What is Beta-Alanine?
Beta-alanine is a non-essential amino acid that has become increasingly popular among athletes and bodybuilders due to its potential to enhance exercise performance. It is a precursor to carnosine, which is an intracellular pH buffer that helps to regulate acid levels in the muscles during exercise. Beta-alanine supplementation has been shown to significantly increase muscle carnosine concentrations, thereby improving buffering capacity and delaying the onset of fatigue.
What is the recommended dose?
The recommended daily dosage of beta-alanine ranges from 4 to 6 grams per day, taken in divided doses over the course of a day. This dosage has been shown to be safe and effective in healthy populations, with the only reported side effect being paraesthesia (tingling).
What does research tell us about Beta-Alanine?
Research has indicated that beta-alanine supplementation can improve exercise performance, particularly in open-endpoint tasks/time trials lasting 1 to 4 minutes in duration. Its ability to attenuate neuromuscular fatigue has also been demonstrated, particularly in older subjects. Preliminary evidence suggests that beta-alanine may also improve tactical performance.
Combining beta-alanine with other single or multi-ingredient supplements may be advantageous when the dose of beta-alanine is sufficient (i.e., 4-6 g daily) and the treatment duration is at least 4 weeks.
However, more research is needed to determine the effects of beta-alanine on strength and endurance performance beyond 25 minutes in duration, as well as other health-related benefits associated with carnosine. Therefore, it is important to consult with a healthcare professional before starting beta-alanine supplementation, especially if you have any pre-existing medical conditions or are taking any medications.
Summary
In conclusion, beta-alanine supplementation has shown promise in improving exercise performance and delaying neuromuscular fatigue. While it appears to be safe and effective at recommended doses, more research is needed to fully understand its effects and potential health benefits.