Beta-alanine increases endurance and strength

High-intensity exercise increases levels of chemicals such as hydrogen ions, inorganic phosphates and adenosine diphosphate, which slow down biochemical reactions and promote fatigue. Buffers such as bicarbonate and carnosine can help neutralize these chemicals and promote performance. Carnosine, which is made from beta-alanine, is an important antioxidant that protects cells from destruction and buffers acids that cause fatigue. Muscle carnosine levels are closely linked to maximum training capacity. Supplementation with carnosine or beta-alanine increases muscle carnosine levels, which increases the acid buffering capacity of the muscles. Muscle carnosine levels decrease with age, reducing the capacity for high-intensity exercise.

Jordan Glenn and colleagues from the University of Arkansas found that supplementation with beta-alanine for 28 days increased lower body muscle strength and exercise capacity compared to a placebo in female Masters athletes.

Beta-alanine is an effective supplement for intensely training, older female athletes.

(Journal Strength Conditioning Research, 30: 200 - 207, 2016)