Beta-Alanine is an amino acid that is produced in the liver that also can be ingested via foods such as poultry and meat. Independently, Beta-alanine is not considered an ergogenic aid for sporting performance, but is the precursor to Carnosine synthesis, increasing the levels of Carnosine within the body.
So… Why don’t we just take more carnosine?
Ingesting carnosine orally is highly inefficient as our bodies will metabolise it before it manages to reach our skeletal muscle- this is why ingesting something to naturally increase these levels is far more beneficial.
What does it do?
It has been shown to help enhance muscular endurance, especially in resistance training of 8-15 repetitions. It has also been shown to increase performance in moderate to high-intensity cardiovascular intervals such as rowing or sprinting.
Once ingested by the body beta-alanine increases the carnosine levels in the body, which acts as an acid buffer in the body. During bouts of intense exercise, hydrogen ions are generated as a by-product of producing energy quickly, altering the pH of the blood and causing the burn and fatigue we often associate with lactic acid. The carnosine is released in response to this change in pH and allows you to squeeze out the extra vital few reps.
How much do you need?
Take 2 – 5 g daily, for a minimum of 4 weeks. But note that beta-alanine is not time dependant. Meaning that you do not get the effects in direct correlation with supplementing, like you would with caffeine. Instead, over time you will gradually store more carnosine. Note that large doses can cause paresthesia (an itching or tingling in the limbs and face). This is completely harmless and can be avoided by spreading your dosage out throughout the day.