Beta Alanine is a non-essential amino acid that combines with L-Histidine in the body to produce a dipeptide called Carnosine.
Carnosine builds up in skeletal muscle after continual supplementation of Beta-Alanine and buffers H+ (Lactic Acid). NB: Histidine is not the limiting amino acid and supplementation doesn’t improve results.
After 4 weeks of Beta-Alanine supplementation athletes experience greater than 50% increase in Carnosine and after 10 weeks greater than 80% increase.
This allows for increased additional repetitions and improved athletic performance.
Beta-Alanine is well tolerated although many users experience paraesthesia. This is when the skin tingles with a pins and needles effect. It doesn’t cause any lasting side effects and the tingling subsides within 10 – 15 mins of consumption. Some users enjoy this sensation and others not so much.
Generally, a dose of between 3.2 – 6.4g daily for at least 21 days is needed to experience any profound performance benefit from Beta-Alanine. Start with closer to 6g daily for at least the first 5 days and then maintain on 3g a day thereafter. Studies show longer use (6-10 weeks) provides greater benefit.
- Reducing lactic acid
- Boosting nitric oxide
- Increasing repetitions
- Supporting lean muscle