🎓 📝 LAB REPORT-365 📝 🎓
#18 Beta-Alanine Facts
Beta-alanine is a modified version of the amino acid Alanine and is a building block of Carnosine.
It is a form of performance enhancer and an amino acid supplement. It tends to stack/go well with creatine to assist sports performance but does not mix well with Taurine (added into red bull) as it may cancel each other out or compete for uptake/absorption.
Beta-alanine has been shown to enhance muscular endurance through assisting in buffering acid in muscles, which can assist in performance in the 60-240 second range. It also seems to aid in lean-mass increases. Anecdotal reports state that athletes can perform one to two more repetitions in the gym when training in sets of 8-12. Beta-alanine is also said to improve cardiovascular exercise performance like rowing or sprinting.
When beta-alanine is taken, it is converted into the molecule Carnosine, which acts as a pH buffer in the body. Carnosine is stored in cells and released in response to drops in pH. Simply put, it will delay the sensation of burning in muscles.
Large doses of Beta-Alanine may cause Paresthesia; a tingling sensation. This is a harmless side effect, however it can be distracting to performance.
Beta-alanine can be found in meats such as Beef, Pork, Chicken, and fish, with pork having the higher concentration.
Beta-Alanine is not a banned substance however; if you are considering supplementing this product, ensure you check the product itself. Manufacturers frequently create proprietary mixes/blends, which may contain banned substances. This is most commonly found in Pre-Workout supplements.
If you are considering taking Beta-Alanine as a supplement, see a qualified dietician or nutritionist for more specific details. This article is intended as an educational guide, not a specific set of instructions on how to take beta-alanine. However, Beta-alanine is well researched and considered quite safe.
Derave, W., Everaert, I., Beeckman, S., & Baguet, A. (2010). Muscle carnosine metabolism and β-alanine supplementation in relation to exercise and training.Sports medicine, 40(3), 247-263.
Sale, C., Saunders, B., & Harris, R. C. (2010). Effect of beta-alanine supplementation on muscle carnosine concentrations and exercise performance. Amino acids, 39(2), 321-333.
Stout, J. R., Cramer, J. T., Mielke, M., O’KROY, J. O. S. E. P. H., Torok, D. J., & Zoeller, R. F. (2006). Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. The Journal of Strength & Conditioning Research, 20(4), 928-931.
Zoeller, R. F., Stout, J. R., O’kroy, J. A., Torok, D. J., & Mielke, M. (2007). Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustion.Amino acids, 33(3), 505-510.