Beta-Alanine: Cheat Sheet for Athletes and Active Individuals

As a dietitian working with athletes and physically active individuals, I often get asked about supplements that can enhance performance and support overall health. One supplement that has been gaining attention in the fitness world is beta-alanine. In this cheat sheet, I'll provide you with everything you need to know about beta-alanine and how it can benefit your athletic performance.

What is Beta-Alanine?

Beta-alanine is a non-essential amino acid that is naturally produced in the body. It is a precursor to carnosine, a dipeptide found in high concentrations in skeletal muscle tissue. Carnosine plays a crucial role in buffering the acidic environment that builds up in muscles during high-intensity exercise, which can help reduce fatigue and improve performance.

Benefits of Beta-Alanine for Athletes

1. Increased Muscle Carnosine Levels: Supplementing with beta-alanine has been shown to significantly increase muscle carnosine levels, which can enhance the muscle's ability to buffer acid and delay the onset of fatigue during intense exercise.

2. Improved High-Intensity Performance: Studies have indicated that beta-alanine supplementation can lead to improvements in high-intensity exercise performance, particularly during activities lasting 1-4 minutes.

3. Enhanced Endurance: Beta-alanine may also benefit endurance athletes by improving muscle endurance and delaying the onset of fatigue during prolonged exercise sessions.

How to Supplement with Beta-Alanine

• Dosage: The typical dosage of beta-alanine is 3-6 grams per day, divided into smaller doses to minimize the tingling sensation (paresthesia) that some individuals experience.

• Timing: Beta-alanine is best taken consistently over time to maximize its benefits. It can be taken with meals or on an empty stomach.

• Duration: It may take several weeks of consistent supplementation to see noticeable increases in muscle carnosine levels.

Potential Side Effects

The most common side effect of beta-alanine supplementation is a harmless tingling sensation in the skin, known as paresthesia. This sensation is temporary and typically subsides within 60-90 minutes after ingestion. It can be minimized by taking smaller, more frequent doses.

Final words

Beta-alanine is a valuable supplement for athletes and physically active individuals looking to enhance their performance, delay fatigue, and improve overall exercise capacity. When combined with a well-rounded nutrition and training program, beta-alanine can be a valuable tool in your quest for peak athletic performance.

Always consult with a healthcare professional or a registered dietitian before starting any new supplement regimen, especially if you have any underlying health conditions or are taking medication.

Hope this helped!

Maria Tanielian
Registered Dietitian/Nutritionniste
ODNQ # 7223, CDBC # 2815, SDA # 949, CDO #16856

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References:

1. Derave, W., Ozdemir, M., Harris, R., Pottier, A., Reyngoudt, H., Koppo, K., … & Achten, E. (2007). Β-alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters. Journal of Applied Physiology, 103(5), 1736-1743. https://doi.org/10.1152/japplphysiol.00397.2007

2. Favero, S., Roschel, H., Solis, M., Hayashi, A., Artioli, G., Otaduy, M., … & Gualano, B. (2011). Beta-alanine (carnosyn™) supplementation in elderly subjects (60–80 years): effects on muscle carnosine content and physical capacity. Amino Acids, 43(1), 49-56. https://doi.org/10.1007/s00726-011-1190-x

3. Hobson, R., Harris, R., Martin, D., Smith, P., Macklin, B., Gualano, B., … & Sale, C. (2013). Effect of beta-alanine with and without sodium bicarbonate on 2,000-m rowing performance. International Journal of Sport Nutrition and Exercise Metabolism, 23(5), 480-487. https://doi.org/10.1123/ijsnem.23.5.480

4. Jagim, A., Wright, G., Brice, A., & Doberstein, S. (2013). Effects of beta-alanine supplementation on sprint endurance. The Journal of Strength and Conditioning Research, 27(2), 526-532. https://doi.org/10.1519/jsc.0b013e318256bedc

5. Kaufman, M., Roche, M., & Fredericson, M. (2022). The impact of supplements on sports performance for the trained athlete: a critical analysis. Current Sports Medicine Reports, 21(7), 232-238. https://doi.org/10.1249/jsr.0000000000000972

6. Lancha, A., Painelli, V., Saunders, B., & Artioli, G. (2015). Nutritional strategies to modulate intracellular and extracellular buffering capacity during high-intensity exercise. Sports Medicine, 45(S1), 71-81. https://doi.org/10.1007/s40279-015-0397-5

7. Solis, M., Cooper, S., Hobson, R., Artioli, G., Otaduy, M., Roschel, H., … & Sale, C. (2015). Effects of beta-alanine supplementation on brain homocarnosine/carnosine signal and cognitive function: an exploratory study. Plos One, 10(4), e0123857. https://doi.org/10.1371/journal.pone.0123857

8. Todorovic, N., Santibañez-Gutierrez, A., Milovanov, D., Stajer, V., Ostojic, S., & Fernández-Landa, J. (2022). Effects of acute β-alanine supplementation on countermovement jump performance after a 4x400 m running fatigue protocol. Kinesiology, 54(2), 201-207. https://doi.org/10.26582/k.54.2.1

9. Trexler, E., Smith‐Ryan, A., Stout, J., Hoffman, J., Wilborn, C., Sale, C., … & António, J. (2015). International society of sports nutrition position stand: beta-alanine. Journal of the International Society of Sports Nutrition, 12(1). https://doi.org/10.1186/s12970-015-0090-y