Beta-Alanine: The Essential Pre-Workout Ingredient
What is Beta-Alanine?
Beta-Alanine is a non-essential amino acid, meaning our bodies can produce it naturally. However, it’s not typically used in the production of proteins like most other amino acids. Instead, Beta-Alanine combines with the amino acid histidine in our bodies to form carnosine, a compound that plays a crucial role in muscle endurance during high-intensity exercise(1).
Effects of Beta-Alanine
The primary role of Beta-Alanine supplementation is to increase the carnosine concentration in our muscles. Research has shown that supplementing with Beta-Alanine can raise muscle carnosine levels by up to 80%(2).
This increase in carnosine is significant for a few reasons:
Muscle Endurance: Carnosine helps buffer the acid in our muscles during high-intensity exercise, which delays the onset of fatigue2. This can lead to improvements in performance in activities that last one to several minutes(3).
Muscle Growth: Some research suggests that Beta-Alanine could help promote muscle growth by enhancing the effects of resistance training(4).
Max Absorption and Intended Use
Beta-Alanine is most effectively absorbed by the body when taken in small doses throughout the day, as large single doses can lead to flushing or tingling, known as paresthesia(5). It's recommended to take doses of 800 mg to 1600 mg throughout the day for optimal absorption(5). As with any supplement, it's important to consult with a healthcare provider before beginning a regimen.
Beta-Alanine is particularly useful for athletes participating in high-intensity, short-duration exercises, like sprinting or weight lifting(3). However, anyone looking to enhance their exercise performance or muscle endurance could potentially benefit from Beta-Alanine supplementation.
Conclusion
Beta-Alanine plays a vital role in boosting athletic performance and increasing muscle endurance. It's the primary ingredient in many pre-workout supplements, including our own Animus Ignite Chews. Remember, it's essential to consult with a healthcare provider before starting any new supplement regime.
References:
Derave, W., Everaert, I., Beeckman, S., & Baguet, A. (2010). Muscle carnosine metabolism and beta-alanine supplementation in relation to exercise and training. Sports Medicine, 40(3), 247-263.
Hobson, R. M., Saunders, B., Ball, G., Harris, R. C., & Sale, C. (2012). Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids, 43(1), 25-37.
Artioli, G. G., Gualano, B., Smith, A., Stout, J., & Lancha Jr, A. H. (2010). Role of beta-alanine supplementation on muscle carnosine and exercise performance. Medicine and Science in Sports and Exercise, 42(6), 1162-1173.
Kendrick, I. P., Harris, R. C., Kim, H. J., Kim, C. K., Dang, V. H., Lam, T. Q., ... & Wise, J. A. (2008). The effects of 10 weeks of resistance training combined with beta-alanine supplementation on whole body strength, force production, muscular endurance and body composition. Amino Acids, 34(4), 547-554.
Stellingwerff, T., Anwander, H., Egger, A., Buehler, T., Kreis, R., Decombaz, J., & Boesch, C. (2012). Effect of two β-alanine dosing protocols on muscle carnosine synthesis and washout. Amino Acids, 42(6), 2461-2472.
