What does beta-alanine do to your body? Uses & benefits
Beta-alanine has become a popular supplement in sports nutrition, gaining popularity among athletes and fitness enthusiasts for its potential to enhance performance and endurance. In this article, we will help you understand how it works, what the benefits are, and how you can best use it to boost your physical activity!
What is beta-alanine?
If you are wondering, “what is beta-alanine” we can explain in the easiest of terms. Beta-alanine is a non-essential amino acid, meaning our bodies can produce it naturally. It is unlike most amino acids, which serve as building blocks for proteins. Put simply, beta-alanine combines with histidine to form carnosine, which helps buffer acid in muscles. When we have too much acid in our muscles, we notice high amounts of post-exercise fatigue!
What does beta alanine do?
When you take beta-alanine, it teams up with another compound called histidine to create more carnosine in your muscles. Carnosine helps prevent the buildup of acid that makes your muscles feel tired during intense exercise. By reducing this acid buildup, beta-alanine helps you push through workouts longer and perform better. When you have longer periods of time for working out, you can focus on building muscle in a more sustainable way. Along with this, you don’t have to worry about being too sore the next day!
Beta-alanine benefits
As mentioned, beta-alanine can benefit the post-fatigue that comes with exercise, but there are more benefits where that came from!
Enhancing athletic performance
Research indicates that the beta-alanine supplement can improve performance in high-intensity exercises lasting one to ten minutes, such as weightlifting and sprinting. These types of exercises typically cause deep fatigue for many days thereafter. With the use of beta-alanine, athletes or fitness enthusiasts can try to avoid the pain that comes after high-intensity exercise.
Increasing muscle endurance
Studies have shown that beta-alanine can prolong time to exhaustion during intense physical activities. In this case, you can perform at higher intensities for longer periods before succumbing to fatigue. This is widely beneficial in endurance sports and high-repetition strength training!
Improving body composition
Some evidence suggests that beta-alanine supplementation may lead to increases in lean muscle mass. This beta-alanine benefit is likely due to enhanced training capacity, allowing for more effective workouts and, consequently, greater muscle development over time.
Beta-alanine side effects
Generally, beta-alanine is considered safe, though some individuals may experience beta-alanine side effects. A common sensation is paraesthesia, a tingling feeling typically felt in the face, neck, or hands, which usually subsides within an hour. This occurs due to beta-alanine activating nerve receptors and usually subsides within an hour. While this sensation is harmless, some individuals may find it uncomfortable. Adjusting the dosage—such as taking smaller amounts throughout the day—can help reduce the intensity of paresthesia. Aside from this, beta-alanine does not typically cause adverse effects when taken at recommended doses.
How to take a beta-alanine supplement
Recommended dosage
Effective daily doses of beta-alanine range from 4 to 6 grams. You should always consult with a doctor before taking any type of supplementation. It is typically advised to start with smaller doses to assess tolerance before gradually increasing.
Timing and administration
Timing is flexible and can be consumed at any point of the day. Beta-alanine benefits accumulate over time versus an immediate impact. Splitting the daily dosage into smaller servings can help minimize side effects like paraesthesia.
Combining with other supplements
Beta-alanine is often combined with other supplements, such as creatine, to enhance performance benefits. Caffeine is another, providing an immediate energy boost that works well with beta-alanine’s long-term benefits. Citrulline malate can also help improve blood flow and reduce muscle fatigue. Again, be sure to consult with a doctor before combining supplements!
Is Beta-alanine safe?
Beta-alanine is generally safe for healthy individuals when taken within the recommended dosages. You should always monitor for any adverse reactions and adhering to suggested dosages can help ensure safe usage. If any reactions start to show up, we advise seeing a medical professional as soon as possible!
Natural sources of beta-alanine
Beta-alanine is naturally found in animal-based foods, particularly in meat, poultry, and fish. These dietary sources contribute to the body's carnosine levels. There is a chance that vegetarians and vegans may have lower carnosine levels due to the absence of these foods in their diets! It is important to think about your health and diet holistically before taking the beta alanine supplement.
Is beta-alanine right for you?
Overall, beta-alanine offers several benefits, including enhanced athletic performance, increased muscle endurance, and potential improvements in body composition. As always, you should assess your individual fitness goals and dietary habits can help determine if beta-alanine supplementation aligns with your needs. Consulting with a healthcare or nutrition professional can provide personalized guidance based on your specific circumstances!
FAQs about beta-alanine
How long does it take for beta-alanine to work?
Beta-alanine requires a loading phase to elevate muscle carnosine levels, typically taking 2 to 4 weeks of consistent supplementation to notice performance benefits. Once muscle carnosine levels are sufficiently increased, beta-alanine can enhance endurance and reduce muscle fatigue. From the moment of ingestion—after completing the loading phase—its effects on buffering acid buildup in muscles can be felt during high-intensity exercise.
Can you take a beta-alanine supplement daily?
Yes, daily supplementation of beta-alanine is common and necessary to maintain elevated muscle carnosine levels. Consistent daily intake ensures sustained benefits in performance and endurance. A great way to experiment is with Groove’s pre-workout!
Can beta-alanine help with weight loss?
While beta-alanine primarily enhances performance and endurance, it doesn't directly cause weight loss. However, improved workout capacity can lead to increased calorie expenditure, indirectly supporting weight loss efforts when combined with a proper diet.
Should I take beta-alanine before or after a workout?
Timing of beta-alanine supplementation is flexible since its benefits are associated with cumulative muscle carnosine levels rather than acute effects. It can be taken at any time of the day that fits your schedule!
References
- Hobson, R. M., Saunders, B., Ball, G., Harris, R. C., & Sale, C. (2012). Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino acids, 43(1), 25–37. https://doi.org/10.1007/s00726-011-1200-z
- Culbertson, J. Y., Kreider, R. B., Greenwood, M., & Cooke, M. (2010). Effects of beta-alanine on muscle carnosine and exercise performance: a review of the current literature. Nutrients, 2(1), 75–98. https://doi.org/10.3390/nu2010075
- Ashtary-Larky, D., Bagheri, R., Ghanavati, M., Asbaghi, O., Wong, A., Stout, J. R., & Suzuki, K. (2022). Effects of beta-alanine supplementation on body composition: a GRADE-assessed systematic review and meta-analysis. Journal of the International Society of Sports Nutrition, 19(1), 196–218. https://doi.org/10.1080/15502783.2022.2079384
- Professional, C. C. M. (2024, May 1). Paresthesia. Cleveland Clinic. https://my.clevelandclinic.org/health/symptoms/24932-paresthesia
- Trexler, E. T., Smith-Ryan, A. E., Stout, J. R., Hoffman, J. R., Wilborn, C. D., Sale, C., Kreider, R. B., Jäger, R., Earnest, C. P., Bannock, L., Campbell, B., Kalman, D., Ziegenfuss, T. N., & Antonio, J. (2015). International society of sports nutrition position stand: Beta-Alanine. Journal of the International Society of Sports Nutrition, 12, 30. https://doi.org/10.1186/s12970-015-0090-y