Beta-alanine is a non-essential amino acid, naturally produced in the body on its own. However, it's distinct from other amino acids, as it does not have a direct role in building proteins like most amino acids. Instead, beta-alanine combines with another amino acid called histidine to form a compound called carnosine, which is stored in your skeletal muscles and brain. Carnosine decreases lactic acid buildup in muscles during a workout, which results in improved endurance and athletic performance.
Why Is Carnosine Important?
Carnosine acts as a buffer against the buildup of acid in muscles during intense exercise. When your muscles become too acidic, fatigue sets in. By increasing carnosine levels, beta-alanine helps delay this fatigue, allowing you to train harder and longer.
Beta-alanine is quite popular in the sports and fitness industry, commonly used as a pre-workout supplement due to its proven ability to enhance performance, endurance, and strength.
How Does It Work?
The histidine levels are usually higher and beta-alanine levels are low in the muscles; this restricts the production of carnosine. Evidence reveals that supplementation with beta-alanine increased carnosine levels in muscles by 80%.
During exercise, carnosine acts by:
The breakdown of glucose (glycolysis) is the primary source of fuel during high-intensity exercise.
During the period of exercise, muscles break down glucose into lactic acid, which is converted into lactate and makes hydrogen ions.
The hydrogen ions lower the pH level in your muscles, making them very acidic.
High acidic nature of muscles impedes glucose breakdown and decreases the muscle’s ability to contract, resulting in fatigue.
Also Read: Fatigue During Workouts? Try These Nutritional Supplements For Optimum Energy And Health
Carnosine act as a buffer against the acid, reducing the acidity in muscles during high-intensity exercise. As beta-alanine supplements can increase carnosine levels, they help muscles to lower acid levels during exercise and ease overall fatigue.
Health Benefits of Beta-Alanine
Improves Athletic Performance
Beta-alanine remarkably boosts performance while performing short-to-medium duration high-intensity exercises (60 seconds to 4 minutes) like sprinting, weightlifting, rowing and High-Intensity Interval Training (HIIT). This is due to the increased carnosine production, which buffers acid secretion and prolongs muscle endurance.
Reduces Muscle Fatigue
During strenuous physical workouts, lactic acid builds up and causes a burning sensation in muscles. Beta-alanine helps to delay the onset of this “burn”, extend time to exhaustion and let the body do more reps, sets, or rounds.
Also Read: L-Arginine: Discover Health Benefits, Uses, And Side Effects Of This Amino Acid
Boosts Muscle Carnosine Levels
Studies show that beta-alanine supplementation can increase muscle carnosine levels by up to 80% in just a few weeks. This effect is particularly beneficial for vegetarians and vegans, who naturally have lower carnosine levels and older adults, who experience muscle decline with age
Promotes Muscle Mass
Although beta-alanine does not directly build muscle, it allows you to train harder and longer, which contributes to improved muscle hypertrophy (growth) and greater training volume over time
Cognitive/ Anti-Ageing Benefits
Emerging research in animals suggests carnosine (and by extension beta-alanine) may act as a potent antioxidant that shield the body against age-related cognitive decline, fight oxidative stress and inflammation. However, more clinical human research is needed in these areas.
Food Sources of Beta-Alanine
Beta-alanine is not found directly in plant foods but is derived from carnosine-rich animal-based proteins such as:
Chicken and turkey
Read meat varieties
Fish (especially tuna and salmon)
Vegetarians and vegans typically have lower muscle carnosine levels and may benefit more from beta-alanine supplements.
Uses of Beta-Alanine
Largely used in sports and fitness supplements as pre-workout powders.
It is used by endurance athletes, bodybuilders, and sprinters.
Being studied for its role in ageing and neurological function.
Side Effects of Beta-Alanine
Paraesthesia (tingling sensation) is a common, harmless side effect that may affect the face, neck, or hands. Often occurs with large single doses.
Stomach upset can happen if taken in large amounts.
People with pre-existing medical conditions or on medications should consult a doctor.
Pro-Tip: Always go for smaller doses (or sustained-release formulations) can reduce side effects.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
International society of sports nutrition position stand: Beta-Alanine
Eric T Trexler 1,#, Abbie E Smith-Ryan 1,✉,#, Jeffrey R Stout 2, Jay R Hoffman 2, Colin D Wilborn 3, Craig Sale 4, Richard B Kreider 5, Ralf Jäger 6, Conrad P Earnest 5,7, Laurent Bannock 8, Bill Campbell 9, Douglas Kalman 10, Tim N Ziegenfuss 11, Jose Antonio 12
https://pmc.ncbi.nlm.nih.gov/articles/PMC4501114/
Effects of β-alanine supplementation on exercise performance: a meta-analysis
R M Hobson 1, B Saunders 1, G Ball 1, R C Harris 2, C Sale 1,✉
https://pmc.ncbi.nlm.nih.gov/articles/PMC3374095/
