BETA-ALANINE

Beta-alanine is an essential component of carnosine, a protein that plays an important buffering role in the human body, predominantly in skeletal muscle. It is the limiting amino acid for carnosine synthesis, so its intake can help maintain high muscle levels and bypass the issues of degradation rate and low bioavailability of oral carnosine supplementation itself.

Beta-alanine intake is synergistic with carnosine, as it appears to improve the temporal dynamics related to the effects, and with creatine, as their different mechanisms of action can play complementary roles in enhancing muscle performance. By taking 5-6g per day, even on non-training days, divided into 1.5/2g doses, beta-alanine increases muscle carnosine content by 60% after 4 weeks and by 80% after 10 weeks. Lower dosages, around 3g, may be useful for individuals with reduced body mass. This increases the ability to buffer acidity and tolerate very intense training for longer, as an accumulation of acidity leads to muscle fatigue.

The side effect associated with beta-alanine intake is paresthesia, specifically a tingling or numbness sensation in the skin. Although harmless, the phenomenon of paresthesia is associated with high doses of beta-alanine. This can be reduced/avoided by taking beta-alanine in small doses, with sustained-release formulations, or alongside a carbohydrate-containing meal, with continued use, and, if taken before a workout, the tingling and itching sensation tends to resolve as soon as physical activity begins. The discomfort related to paresthesia may increase if caffeine is taken concurrently with beta-alanine. Furthermore, it is important to note that the long-term effects of beta-alanine supplementation, if any, are still unknown.