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In the sports world, Beta-Alanine has gained crazy popularity but, what is it really? Is this supplement effective? What kind of sports is it good for? What do the experts say? Let’s get started.
An unmatched buffer effect
Supplementing with Beta-Alanine or β-alanine is spreading like wildfire thanks to its proven effectiveness in raising muscle carnosine levels. No wonder, this amino acid works as a buffer, reducing the acidity intense workouts cause in muscles.
Also, as an athlete, you’ll want to know that taking carnosine precursor supplements like Beta-Alanine can boost corticosterone levels. This might explain the hyperactivity sometimes seen with high doses of this supplement, making it work so well as a pre-workout.
Many athletes can finish their planned reps plus one or two extra when training in the 8-15 rep range, and even feel more recovered between HIT sprint sets.
Do you row, do sprints, or do other moderate to high-intensity cardio? This kind of activity that stresses the muscular system can also see a noticeable performance boost if you up your Beta-Alanine levels.
Beta-Alanine is highly recommended for high-intensity sports lasting more than about 45”.
Beta-Alanine vs. the ATP-PC system
Creatine is the most efficient ATP-PC system for intense contractions needing lots of stored energy. If you take creatine, you’ll notice your physical capacity increase, but if your goal is to hit at least the 8-15 rep range, you need Beta-Alanine.
To build muscle mass, you need intensive training, ranging from low reps (1-7) to medium or high reps (8-15). By increasing carnosine, Beta-Alanine can fight the release of hydrogen ions (H+).
Beta-Alanine works best in the mid rep range (8-15), while creatine fits better in the low rep range (5-6).
Another plus for Beta-Alanine is its ability to reduce cellular fatigue. Recent studies show it outperforms creatine in reducing cellular fatigue. This extra edge has pushed Beta-Alanine to become one of the most effective dietary supplements for athletes in recent years.
Other ways it impacts sports performance
Thought β-alanine’s benefits stopped there? Think again, because this stuff can do a lot more for you.
Check out some of the main ways it can boost your physical performance!
- Suppresses intracellular free radicals linked to cellular fatigue, or in other words, the influence of potential calcium intake, essential for muscle contraction
- Activates ca2+ from the sarcoplasmic reticulum (SR), key for muscle contraction and the potential synergy between caffeine and carnosine
- Regulates enzymes and activates various energy systems
- Lowers pH levels, affecting ATP production and the myosin-actin affinity (contractile components of muscle fibers)
- Connects carnosine with NEP/vasodilation
How does this supplement affect muscles?
When you exercise, especially high-intensity training, you accumulate a lot of hydrogen ions in your body, lowering muscle pH and making muscles more acidic. This happens over and over, whether or not you feel the burn.
ATP breakdown increases H+ concentration at all energy system levels. The buildup of H+ in your energy system is called glycolysis and can produce lactic acid.
Physiological pH releases lactic acid H+, which is the main source of H+ release during exercise, causing pH levels to drop. Lactic acid releases H+ and causes muscle power issues. Now you see clearly that the problem isn’t lactic acid, as some think?
Though lactic acid is the main H+ source, there are others. H+ ions are also quickly released when high energy or ATP breaks down during training. Since lots of H+ is released during exercise, pH drops fast.
When muscle pH drops, your muscle contraction ability plummets, and so does your max performance during training.
Why can’t I just take carnosine directly?
Because if you take carnosine alone, a high percentage of its components, including Beta-Alanine and histidine, break down in the digestive tract. The amount that escapes digestion ends up breaking down in the blood.
In no time, all absorbed carnosine is eliminated or converted into β-alanine and histidine, which are then transported to muscles to be rebuilt into carnosine.
So, it’s simply a matter of efficiency and cost to take the recommended Beta-Alanine dose directly, since intramuscular carnosine levels will be higher than from taking carnosine alone.
Now you’ve got enough info to understand Beta-Alanine supplementation effects, which translate into increased muscle carnosine concentration, capacity, and performance across a wide range of exercises (especially high-intensity) and populations.
