Title : Beta-alanine -. A Beginner's Guide
link : Beta-alanine -. A Beginner's Guide
Beta-alanine -. A Beginner's Guide
That is because it has been shown to improve performance, as well as health benefits in general.
This article explains everything you need to know about beta-alanine.
What is beta-alanine?
Beta-Alanine is a nonessential amino acid.
Unlike most amino acids, is not used by the body to synthesize proteins.
Instead, with histidine , which produces carnosine . This is stored in skeletal muscles ( 1 ).
carnosine reduces the buildup of lactic acid in the muscles during exercise, leading to better athletic performance ( 2 3 ).
The structure of the molecule beta-alanine looks like this:
Conclusion: beta-alanine is a nonessential amino acid. The body uses it to produce carnosine, which helps improve exercise performance.
How does it work?
In muscle, histidine levels are high and levels of beta-alanine are low. Low levels of beta-alanine limit production carnosine ( 1 , 4 ).
Supplementation with beta-alanine has been shown to increase levels of carnosine in muscle by 80% ( 4 , 5 , 6 7 8 ).
carnosine mechanism of action during the year is as follows:
- Glucose is broken :. glycolysis it is the breakdown of glucose, which is the main source of fuel during high-intensity exercise
- lactate is produced: As you exercise , muscles break glucose into lactic acid. This becomes lactate producing hydrogen ions (H +).
- Muscles become more acidic Hydrogen ions reduce the pH level in the muscles, making them more acid
- Fatigue sets. in: acidity blocks muscle glucose degradation and reduces the ability of muscles to contract. This causes fatigue ( 8 , 9 , 10 ).
- Carnosine buffer :. carnosine serves as a buffer against acid, which reduces the acidity in the muscles during high-intensity exercise ( 8 11 )
Because supplements beta-alanine increases carnosine levels in muscles, the muscles that help reduce acid levels during exercise. This leads to reduced fatigue.
Conclusion :. supplements of beta-alanine increases carnosine, which reduces the acidity in the muscles during high-intensity exercise
How beta-alanine affects athletic performance and strength?
Beta-alanine improves athletic performance. It can reduce fatigue, increase stamina and improve performance in high-intensity exercise.
increases time to exhaustion
Studies have shown that beta-alanine helps increase time to exhaustion (TTE).
In other words, it helps you exercise for longer periods at a time ( 3 8 12 ).
One study found that cyclists 4 weeks of supplementation increased the total work completed by 13%. It further increased by 3.2% after 10 weeks ( 5 ).
Similarly, 20 male subjects in a comparable test cycles increased their time to exhaustion by 13-14% after 4 weeks of beta-alanine supplementation ( 13 ).
benefits exercises shorter duration
In general, muscle acidosis limits the duration of high-intensity exercise.
For this reason, specifically beta-alanine helps performance during high intensity and short duration exercises lasting from one to several minutes.
One study showed that 6 weeks time increase beta-alanine to the depletion of 1168-1387 seconds during high intensity interval training (HIIT) ( 14 ).
Another study found that 18 rowers who supplemented for 7 weeks were 4.3 seconds faster than the placebo group in a 2,000 meter race lasts more than 6 minutes ( 15 ).
Other benefits
Beta-alanine can also delay fatigue by increasing the ventilation rate 13.9% ( 16 , 17 ).
For the elderly, which can help increase muscular endurance ( 18 ).
In resistance training, which can increase the volume of training and reduce fatigue. However, there is no consistent evidence that beta-alanine improves strength ( 19 20 21 22 ).
Conclusion: The beta-alanine is more effective in exercises lasting from one to several minutes. It can help reduce fatigue, while increasing exercise capacity and muscular endurance.
As affects body composition
Some evidence suggests that beta-alanine can benefit the body composition.
One study showed that 3 weeks of supplementation increased lean muscle mass ( 17 ).
Similarly, 4 weeks of supplementation helped 32 women to reduce their body weight and body fat while also increasing lean muscle mass ( 23 ).
It is possible that improvements in body composition seen in these studies are mainly due to the increase in the volume of exercise come from supplements.
However, some studies showed no significant differences in body composition and body weight after treatment ( 22 24 ).
Conclusion: Beta-alanine can help increase the volume of exercise. This could lead to increased lean body mass and reducing body fat, although the evidence is mixed.
Health Benefits of beta-alanine
Beta-Alanine increases carnosine levels, which can have various health benefits.
Interestingly, studies in animal and test tube studies show that carnosine has antioxidant properties, anti-aging and immunity enhancing properties. However, human studies are needed.
The antioxidant benefits of carnosine include neutralizing free radicals and reduce oxidative stress ( 25 , 26 , 27 ).
carnosine also prevents changes in the structure and function of proteins in the body. This can give you some anti-aging ( 28 ) properties.
Moreover, carnosine seems to raise nitric oxide production. This can help against the aging process and improve immune function ( 29 30 ).
Finally, carnosine increases the quality and function of muscles in the elderly ( 18 31 ).
Conclusion: carnosine has antioxidant properties that enhance immunity, anti-aging. muscle function in older adults also benefits.
Major Food Sources
Breaking both carnosine and anserina can produce beta-alanine.
The main food sources are meat, poultry and fish.
As a result, vegetarians and vegans are about 50% less carnosine in muscles compared to omnivores ( 32 ).
Despite these pet foods containing carnosine, do not contain enough to maximize levels in the body.
Conclusion :. Beta-alanine can be obtained from foods rich in carnosine such as meat, chicken and fish
Dosage and how to take
It is generally advised to take 2-5 grams day ( 33 ).
An increase of 40-60% in muscle carnosine concentrations are often seen after 4 weeks of supplementation ( 34 ).
The use of beta-alanine with a meal can further increase levels of carnosine ( 34 ).
Conclusion: It is generally recommended to consume 2.5 grams of beta-alanine daily. If taken with a meal can be even more effective.
Safety and side effects
The most common side effect of beta-alanine is paresthesia .
This is an unusual sensation is typically described as "tingling on the skin." Usually it experienced in the face, neck and back of hands.
The intensity of this increases with the size tingling dosage. It usually begins with doses of 800 mg or higher, and disappears 60-90 minutes after consumption ( 3 ).
There is no evidence that paresthesia is harmful in any way ( 35 ).
Another possible side effect is the reduction in taurine levels. This is due to beta-alanine can compete against taurine uptake in muscle.
In animal studies, beta-alanine has been shown to decrease levels of taurine by 50%.
Conclusion: Side effects include tingling and decreased taurine. The data are limited, but beta-alanine appears safe for healthy individuals.
The combination of sports supplements
The beta-alanine is often combined with other supplements.
These include sodium bicarbonate, creatine and several pre-workout supplements.
Sodium Bicarbonate
Sodium bicarbonate (sodium bicarbonate) increases exercise performance by reducing acid in the blood and muscles ( 3 ).
Many studies have examined the combination of beta-alanine and sodium bicarbonate.
The results suggest some benefits of the combination of the two supplements, especially during periods in which inhibits muscle performance acidosis ( 36 , 37 ).
Creatine
Creatine helps high intensity performance exercise by increasing ATP availability.
When used together, creatine and beta-alanine have been shown to benefit exercise performance strength and lean muscle mass ( 38 39 40 ).
Pre-Workout Supplements
pre-workout supplements often contain several proven ingredients to improve exercise performance ( 3 ).
The beta-alanine is often added to these supplements at a dose of 2-4 grams.
Studies have shown an increase in strength, power and lean muscle mass after using pre-workout supplements for at least 4 weeks ( 41 42 , 43 , 44 ).
Conclusion :. Beta-alanine can be even more effective when combined with a pre-workout supplement, sodium or creatine bicarbonate
Take Home Message
Beta-alanine improves performance by increasing exercise capacity and decreased muscle fatigue.
also has antioxidant properties that enhance immunity, anti-aging.
, you can get beta-alanine carnosine-containing foods or through supplements, the recommended dose is 2-5 grams per day.
Although cause skin tingling, beta-alanine is considered to be a safe and effective way to increase exercise performance supplement.
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