Supplement Profile – Beta Alanine

So how does beta-alanine work? By buffering the build-up of what us science types call ‘hydrogen ions’ or H+. For instance, have you ever felt that nasty burn at the end of a 400 meter sprint? Or at the last rep of leg extensions? That is a build up of H+. Because acidic buildup occurs in all types of activity, in all muscle fiber types, and beta-alanine can buffer it, it makes sense that by supplementing with beta-alanine, your workouts become better, more intense, with the end result you being bigger, faster, and stronger.

How Does it Work?

Beta-alanine is used to make something called carnosine. It is actually carnosine, in your muscles, that acts as a buffer. Carnosine is a dipeptide (i.e. two amino acids bound together) found primarily in fast-twitch muscle. With higher carnosine levels in muscle, however, you prevent the drop in pH. With H+ buffered, you continue to squeeze out reps, continue to run at a high intensity, or you simply lift heavier weights for more reps.

How Well Does it Work?

In a very recent study, 13 men were supplemented with beta-alanine for 4 weeks, 8 of these for 10 weeks. A biopsy of the vastus lateralis was obtained from 6 of the 8 at 0, 4 and 10 weeks. Muscle carnosine was significantly increased by 59% and 80% after 4 and 10 weeks beta-alanine supplementation. Carnosine, initially 1.71 times higher in the fast-twitch type IIa fibers, increased equally in both type I (slow twitch) and IIa fibres.

More importantly, in a measure of cycling performance (total work done or TWD) 4 weeks of beta-alanine supplementation resulted in a significant increase in TWD (+13.0%).(1) Another study found that beta-alanine supplementation improved submaximal cycling performance and time to exhaustion in young women. The scientists theorized that this was perhaps the result of an increased buffering capacity due to elevated muscle carnosine concentrations.

Even though these studies typically use cycling as their exercise performance test, it makes perfect sense that the same thing would occur with running, swimming, and other endurance type events or exercise. And last but not least, another study lead by Dr. Jeff Stout, one of the leading researchers in the field of sports supplements, examined the effects of beta-alanine supplementation on physical working capacity at fatigue threshold (PWCFT) in untrained young men. Subjects consumed either 1.6g of beta-alanine or sugar placebo four times per day for six days, then 3.2 grams per day for 22 days.

What Happened?

The results revealed a significantly greater increase in PWCFT of 14.5%. Or in plain English. That’s better performance!! A greater work capacity must equal more reps and more sets in a given workout. There are other studies coming out on this new cool amino acid. Meanwhile, you ought to give it a shot and see what it does for you.

How To Use It

Perhaps the ‘best’ way to ingest six grams daily, in divided 4 to 8 doses, for at least two weeks to see its first effect.” The minimal dose seems to be in the 3 gram range. But why take it in divided dose throughout the day?

One, there is a slight flushing / tingling effect with high doses (at or greater than 1.6 grams) called paraesthesia. This is resolved by taking smaller doses 8 times per day instead of 4 or by mixing it with food. Most people, however, are not bothered by paraesthesia. The second reason for taking multiple doses it to ensure a constant presence of beta-alanine which helps drive it into the muscle cell were it synthesizes into carnosine.

Source - a1supplements.com