from eating white or red meat, and can be produced in the liver from alanine (a common amino acid), both these contribute to small changes in BA levels.

For improvements in fatigue and performance regarding high-intensity exercise lasting 1-4 minutes, the International Society of Sports Nutrition recommends a BA dosage of 4-6g/day for at least 2-4 weeks.

One known side-effect from BA supplementation is a tingling similar to when your foot falls asleep that can last up to 1-2 hours. This can be avoided by using several small doses throughout the day or using slow-release formulas, but it shouldn’t be reason for alarm.

 - Lucas Roldos

Disclaimer: The information provided is meant to spread knowledge and induce interest for educational purposes. It is based on limited research. We try to pull the overall message of the literature, but further research may be necessary.  What is done with the information or suggestions is solely the consumers decision. The information provided is not meant to treat or diagnose any medical condition. References are provided for informational purposes only and do not constitute endorsement of any website or other sources.

References:

Bean, Anita. (October 2017). The Complete Guide to Sports Nutrition. London: Bloomsbury Sport.

Wells, GD, et al. (September 2009). Bioenergetic Provision of Energy for Muscular Activity. Paediatric Respiratory Reviews.

Other references provided within the text as hyperlinks.