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Home Ā /Ā  OSL Blog Ā /Ā  What is Beta-Alanine? Why Is In Everything?

What is Beta-Alanine? Why Is In Everything?


Key Takeaways

  1. Beta-alanine is a non-essential amino acid produced by your liver. Itā€™s also available in supplement form and occurs naturally in animal foods, such as fish, beef, and poultry.
  2. Unlike other amino acids, beta-alanine is non-proteogenic, meaning that itā€™s not used for protein synthesis. Instead, it increases carnosine levels in skeletal muscle by up to 80%, which allows you to train harder and for longer.
  3. Beta-alanine benefits strength and power athletes, as well as endurance athletes. In the long run, it may help improve body composition and exercise performance.
  4. The only side effect of beta-alanine is paraesthesia, or tingling. It usually occurs at high doses and subsides within 60 to 90 minutes.

Got a tingling sensation from your pre-workout? Thatā€™s due to beta-alanine, a non-essential amino acid. This naturally occurring compound improves muscular endurance, delays muscle fatigue, and increases power output. 

Beta-alanine is commonly used as a muscle-buffering agent. Along with histidine, it helps your body produce carnosine, a dipeptide that reduces lactic acid buildup in the muscles. This leads to more energy, less fatigue, and faster recovery from training. 

Beta Alanine In Shakes

The Journal of International Society of Sports Nutrition (JISSN) states that beta-alanine improves athletic performance and reduces exercise-induced muscle damage due to its radical-scavenging activity. Itā€™s particularly beneficial for strength and power athletes and can be used for an extended time. 

But how does it work and why is it so important? Does it have any health benefits? Letā€™s find out! 

What Is Beta-Alanine?

Most amino acids are used for protein synthesis. An exception is beta-alanine, points out the JISSN. This non-proteogenic compound increases carnosine levels in skeletal muscle, which in turn may help reduce fatigue and boost muscular endurance. 

Beta Alanine Chemical Structure

Beta-alanine is classified as a non-essential amino acid because itā€™s produced in the liver. It also occurs naturally in animal foods, such as turkey, chicken, fish, and lean beef. Soybeans are a good source too. 

Research published in the FASEB Journal indicates that vegetarians have significantly lower levels of carnosine in their muscle tissues compared to those on a high-meat diet. 

As the scientists note, carnosine levels may increase by 60% or more by supplementing with beta-alanine. According to the JISSN, taking just 4 to 6 grams of this amino acid daily for 10 weeks can raise carnosine concentrations by a whopping 80%. 

Most foods only contain small doses of it. As an athlete, you need higher amounts of this amino acid to perform at your peak. Thatā€™s where beta-alanine supplements can help. 

Generally, this compound is added to pre-workout formulas, like Vintage Blastā„¢ and the Real Ketoā„¢ Pre-Workout

How Does It Work?

As discussed above, beta-alanine plays a vital role in carnosine synthesis. But why is carnosine important? 

Your body breaks down glucose during exercise. This process is called glycolysis. As you know, glucose is a primary source of fuel for your cells and tissues. 

As you exercise, this compound and other sugars are converted into lactic acid and then to lactate, a metabolite. The latter is the end product of anaerobic glycolysis.  

Lactate builds up in the muscles, causing them to become more acidic. This leads to muscle soreness, fatigue, cramps, and other symptoms that kick in after a strenuous workout. 

Carnosine acts as an intramuscular buffer. Simply put, it decreases the acidity in skeletal muscle and delays fatigue. Beta-alanine raises carnosine levels by 20 to 80%, leading to increased energy, faster recovery, and enhanced physical performance. 

In clinical trials, this amino acid has been shown to increase the time to exhaustion, promote muscle growth, and scavenge free radicals. Letā€™s take a closer look at its potential benefits. 

Beta-Alanine and Exercise Performance 

As the building block of carnosine, beta-alanine may help improve your performance and bring you closer to your training goals. 

According to the JISSN review, this compound increases carnosine concentrations in all users, regardless of baseline levels. It appears to be particularly effective for athletes engaged in high-intensity exercises, such as in HIIT

Hiit Beta Alanine

Letā€™s start with a 2018 study published in the Journal of the International Society of Sports Nutrition

Researchers asked 30 strength-trained men to take either a placebo or 6.4 grams of beta-alanine per day, split into eight doses, for five weeks. Subjects performed full-body circuits three times a week. 

By the end of the study, the beta-alanine group experienced significant increases in power output and maximal strength. They were able to lift heavier loads and perform more sets compared to the placebo group. 

Another study published in the same journal in 2016 suggests that beta-alanine may improve body composition, or fat-to-muscle ratio, in just eight weeks. 

This dietary supplement also increased lower-body muscular endurance, as well as the number of reps performed at 65% 1RM (one rep max). 

A 2015 review investigated the relationship between beta-alanine supplementation and military performance. As its authors note, beta-alanine may help improve combat-specific performance, especially during intense activities lasting 60 to 300 seconds. 

Train Harder for a Longer Time 

This amino acid also increases the time to exhaustion, allowing you to train harder for longer. In one study, beta-alanine supplementation increased total work volume during cycling by 13% in just four weeks, with an additional 3.2 increase after another six weeks. 

Beta-alanine appears to be a better choice than dextrose for endurance athletes, according to a 2012 study in the International Journal of Preventive Medicine

Beta Alanine Energy

Subjects who took 2 grams of beta-alanine daily for six weeks had a greater increase in VO2 max than those taking 2 grams of dextrose per day. Furthermore, this amino acid delayed muscle fatigue and reduced lactate concentrations. 

Young athletes are not the only ones who can benefit from beta-alanine. In a 2008 study conducted on seniors, this supplement increased working capacity at the fatigue threshold by nearly 30% in 90 days. The placebo group experienced no significant effects. 

These findings show that beta-alanine promotes healthy aging and can improve the quality of training, regardless of age.  

Supplementing your diet with beta-alanine may increase fatigue threshold by over 37%, states the JISSN review. This measurement is used to determine the power output at which neuromuscular fatigue kicks in.

Effects of Beta-Alanine on Body Composition

Beta-alanine is by no means a magic fat burner or muscle builder, but it can help you with both aspects. 

Think about it this way ā€” beta-alanine allows you to work out harder for longer, which leads to mass gains (assuming that your diet and training plan are in check). 

Muscle tissue is more metabolically active than fat and contributes about 20% to your daily energy expenditure. Adipose tissue, by comparison, accounts for only 5% of your daily calorie burn.  

To keep it simple, this amino acid can indirectly help you build mass and lose fat by improving your workouts. Clinical evidence supports its beneficial effects on body composition. 

Protein Shake Beta Alanine

A 2011 study published in the Journal of Strength and Conditioning Research has found that both beta-alanine and a placebo led to weight gain in wrestlers and football players. 

However, those who took this amino acid gained about 2.1 pounds of lean mass. The placebo group only gained 1.1 pounds of muscle. 

In another study, beta-alanine had no significant effects on body fat and lean mass. Some evidence suggests that it may improve body composition only when combined with creatine

Beta-alanine alone may not help you torch fat and build mass. It all comes down to your eating habits and workout routine. And weā€™re not talking about what you ate and how you trained over the last week or the last month, but over the long-term. 

If you eat clean and train hard, youā€™ll likely get better results once you add it to your diet. Set realistic expectations and take it one step at a time. Follow the rules of workout nutrition, tweak your training plan, and make adjustments as needed. 

Does Beta-Alanine Have Any Health Benefits?

Clinical evidence supports the use of beta-alanine as a performance enhancer. This supplement isnā€™t just for any athletes and gym-goers, though. 

Due to its antioxidant activity, it scavenges free radicals and protects against oxidative stress. Therefore, itā€™s a healthy addition to any diet. 

A clinical trial published in the journal Amino Acids in 2012 suggests that beta-alanine supplementation may also benefit the elderly. 

Depiction of free radicals interacting with cells

Older adults who took 3.2 grams of this amino acid daily for three months had major improvements in exercise capacity. This means that beta-alanine may help seniors stay active and reap the benefits of regular exercise. 

Need one more reason to add beta-alanine to your diet? 

This compound may enhance cognition, according to a 2015 study conducted on elite soldiers. Further research is needed to confirm its impact on cognitive performance and brain health. 

Beta-alanine can also make it easier to overcome anxiety and stress. In animal studies, this amino acid has been shown to increase brain carnosine and BDNF (brain-derived neurotrophic factor) levels, reducing PTSD-like behavior and anxiety. 

These findings indicate that beta-alanine may benefit the general population, not just athletes. But is it safe to use? 

Potential Side Effects and Risks

In studies lasting 15 weeks or longer, participants who took beta-alanine didnā€™t report any adverse effects. 

According to the JISSN review, there are no known side effects of it other than tingling, or paraesthesia. This reaction typically subsides within 60 to 90 minutes.

If that bothers you, take smaller doses throughout the day or use a sustained-release formula, like Vintage Blastā„¢.  

Best Pre workout
Old School Labs Best Seller Vintage Blast Contains Beta-Alanine

Vintage Blastā„¢ is a two-stage formula, ensuring a steady release of amino acids, stimulants, and micronutrients to keep you going. As reported in the JISSN review, beta-alanine works best when combined with other ingredients as part of a sustained-release formula. 

Take one serving about 30 minutes before hitting the gym to reap the benefits!

Beta-Alanine Dosage Recommendations 

As you see, beta-alanine is safe and has no side effects. If youā€™re not comfortable with that ā€œpins-and-needlesā€ feeling, try not to exceed 800 milligrams per day

Generally, daily doses of 4 to 6 grams can significantly increase carnosine levels in the muscles, notes the JISSN. Taking this supplement on an empty stomach allows for faster absorption into the bloodstream, but youā€™re also more likely to experience tingling. 

The best time to take beta-alanine depends on the formula used. 

Most supplements contain either it alone or a combination of this amino acid and creatine, taurine, caffeine, or other ingredients. Obviously, if you opt for a pre-workout, take it before hitting the gym. 

If youā€™re using a beta-alanine supplement (with no other ingredients), take one dose prior to your workouts and an additional two or three doses later in the day. Follow the manufacturerā€™s instructions to stay on the safe side. 

Is Beta-Alanine Worth It?

Along with creatine and protein powder, beta-alanine is a must-have in any athleteā€™s arsenal. This naturally occurring amino acid wards off fatigue and allows you to get more done. 

For best results, take it as part of a sustained-release formula. Combine it with caffeine or green tea extract to boost your energy and stamina. 

If youā€™re still low on energy, your testosterone levels might be to blame. 

Low testosterone is often the culprit behind fatigue, diminished strength, and poor recovery from training. See our guide on what to eat to boost your T levels naturally and feel like yourself again. 

Whatā€™s your experience with beta-alanine? Do you prefer to use it alone or as part of a pre-workout formula? Drop a line below and share your thoughts!

Disclaimer: None of the individuals and/or companies mentioned necessarily endorse Old School Labs products or the contents of this article. Any programs provided for illustration purposes only. Always consult with your personal trainer, nutritionist and physician before changing or starting any new exercise, nutrition, or supplementation program.
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