What is Beta Alanine?

Have you ever wondered how to naturally boost your athletic performance, delay muscle fatigue, and perhaps even improve your long-term health? The answer might lie in this amino acid: beta-alanine. But what exactly is beta-alanine, and how does it work in our bodies?

In our article, we dive into these questions to demystify beta-alanine and reveal how it could transform your training routine.

What is beta-alanine?

Beta-alanine is a non-essential amino acid, meaning your body can produce it on its own. It plays a crucial role in athletic performance and muscle building, notably by increasing carnosine levels in the muscles.

You can find beta-alanine naturally in certain foods, primarily white meats like chicken and turkey, as well as in fish. These food sources provide modest amounts of beta-alanine, but for significant performance effects, supplementation is often necessary.

Unlike other amino acids that directly build proteins, beta-alanine stands out for its specific role in carnosine synthesis. This difference makes it a supplement of choice for those looking to enhance endurance and reduce muscle fatigue.

Now that we’ve seen where beta-alanine comes from and how it differs from other amino acids, let’s explore its mechanism of action and its tangible benefits for your athletic performance.

How does beta-alanine work?

Beta-alanine increases carnosine levels in the muscles through a simple yet effective process. When ingested, it combines with another amino acid, histidine, to form carnosine. This is then stored in the muscles.

The role of carnosine is crucial during intense exercise. During exertion, your body produces hydrogen ions (H+), responsible for muscle acidity that causes the fatigue and burning sensation you feel. Carnosine acts as a buffer by neutralizing these H+ ions, helping to maintain muscle pH at an optimal level. Simply put, it reduces acidity in your muscles, allowing you to prolong effort and delay fatigue.

This buffering capacity of carnosine has significant effects on your performance. By reducing acid buildup, your muscles can work longer and more efficiently. This translates into a noticeable improvement in endurance.

What are the benefits of beta-alanine for athletic performance?

Improved muscle endurance

Beta-alanine is widely recognized for its ability to improve muscle endurance. By increasing carnosine levels in the muscles, it helps delay the onset of fatigue. This means you can maintain intense efforts longer before experiencing that unpleasant muscle burn.

Reduced muscle fatigue

Another key benefit of beta-alanine is the reduction of muscle fatigue. By buffering the acidity produced during exercise, carnosine helps extend the duration of effort without compromising performance. You’ll feel less exhausted after intensive training sessions, allowing you to train more often and more effectively.

Effects on performance during high-intensity, short-duration exercises

Beta-alanine is particularly effective for high-intensity, short-duration exercises, such as sprinting, fast cycling, and weight training. Studies show that athletes taking beta-alanine can improve their time to exhaustion and increase their power output during these types of exercises.

Studies and scientific evidence

Numerous scientific studies support the benefits of beta-alanine. For example, a meta-analysis published in the “Journal of the International Society of Sports Nutrition” revealed that beta-alanine supplementation significantly improves performance in activities lasting between one and four minutes. These results show that beta-alanine can be a valuable addition to your supplement regimen if you’re looking to enhance your athletic performance.

How to use beta-alanine and what is the right dosage?

To maximize the benefits of beta-alanine, it’s essential to follow appropriate dosage recommendations. Athletes and fitness enthusiasts should take between 3 and 6 grams of beta-alanine per day. This dose can be divided into multiple intakes to minimize side effects, such as paresthesia (tingling sensation).

You can find beta-alanine in various forms, mainly powder and capsules. The powder can be easily mixed into your protein drinks or pre-workout shakes, while the capsules offer convenience of use.

The timing of supplementation is also crucial. For optimal results, it’s recommended to take beta-alanine throughout the day, rather than all at once. For example, you can divide the daily dose into four intakes of 1.5 grams. Some prefer to take a dose before training for an immediate boost, but the key is regularity and consistency in intake.

What are the side effects and precautions to take with beta-alanine?

The most common side effect of beta-alanine is paresthesia, a tingling sensation on the skin. Although this sensation is harmless, it can be unpleasant for some.

To minimize this effect, divide your daily dose into several small intakes throughout the day (for example, 1.5 grams four times a day). This method helps reduce the intensity of the tingling.

Certain populations should consult a healthcare professional before starting to use beta-alanine. This includes individuals with pre-existing medical conditions, pregnant or breastfeeding women, and anyone taking specific medications.

Our pre-workout featuring beta-alanine

The integration of beta-alanine in our Dix pre-workout is a major asset for those looking to enhance their athletic performance. By increasing carnosine levels, beta-alanine helps buffer muscle acidity, thereby reducing fatigue and allowing for more intense and longer workouts. If you are seeking increased endurance and reduced muscle fatigue, our pre-workout is designed to meet these needs with its advanced formulation and high-quality ingredients.

Our Dix pre-workout also contains other powerful ingredients like L-citrulline, L-tyrosine, and Rhodiola rosea, all scientifically supported to maximize your performance. The combination of these elements offers you lasting energy, improved focus, and a significant reduction in muscle fatigue.

Studies and sources

1. Harris RC, Tallon MJ, Dunnett M, Boobis L, Coakley J, Kim HJ, et al. The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Amino Acids. 2006;30(3):279–89.
2. Dunnett M, Harris RC. Influence of oral beta-alanine and L-histidine supplementation on the carnosine content of the gluteus medius. Equine Vet J Suppl. 1999;30:499–504.
3. Hill CA, Harris RC, Kim HJ, Harris BD, Sale C, Boobis LH, et al. Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Amino Acids. 2007;32(2):225–33.
4. Baguet A, Reyngoudt H, Pottier A, Everaert I, Callens S, Achten E, et al. Carnosine loading and washout in human skeletal muscles. J Appl Physiol. 2009;106(3):837–42.
5. Harris RC, Jones G, Hill CH, Kendrick IP, Boobis L, Kim CK, et al. The carnosine content of vastus lateralis in vegetarians and omnivores. FASEB J. 2007;21:76.20.