Beta-alanine is a naturally occurring non-essential amino acid that is produced naturally in the body. Beta-alanine has been identified as the rate-limiting precursor to carnosine synthesis and has been consistently shown to increase levels of carnosine in human skeletal muscle1

Health benefits

Beta-alanine has been identified as the rate-limiting precursor to carnosine synthesis. Carnosine acts as a buffer for the lactic acid produced during high-intensity exercises, and helps delay the onset of neuromuscular fatigue1. β-alanine supplementation can increase exercise and cognitive performance2

Caution

Single large boluses of beta-alanine have been shown to induce paraesthesia (i.e. tingling), and have not been effective for performance outcomes.

Referenes

  1. Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, Kreider RB, Jäger R, Earnest CP, Bannock L, Campbell B, Kalman D, Ziegenfuss TN, Antonio J. International society of sports nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr. 2015 Jul 15;12:30.

 

  1. Samadi, et al., Effects of Four Weeks of Beta-Alanine Supplementation Combined with One Week of Creatine Loading on Physical and Cognitive Performance in Military Personnel. Int. J. Environ. Res. Public Health 2022, 19, 7992.