This is where beta-alanine comes in — it is required to create carnosine in the body; therefore, supplementing with beta-alanine can boost carnosine levels. Beta-alanine , when provided in a non-sustained-release form, can cause a tingling sensation — called paresthesia — which is not dangerous but is uncomfortable and can make it hard for an athlete to consume an adequate amount to increase carnosine levels.
To prevent this side effect, the research and design team at Thorne created our first ever tableted product that provides Beta Alanine-SR in a sustained-release formula that research has shown minimizes or eliminates the tingling sensation. Sports scientists have long recommended using at least 3. Prior to the availability of the sustained-release form of beta-alanine, many athletes were unable to consume more than 3.
But with the use of sustained-release beta-alanine, athletes have been able to take an average of 6. Br J Sports Med,51, NAI has also provided free beta-alanine supplements for several original studies conducted by Dr Saunders, but NAI has never had any input into study design, interpretation or dissemination of results.
If you want to find out the best types of protein, optimal amounts, or timing. Click here. Want to know more about nutrition for running. If you want to know more about supplements, the benefits and the risks. General sports nutrition topics can be found here. Beta alanine supplementation. Recent Posts See All. Why nutrition labels are not useful for athletes. Post not marked as liked CS has no conflicts to disclose. RBK has received grants as Principal Investigator through institutions with which he has been affiliated to conduct exercise and nutrition related research, has served as a legal and scientific consultant, and currently serves as a scientific consultant for Nutrabolt Bryan, TX.
RJ has no competing interests to disclose. LB has no conflicts to disclose. BC writes and is compensated for various media outlets on topics related to sports nutrition and fitness; has received funding for research related to dietary supplements; serves on an advisory board for a sports nutrition company and is compensated in product donations. DK has no conflicts to disclose.
DK works for a contract research organization that does conduct clinical trials for pharmaceutical nutrition industries. TNZ has received research support from companies to study beta-alanine and has co-formulated products containing beta-alanine. JA has no conflicts to declare. All other coauthors reviewed, edited, and approved the draft, and the final manuscript. National Center for Biotechnology Information , U.
J Int Soc Sports Nutr. Published online Jul Trexler , Abbie E. Smith-Ryan , Jeffrey R. Stout , Jay R. Hoffman , Colin D. Wilborn , Craig Sale , Richard B. Ziegenfuss , and Jose Antonio.
Abbie E. Jeffrey R. Jay R. Colin D. Richard B. Conrad P. Tim N. Author information Article notes Copyright and License information Disclaimer. Smith-Ryan, Email: ude. Corresponding author. Received Jun 16; Accepted Jun This article has been cited by other articles in PMC. Position statement The International Society of Sports Nutrition ISSN provides an objective and critical review of the mechanisms and use of beta-alanine supplementation.
Introduction Beta-alanine is a non-proteogenic amino acid that is produced endogenously in the liver. Beta-alanine works by enhancing muscle carnosine concentrations. Supplementation strategies The supplementation strategy for beta-alanine is important to maximize its effects.
Beta-alanine safety Paraesthesia i. Consensus of findings To gain a better consensus of published findings, this review includes an analysis of the relative effects RE of literature obtained from PubMed and Google Scholar databases.
Open in a separate window. Effects of Beta-alanine on exercise performance It has been suggested that chronic beta-alanine supplementation improves high-intensity exercise performance by increasing muscle carnosine content, thereby enhancing intracellular proton buffering [ 50 , 51 ].
Anaerobic exercise performance The primary physiological mechanism associated with beta-alanine supplementation is most likely related to enhancing intracellular buffering capacity, consequently it has been hypothesized that beta-alanine supplementation would have ergogenic potential for activities that are primarily reliant on anaerobic metabolism.
Aerobic exercise performance For exercise bouts lasting greater than four minutes, ATP demand is increasingly met via aerobic metabolic pathways. Neuromuscular fatigue The physical working capacity at fatigue threshold PWC FT indicates the highest cycling power output that results in a non-significant increase in vastus lateralis muscle activation. Beta-alanine attenuates neuromuscular fatigue, particularly in older subjects.
Strength outcomes Studies investigating the effects of beta-alanine on strength outcomes have reported mixed findings. Tactical athletes The training and duties of military personnel and other tactical athletes often consist of prolonged and rigorous exercise, resulting in reductions in physical and cognitive performance [ 77 ].
Beta-alanine combined with other sports supplements The combined effects of beta-alanine with other ergogenic aids, such as sodium bicarbonate, creatine, and multi-ingredient pre-workout formulas, have gained popularity. Health Decades of literature support a potential for carnosine to influence some mechanisms related to health including antioxidant properties, anti-aging, immune enhancing, and neurotransmitter actions.
Future research evaluating potential anti-aging effects and the impact of potential antioxidant properties in humans would be important to explore, especially due to the positive effects beta-alanine has shown in older populations [ 24 , 73 ] Beta-alanine may act as an antioxidant. Footnotes Eric T. Competing interests ETT has no conflicts to disclose. References 1. The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Amino Acids.
Dunnett M, Harris RC. Influence of oral beta-alanine and L-histidine supplementation on the carnosine content of the gluteus medius. Equine Vet J Suppl. Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Carnosine loading and washout in human skeletal muscles.
J Appl Physiol. The carnosine content of vastus lateralis in vegetarians and omnivores. The carnosine content of vastus lateralis is elevated in resistance-trained bodybuilders. J Strength Cond Res. A new method for non-invasive estimation of human muscle fiber type composition.
PLoS One. The effects of 10 weeks of resistance training combined with beta-alanine supplementation on whole body strength, force production, muscular endurance and body composition. The effect of 4 weeks beta-alanine supplementation and isokinetic training on carnosine concentrations in type I and II human skeletal muscle fibres. Eur J Appl Physiol. Effects of isokinetic training of the knee extensors on high-intensity exercise performance and skeletal muscle buffering.
The effect of sprint training on skeletal muscle carnosine in humans. Int J Sport Health Sci. Physiology and pathophysiology of carnosine. Physiol Rev. Muscle carnosine metabolism and beta-alanine supplementation in relation to exercise and training. Sports Med. Vegetarianism, female gender and increasing age, but not CNDP1 genotype, are associated with reduced muscle carnosine levels in humans. Carnosine and anserine concentrations in the quadriceps femoris muscle of healthy humans.
Abe H. Role of histidine-related compounds as intracellular proton buffering constituents in vertebrate muscle. Biochemistry Mosc ; 65 7 — Carnosine and taurine contents in individual fibres of human vastus lateralis muscle. J Sports Sci. High-performance liquid chromatographic determination of imidazole dipeptides, histidine, 1-methylhistidine and 3-methylhistidine in equine and camel muscle and individual muscle fibres. Effect of two beta-alanine dosing protocols on muscle carnosine synthesis and washout.
J Appl Physiol ; 5 — Muscle carnosine loading by beta-alanine supplementation is more pronounced in trained vs. J Appl Physiol ; 2 —9. Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Med Sci Sports Exerc. The effect of beta-alanine supplementation on neuromuscular fatigue in elderly 55—92 Years : a double-blind randomized study.
Effect of beta-alanine supplementation on muscle carnosine concentrations and exercise performance. Purification and properties of human serum carnosinase. Clin Chim Acta. Intestinal absorption of the intact peptide carnosine in man, and comparison with intestinal permeability to lactulose.
J Physiol. Estimation of the effects of charged groups on the pKa value of the imidazole ring. Carnosine and anserine ingestion enhances contribution of nonbicarbonate buffering. Davey CL. The significance of carnosine and anserine in striated skeletal muscle. Arch Biochem Biophys.
Beta-alanine supplementation reduces acidosis but not oxygen uptake response during high-intensity cycling exercise. Exercise-induced oxidative stress: cellular mechanisms and impact on muscle force production.
A potential role for free radical-mediated skeletal muscle soreness in the pathophysiology of acute mountain sickness. Aviat Space Environ Med. Venditti P, Di Meo S. Effect of training on antioxidant capacity, tissue damage, and endurance of adult male rats. Int J Sports Med. Effect of carnosine and its components on free-radical reactions.
Membr Cell Biol. This is because beta-alanine can compete against taurine for absorption in your muscles. Side effects include tingling and decreases in taurine.
The data is limited, but beta-alanine seems safe for healthy individuals. Beta-alanine is often combined with other supplements, including sodium bicarbonate and creatine. Sodium bicarbonate , or baking soda, enhances exercise performance by reducing acid in your blood and muscles 3. The results suggest some benefits from combining the two supplements — especially during exercises in which muscle acidosis inhibits performance 33 , Creatine helps high-intensity exercise performance by increasing ATP availability.
When used together, creatine and beta-alanine have been shown to benefit exercise performance, strength and lean muscle mass 35 , 36 , Beta-alanine may be even more effective when combined with supplements like sodium bicarbonate or creatine. It also has antioxidant , immune-enhancing and anti-aging properties. You can get beta-alanine from foods that contain carnosine or through supplements.
The recommended dose is 2—5 grams daily. Although excessive amounts may cause tingling in the skin, beta-alanine is considered to be a safe and effective supplement to boost exercise performance. Exercising regularly has many benefits for your body and brain. This article explores the top 10 benefits of regular exercise, all based on science.
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