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ALANINA

Also known as: β-Alanine, beta-alanine, 3-aminopropanoic acid, ALANINA, Beta-Alanine

Overview

Beta-alanine is a naturally occurring beta-amino acid found in foods like poultry, meat, and fish. It is a non-proteinogenic amino acid, meaning it is not incorporated into proteins but serves as a rate-limiting precursor for carnosine synthesis in skeletal muscle. Supplementation with beta-alanine is primarily used to increase muscle carnosine levels, which helps buffer hydrogen ions during high-intensity exercise, improving exercise capacity and performance. It is particularly effective in exercises involving high-intensity efforts lasting 1 to 4 minutes. The efficacy of beta-alanine supplementation is supported by extensive research, including numerous randomized controlled trials, systematic reviews, and meta-analyses. High-quality evidence confirms its ability to improve various exercise performance metrics.

Benefits

Beta-alanine supplementation significantly improves exercise capacity and performance, especially in high-intensity activities. Meta-analyses indicate an average increase of approximately 7% in maximal and average power output in trained male athletes after 4-5 weeks of supplementation at around 4.2 g/day. This is primarily due to enhanced muscle buffering capacity resulting from increased carnosine concentrations. Potential secondary benefits include improvements in strength and power output during maximal intensity efforts. While most evidence is derived from studies on young, trained male athletes, the benefits are likely applicable to women and untrained populations as well. These benefits typically manifest after 4-6 weeks of consistent supplementation, correlating with muscle carnosine accumulation.

How it works

Beta-alanine is absorbed in the small intestine and transported into muscle cells, where it combines with histidine to form carnosine. Carnosine acts as an intracellular pH buffer, reducing acidosis during high-intensity exercise. This buffering action helps to maintain muscle function and delay fatigue. The primary biological pathway involves carnosine synthesis enzymes and muscle buffering systems. Beta-alanine supplementation primarily affects skeletal muscle physiology by increasing intramuscular carnosine concentrations, thereby enhancing the muscle's ability to withstand the acidic environment created during intense physical activity.

Side effects

Beta-alanine is generally safe and well-tolerated at recommended doses. The most common side effect is paresthesia, a tingling sensation, which is typically transient and dose-dependent. Mild gastrointestinal discomfort has been reported in some individuals, but serious adverse effects are rare. There are no significant drug interactions documented. No specific contraindications exist, but caution is advised for individuals with a known sensitivity to paresthesia. Limited data are available regarding the use of beta-alanine in pregnant or lactating women and children, so caution is advised in these populations. It's important to note that paresthesia, while sometimes uncomfortable, is harmless and temporary.

Dosage

The minimum effective dose of beta-alanine is approximately 3.2 to 4.8 grams per day. The commonly recommended dosage range is 4 to 6 grams daily, divided into smaller doses to minimize paresthesia. Up to 6.4 grams per day has been used safely in studies. Timing of intake is flexible, but consistent daily intake is more important than timing relative to exercise. Sustained-release formulations may help reduce side effects. Co-ingestion with meals may improve tolerance. While no specific cofactors are required, adequate histidine availability is necessary for carnosine synthesis.

FAQs

Is beta-alanine safe?

Yes, beta-alanine is safe at recommended doses. The most common side effect is a harmless tingling sensation (paresthesia).

When will I see results?

You can typically expect to see noticeable improvements in exercise performance after 4-6 weeks of consistent daily supplementation.

Can beta-alanine be stacked with other supplements?

Yes, beta-alanine is often combined with other supplements like creatine or caffeine to enhance performance benefits.

Does it work for endurance exercise?

Beta-alanine's effects are more pronounced in high-intensity, anaerobic exercise rather than prolonged endurance activities.

Is paresthesia harmful?

No, paresthesia (the tingling sensation) is harmless and temporary. It is a common side effect that usually subsides with continued use or reduced dosage.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/27797728/ – This systematic review and meta-analysis of multiple RCTs found that beta-alanine supplementation significantly improves exercise capacity and performance, especially in high-intensity exercise modalities. The study identified modifying factors influencing efficacy, but noted variability in dosing and exercise types across studies. The review was published in BMJ with rigorous methodology, indicating high quality.
https://pubmed.ncbi.nlm.nih.gov/32824885/ – This systematic review and meta-analysis focused on RCTs examining aerobic-anaerobic performance and confirmed the ergogenic effects of beta-alanine on physical performance. The study reported statistically significant improvements in power and endurance metrics, but acknowledged heterogeneity in study designs. The review is peer-reviewed, indicating a high level of scientific scrutiny.
https://journals.humankinetics.com/view/journals/ijsnem/34/6/article-p397.xml – This study focused on young, male trained athletes supplementing with approximately 4.2 g/day of beta-alanine for 4-5 weeks. The findings showed significant increases (approximately 7%) in maximal and average power output during maximal intensity exercise. The study's focus on male athletes limits generalizability to other populations, but the clear effect sizes and controls indicate high quality.
https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2020.00913/full – This systematic review with Bayesian meta-analysis used individual and aggregate data from controlled trials to establish a dose-response relationship between cumulative beta-alanine intake and muscle carnosine increase. The findings support the mechanistic basis for performance improvements, but the study noted insufficient data to fully explore the interaction of dose and duration. The advanced statistical modeling indicates a high level of scientific rigor.
https://bjsm.bmj.com/content/54/15/925 – This source confirms the ergogenic effects of beta-alanine, particularly its ability to improve exercise performance by increasing muscle carnosine levels. It highlights the role of carnosine as an intracellular pH buffer, reducing acidosis during high-intensity exercise. The study's publication in the British Journal of Sports Medicine (BJSM) signifies its high quality and relevance to sports science.