Beta Alanine

Beta-Alanine Supplementation

What is Beta-Alanine?

Beta-alanine is an amino acid that is produced naturally in the body. It combines with histidine to form carnosine, which acts as a buffer against acid buildup in the muscles during exercise. Supplementing with beta-alanine has been shown to increase carnosine levels in the muscle tissue.

Benefits of Beta-Alanine Supplementation

Improved Exercise Performance

Numerous studies have demonstrated that supplementing with beta-alanine can enhance exercise performance, particularly during high intensity anaerobic activity.

By increasing carnosine levels, beta-alanine supplementation can:

• Delay fatigue and increase time to exhaustion
• Improve power output and training volume
• Enhance muscular endurance during repeated bouts of high-intensity exercise

Specifically, research shows beta-alanine can increase work capacity, time to exhaustion, and power output during 60-240 second maximal effort anaerobic tasks. This includes activities like sprinting, HIIT training, powerlifting, CrossFit style workouts, jumping sports, and more.

Athletes engaging in sprint exercises, weight training, or other anaerobic activities lasting 1-4 minutes may see significant performance improvements with beta-alanine supplementation. The effects are most pronounced for high-intensity exercise between 30 seconds and 4 minutes.

Increased Muscle Mass

Some research indicates beta-alanine supplementation can augment resistance training adaptations like muscle hypertrophy when combined with a structured training program.

The increased training capacity enabled by higher carnosine levels allows athletes to complete more overall volume during workouts. This additional volume supports greater muscle protein synthesis.

However, other studies show no significant effect of beta-alanine on muscle mass compared to training alone. More research is needed, particularly in trained weightlifters, to draw definitive conclusions on hypertrophy.

Recommended Beta-Alanine Supplementation

Dosage

The recommended daily dosage for beta-alanine supplementation is 3-6 grams, which can be divided into multiple smaller doses of 1-2 grams.

Doses of 4-6 grams per day, split into 2 or 3 servings, appear to provide maximum benefits for high-intensity exercise performance and training volume.

Daily doses higher than 10 grams do not appear to offer any additional ergogenic benefit. Megadosing beta-alanine may also increase the risk of side effects like flushing and tingling.

Supplementation Duration

It takes 2-4 weeks of consistent daily supplementation to significantly increase muscle carnosine levels with beta-alanine.

Maximum carnosine concentration is generally achieved after 10-12 weeks of continued supplementation around 4-6 grams per day.

Performance benefits are normally seen within 4-8 weeks as carnosine levels increase.

To maintain elevated muscle carnosine, ongoing daily supplementation is necessary. Taking beta-alanine only before workouts is not enough to maximize benefits.

Forms

The patented CarnoSyn® beta-alanine is the most scientifically studied form, used in the majority of research on exercise performance and carnosine elevation.

Pure beta-alanine powder provides the most flexibility for dosing. Powder can easily be mixed into shakes, smoothies, or water.

Sustained-release beta-alanine tablets and capsules may reduce side effects like flushing by providing a slower release of beta-alanine. However, these sustained-release forms are often more expensive.

Timing

Beta-alanine can be taken at any time of day. However, splitting doses of 400-800 mg throughout the day may further minimize side effects like flushing or tingling.

Taking 1 dose about 30-60 minutes pre-workout can help maximize performance benefits during training sessions.

Other popular timing strategies include:

• 1 dose with breakfast, lunch, and dinner
• Pre-workout and post-workout
• Before bed to improve overnight recovery

Stacking

Combining beta-alanine with creatine monohydrate can further boost strength and muscle gains.

When stacked together for 8-12 weeks, beta-alanine and creatine promote greater increases in lean body mass and athletic performance compared to either supplement alone.

An effective daily stack is 3-5 grams of creatine plus 3-6 grams of beta-alanine, split into 2-3 doses over the day.

Side Effects and Safety

• The most common side effect is a temporary tingling or flushing sensation, caused by high beta-alanine levels. For most people, this mild tingling is not harmful and goes away within 1-2 hours after dosing.
• Using sustained-release forms of beta-alanine or splitting powder doses throughout the day can help reduce the intensity of tingling side effects.
• Rare side effects may include headaches, nausea, cramping, or increased heart rate in sensitive individuals. Discontinue use if any severe reactions occur.
• Megadosing above 10 grams per dose provides no additional benefits and increases the risk of side effects.
• Beta-alanine is likely safe at recommended doses for most healthy adults under the age of 40. Those with tinnitus or neurological conditions should consult a medical professional before use.
• Beta-alanine is not recommended for women who are pregnant or breastfeeding due to lack of safety research.

Conclusion

Beta-alanine is one of the most extensively studied sports nutrition supplements, consistently shown in research to improve high-intensity anaerobic exercise capacity.

Through increasing intracellular buffering and muscle carnosine levels, beta-alanine can enhance training quality, reduce neuromuscular fatigue, and amplify lean mass gains - especially when combined with creatine.

Supplementing with 4-6 grams per day for at least 8-12 weeks is recommended for maximizing performance benefits. Follow dosage guidelines carefully to avoid potential side effects.

For athletes engaged in high-intensity sprint, powerlifting, HIIT, or other anaerobic sports, beta-alanine can provide a legal ergogenic edge to boost training capacity and results.

Frequently Asked Questions

How does beta-alanine work?

Beta-alanine combines with histidine in skeletal muscle fibers to form carnosine. Carnosine acts as an intracellular buffer, reducing the accumulation of hydrogen ions during intense exercise that lead to metabolic acidosis, fatigue, and muscle failure.

By increasing carnosine levels, beta-alanine supplementation enhances the body's capacity to buffer this exercise-induced acidity. This delays fatigue and allows higher training intensity and volume.

When is the best time to take beta-alanine?

The benefits of beta-alanine are seen with regular daily supplementation, not just pre-workout. However, taking 400-800 mg about 30-60 minutes before exercise may provide an acute performance boost.

Split doses of 1-2 grams over the day helps maintain constant blood levels. Taking it with meals can help minimize side effects.

How long until I notice the effects?

Most studies show exercise performance and capacity begin to improve around week 4 of daily beta-alanine supplementation. Maximum benefits are normally achieved after 8-12 weeks of continued use.

It takes at least 2-4 weeks to accumulate enough carnosine in the muscles to have an ergogenic effect.

Should I cycle beta-alanine?

Cycling is generally not necessary, as the body does not appear to build up a tolerance to beta-alanine over time. Maintaining consistently elevated muscle carnosine is optimal for performance.

However, some studies suggest taking 4-8 week breaks after using beta-alanine for 10-12 consecutive weeks. This may help avoid side effects and further boost carnosine.

Does beta-alanine improve endurance?

Beta-alanine provides only minor benefits for aerobic endurance exercise lasting longer than 4 minutes. It is primarily effective for high-intensity anaerobic training.

Other supplements like nitrates, betaine, and antioxidants may be better suited for enhancing longer-duration endurance and recovery.

Are there any health risks?

There are no known serious health risks associated with beta-alanine at recommended dosages in healthy adults under 40 years old.

However, individuals with tinnitus, paraesthesia, or specific neurological conditions should use caution and consult a doctor before supplementing with beta-alanine due to lack of safety research.

Can I drink caffeine with it?

Yes, caffeine is commonly stacked with beta-alanine in pre-workout supplements. Caffeine provides a neurological stimulus, while beta-alanine reduces neuromuscular fatigue allowing greater training intensity.

Studies show this combination is safe and more effective than either supplement alone for short-term exercise performance. No dangerous interactions have been reported.

Should I take beta-alanine every day?

Daily, continual supplementation is recommended for maintaining elevated muscle carnosine levels. Splitting doses throughout the day provides maximum benefits.

However, taking beta-alanine only on training days is likely better than not supplementing at all. Just expect slower results compared to daily use.