Answers to frequently asked questions about beta-alanine

Answers to frequently asked questions about beta-alanine

With hundreds of different sports supplements and a great many products based on made-up claims and ridiculous hype, it's a real challenge to find the supplements that actually deliver real results. Once you've sifted through the supplement junk pile, you know how hard it is to find solid science or real-life evidence for the effectiveness of supplements.

Beta-alanine, however, is an exception. This supplement lives up to its claims of effectiveness and the mode of action of beta-alanine is backed up by studies conducted at leading universities. These are real human studies and not the kind of inconclusive rat studies that many supplement manufacturers like to use to back up their claims about a product's effectiveness.

The science behind beta-alanine is conclusive and it works. This article will take a closer look at how beta-alanine works and also show readers how they can maximize the positive effects of beta-alanine and how this supplement can help them train harder and longer. Used correctly, beta-alanine can take training and progress to a whole new level, helping users to set personal bests and build lean muscle mass.

What are the benefits of beta-alanine for athletes?

According to scientific research, beta-alanine has the following benefits that enable higher athletic performance and better results:

• Increase in anaerobic muscle endurance
• Increase in aerobic endurance
• Increased training capacity for longer and more intensive training sessions
• Increase in explosive muscle strength and power release
• Increasing muscle mass

Let's start with some background information on beta-alanine.

Basic information on beta-alanine

Although beta-alanine has only appeared on the supplement market relatively recently, this compound was discovered over 100 years ago. Beta-alanine, also known as 3-aminopropanoic acid, is a non-essential amino acid that is the only naturally occurring beta-amino acid. Beta-alanine should not be confused with alanine. Alanine is a so-called non-proteinogenic amino acid, as it is not used to build proteins.

It is believed that the largest natural sources of beta-alanine come from the digestion of the beta-alanine-containing dipeptides carnosine, anserine and balenine and not from the direct consumption of beta-alanine. These dipeptides are usually found in protein-rich foods such as poultry, beef, pork and fish.

However, the intake of these dipeptides is not the only source of beta-alanine for the body, as it can also produce beta-alanine itself in the liver through the breakdown of pyrimidine nucleotides, which are broken down into uracil and thymine and then metabolized to beta-alanine and beta-aminoisobutyrate. Of course, beta-alanine can also be taken directly in the form of supplements, which is the subject of this article.

Recently, scientists have begun to study beta-alanine in more detail and its effects on exercise performance and lean body mass. We owe a debt of gratitude and respect to the scientists who are at the forefront of publishing the research on beta-alanine. If it weren't for them, great supplements like beta-alanine and creatine would never have made it to market. Their ongoing research has shown us how to best use these compounds and maximize their benefits in a safe and effective way.

One of the key scientists and a pioneer in the field of beta-alanine research in athletic performance is Dr. Roger Harris. Although this name may not sound familiar, you should know it because this is the same scientist who introduced the bodybuilding world to creatine through his groundbreaking 1992 study.

It looks like Dr. Harris has found another groundbreaking supplement in beta-alanine. However, he is not alone. Over the past two years, highly respected scientist Dr. Jeffrey Stout has published numerous studies on beta-alanine and it doesn't look like his efforts in this field will end anytime soon. Other notable scientists who have published research on beta-alanine include Dr. Tallon, Dr. Hill and Dr. Kim.

What factors limit athletic performance during an intense training session?

In order to understand how beta-alanine works, it is first important to know what processes in the body limit muscle performance and gains during exercise, preventing us from reaching our full potential in terms of strength, endurance and muscle building.

During an intensive training session, large amounts of hydrogen ions (H+) accumulate in the body, which are responsible for the pH value in the muscles falling and thus creating an acidic environment. This process is partly responsible for the burning sensation towards the end of a training set, whereby an accumulation of hydrogen ions occurs regardless of whether you feel a burning sensation in your muscles during training or not.

The breakdown of ATP and the accompanying increase in hydrogen ion concentration occurs in all of the body's energy systems, with the largest amount of hydrogen ions being produced in an energy system known as glycolysis, which forms lactate (lactic acid) as well as hydrogen ions. On a physiological level, lactate releases hydrogen ions and is the largest source of hydrogen ions during exercise, which shifts the pH value of the muscle into the acidic range.

Contrary to what many athletes believe, it is not the lactate itself but the hydrogen ions released that are responsible for the drop in muscle performance during training. However, even though lactate is the primary source of hydrogen ions, it is not the only source. Hydrogen ions are also released in large quantities when ATP is broken down for energy during exercise. The presence of multiple sources that release hydrogen ions causes the pH of the muscles to drop quite rapidly during exercise.

As the pH decreases, so does the ability of the muscles to contract powerfully and maintain high performance during exercise. And if you are not able to perform powerful muscle contractions and push your body to its limits during training, then of course it is not possible to overload the muscles to the maximum and force maximum gains in muscle mass.

In summary, increasing concentrations of hydrogen ions cause a drop in the pH value of the muscles, which in turn is responsible for a reduction in strength and a faster onset of fatigue. These limitations prevent you from adequately overloading your muscles during training and forcing maximum new muscle growth.

Beta-alanine and carnosine

Knowing the effects of the drop in pH and the associated acidification of the muscles on athletic performance, the question of what can be done to counteract this acidification in order to promote strength, endurance and gains in muscle mass is almost inevitable.

This is where beta-alanine comes into play, which can counteract a drop in the pH value in the muscles. In order to understand how beta-alanine works, it is necessary to know how carnosine works. This is due to the fact that beta-alanine only has an indirect effect in the body by increasing the synthesis of carnosine.

Carnosine was discovered in 1900 by the Russian scientist Gulewitsch. Around eleven years later, the same scientist identified the components that make up carnosine. These are the amino acids beta-alanine and histidine. However, it was not until 1938 that the first studies on carnosine were published and its function as an acid buffer in the muscles was discovered.

Carnosine is a naturally occurring dipeptide in the body that is found in type I and type II muscle fibers, with type II muscle fibers having the highest carnosine concentrations. Type II muscle fibers are the fibers that are primarily used during high-intensity strength training sessions and have the greatest potential for muscle growth.

There are a number of pathways through which carnosine appears to influence performance. However, the most well-studied effect is its role as an intracellular acid buffer and it is this effect that we will focus on in this article. Carnosine helps to stabilize muscle pH by "soaking up" hydrogen ions (H+) that are released at a high rate during exercise.

The human body tries to keep the pH value in balance by using different buffer systems. Such acid buffers work largely by absorbing hydrogen ions to keep the pH in an optimal range for the body, allowing the body's various systems to function as effectively as possible. Muscles also function best within a certain pH range. If the pH drops below this range, muscle performance decreases. However, if the pH value can be kept in an optimal range by buffer systems, then the muscles can continue to contract powerfully over a longer period of time.

There are a number of buffer systems that are active in the human body. Some maintain the pH value in the extracellular fluid outside the cells, while others work in the intracellular fluid inside the cell. In addition, there are buffer systems that act both inside and outside the cells.

The focus of this article is on maintaining optimal exercise performance and, as mentioned earlier, the primary sources of hydrogen ion release are the production of lactate (lactic acid) and the breakdown of ATP. Both of these processes occur within the cells, which is why an intracellular acid buffer such as carnosine, which reduces the concentration of hydrogen ions within the cell, is the first line of defense.

In addition to its role as a hydrogen ion buffer within the cell, carnosine has other unique properties. What makes carnosine so unique is the fact that this buffer system is used exclusively for buffering hydrogen ions, unlike other buffer systems that are used in many other cellular reactions in addition to their role in acid buffering, thereby diluting their buffering effect. Even more interesting, however, is the fact that beta-alanine supplementation can dramatically increase carnosine levels in the body, significantly increasing the capacity for acid buffering.

Scientific research has shown that supplementation with beta-alanine over a 4 week period can increase carnosine levels in the body by 42 to 65%. Longer studies over a period of 10 to 12 weeks have even shown an increase in carnosine concentrations of up to 80%. This represents a more than dramatic increase in the effect of an already very effective intracellular buffer.

It is this strong increase in buffering capacity within the muscles that is primarily responsible for the increases in strength, lean muscle mass and muscle endurance observed in studies conducted with beta-alanine.

The following FAQ answers the most frequently asked questions about beta-alanine.

Beta-Alanine FAQ:

Why can't I take carnosine instead of beta-alanine?

When you take carnosine, most of it is broken down in the digestive tract into the amino acids beta-alanine and histidine. Even if small amounts of carnosine can pass through the digestive tract intact, this carnosine is broken down into its components by the enzyme carnosinase in the bloodstream at the latest.

This means that practically all orally ingested carnosine is very quickly broken down into its components beta-alanine and histidine. These two amino acids are then transported - at least partially - into the muscles, where they are used to produce carnosine again with the help of the enzyme carnosine synthase.

As carnosine only consists of around 40% beta-alanine, it is at best an inefficient source of beta-alanine when taken orally. It is therefore more efficient and also considerably cheaper to supplement with beta-alanine in its pure form. You would need to consume significantly more carnosine to achieve the level of increase in carnosine levels that can be achieved using the scientifically recommended dose of beta-alanine. For this reason, beta-alanine is the better solution if the goal is to increase the concentration of carnosine in the muscles.

How do we know that beta-alanine really increases carnosine levels?

As part of scientific studies, scientists performed muscle biopsies - small procedures in which tissue samples are taken from the muscles using a special biopsy needle - at the beginning of the study and at different times during the study. These tissue samples showed that beta-alanine could effectively increase the carnosine concentration in muscle tissue by 42 to 80%, depending on the duration of the study and the dosage used.

Who can benefit from beta-alanine?

1. Athletes who train with weights and want to build lean muscle mass and strength.
2. Athletes who perform sports activities that require strength, speed and muscle endurance.
3. Active people who have reached a training plateau and are looking for a supplement that can take them to the next level.

At what point in my training set will higher carnosine concentrations have their strongest effect?

Increasing carnosine levels will be effective at all points of a training set regardless of whether you are training heavy or for endurance. The body uses three energy systems to do physical work:

1. The ATP system, which is primarily used while moving heavy weights during sets with a repetition range of 5 to 6 repetitions.
2. The glycolytic system, which is primarily used during a repetition range of 7 to 15 repetitions.
3. The oxidative system, which is primarily used during endurance training.

These energy systems are used simultaneously, with certain energy systems being used to a greater extent to produce the energy required for the activity, depending on the level of intensity, the duration of the training and the individual level of fitness. Anyone training with weights will primarily use the first two energy systems mentioned and in both cases an accumulation of hydrogen ions will contribute to a depletion of both systems - and glycolysis in particular.

This is where creatine is somewhat weak. Creatine is active in the ATP-phosphocreatine system, which relies on stored ATP and its resynthesis using phosphocreatine for intense contractions. The use of creatine will increase explosive power, but it won't help much in a repetition range of 7 to 15 reps.

As anyone trying to build bigger muscles knows, you need to train both heavy and moderate in a repetition range of 7 to 15 reps to achieve maximum gains in muscle mass. Beta-alanine, by increasing carnosine concentrations, can buffer the accumulation of hydrogen ions that occurs in both of these repetition ranges, allowing you to maintain powerful muscle contractions over a longer period of time.

Reducing cellular fatigue is an additional strength of beta-alanine. A recent study showed that beta-alanine outperforms creatine when it comes to reducing cellular fatigue, putting it one step ahead of creatine, which is considered the most effective supplement of the last decade.

How long does it take to feel the benefits of beta-alanine?

The first positive effects on performance are typically felt after just two weeks of taking beta-alanine, with some users experiencing an effect after just one week. As carnosine levels increase, the benefits become more and more noticeable. The most dramatic results are generally felt within 3 to 4 weeks, with the effects continuing to increase beyond this period.

Scientific research has shown that carnosine levels continue to increase over a period of at least 12 weeks, which is why it is recommended that beta-alanine be used for at least three months to optimize carnosine levels.

However, there are also immediately noticeable benefits. Many users report better blood circulation and a stronger muscle pump from the first intake of beta-alanine. This is due to the fact that beta-alanine increases carnosine levels and carnosine is a powerful precursor for the production of nitric oxide synthase - a group of enzymes required for the production of nitric oxide.

Is beta-alanine safe and harmless to health?

Although this is probably not a frequently asked question, it should be one of the first questions you ask about a supplement. Unfortunately, many exercisers are so focused on building muscle and maximizing their performance that they completely overlook the safety aspect of new supplements.

But coming back to the actual question, this can be answered with an almost unqualified "yes". In studies in which beta-alanine was used for up to 12 weeks at a time, no negative changes in a wide range of biochemical, haematological and hormonal markers were found. Even if it is not possible to say that beta-alanine is 100% safe according to current scientific knowledge, it can at least be said with a fair degree of certainty that supplementation over a period of 12 weeks can be regarded as safe.

What is this tingling feeling at the beginning of beta-alanine intake based on?

The tingling sensation at the start of beta-alanine supplementation, also known as parathesia, occurs when beta-alanine binds to nerve receptors, activating them and causing them to fire. Many of these nerves are located under the skin, resulting in a tingling/stinging sensation reminiscent of faint pinpricks. This sensation begins about 15 to 20 minutes after taking beta-alanine and usually lasts for 60 to 90 minutes.

The intensity of this sensation varies depending on the beta-alanine dosage, individual sensitivity and potential calcium ion channel activators such as caffeine. This feeling usually disappears after some time of beta-alanine intake. In addition, carbohydrates can reduce this tingling sensation.

If I don't feel this tingling sensation when I start taking beta-alanine, does that mean that beta-alanine is not working for me?

The described tingling sensation under the skin after taking beta-alanine does not occur in all users. Some users can take up to 6 grams of beta-alanine at a time without feeling anything. You should not worry if you belong to this group of users. The tingling sensation after taking beta-alanine is not a sign that beta-alanine is working or being absorbed by the muscles and converted into carnosine. So there is no need to worry if you don't feel anything like this, as beta-alanine will still increase carnosine levels, as studies have repeatedly shown.

A good example of this phenomenon is the combination of carbohydrates with beta-alanine, which suppresses much of the tingling sensation while at the same time accelerating the onset of action of beta-alanine compared to taking beta-alanine without carbohydrates.

Another good example is comparative studies that compared carnosine concentrations when using multiple small beta-alanine doses in the 800 mg range to using multiple beta-alanine doses in the 1,600 mg per dose range. In these studies, the same total daily beta-alanine dose was used and the only difference was the size of the individual servings.

While 800 mg per dose caused virtually no tingling sensation, a dose of 1,600 mg could cause a significant tingling sensation under the skin. However, the results of the studies ultimately showed that the carnosine concentrations were almost the same with both dosing strategies.

How much beta-alanine is needed to achieve an increase in performance?

Scientific research has shown that the use of 3.2 to 6.4 grams of beta-alanine per day can significantly increase carnosine levels and performance. Recent studies using 4 to 5 grams of beta-alanine per day showed carnosine concentrations and performance increases comparable to those observed with a daily dose of 6.4 grams of beta-alanine.

Should you supplement with histidine in addition to beta-alanine, since histidine is a component of carnosine?

Additional supplementation with histidine is unlikely to provide any further benefits, as histidine is already present in high concentrations in the muscles, whereas beta-alanine is only present in small amounts. Scientists have found that it is beta-alanine that drives carnosine synthesis, not histidine. As this has been repeatedly proven by various studies, it is not necessary to supplement histidine to increase carnosine levels.

However, there may be groups of people such as vegans, vegetarians or older people who do not consume enough histidine in their diet and therefore have a histidine deficiency that could affect carnosine synthesis. Rather than supplementing histidine, however, these individuals should increase their total protein intake, which will also solve the problem of potential histidine deficiency.

Are there other methods that can increase beta-alanine's ability to boost carnosine levels?

A recent study showed that a group of subjects who took beta-alanine along with carbohydrates were able to increase their performance in half the time compared to a group who used a comparable amount of beta-alanine without carbohydrates. Carbohydrates increase insulin levels and insulin increases the transport of amino acids such as beta-alanine into the muscle cells.

Taking beta-alanine before and after training could also increase beta-alanine uptake by the muscles. Studies investigating the nutrient timing of amino acids have clearly shown that when amino acids are consumed before and after exercise, their delivery to and uptake by the muscles is increased. The improved absorption is largely due to better blood flow to the muscles during training.

Will taking taurine at the same time as beta-alanine prevent beta-alanine from increasing carnosine levels and performance?

Although there could be potential problems if beta-alanine and taurine are taken at the same time, as both compete for the same transporter into the tissues, such problems have not been observed to any significant extent in scientific studies. A study conducted by Dr. Harris showed that the increase in carnosine levels in the muscles was not reduced when beta-alanine was taken together with taurine.

In addition to this study, there are several other studies in which beta-alanine was combined with taurine. If you compare the results of these studies with the results of other studies in which only beta-alanine was used, the results do not differ in terms of the carnosine concentrations achieved.

All this suggests that taurine does not significantly reduce the absorption of beta-alanine in practice, as otherwise subjects taking beta-alanine together with taurine should have had significantly lower carnosine levels in their muscles.

Can beta-alanine replace creatine?

Beta-alanine is not a substitute for creatine, as the two compounds exert their effects via completely different mechanisms. Instead, it is better to combine creatine and beta-alanine in order to benefit simultaneously from the explosive strength increased by creatine and the muscle fatigue delayed by beta-alanine.

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