Beta-alanine: For whom, why and how to take it?

By now I think many of you have already heard about beta-alanine and the excitement it generates in the sporting as well as scientific community. Indeed, it is a very popular supplement among athletes which helps improve strength-endurance capabilities . This article explains what you need to know about beta-alanine, how it works, and when to use it.

What is beta-alanine?

Beta-alanine is a non-essential amino acid , classified as a non-proteinogenic amino acid, that is to say one which is not primarily involved in protein synthesis. It is rather responsible for increasing intramuscular buffer capacities with the help of histidine by allowing, together, the synthesis of carnosine . Another amino acid that is stored in skeletal muscles and which is of particular interest to us today.

Carnosine is found in type 1 and type 2 muscle fibers but is in significantly higher concentrations in type 2 fibers. The latter are preferably used for explosive movements or during high intensity effort and are also the most susceptible to muscle growth.

Thus, beta-alanine and carnosine are most commonly found in meat, fish or certain dairy products. Here are rough estimates of the beta-alanine content in certain foods / 100gr:

So, although you can get this amino acid through food, you have to consume a lot of meat (kilos and kilos!) before you get an effective minimum dose. So, to make things easier on your stomach as well as your wallet, using a supplement allows you to get enough beta-alanine easily and very quickly. Additionally, if you are vegetarian or vegan, you will have great difficulty obtaining beta alanine and should consider taking a supplement.

The key, carnosine

It should be noted that at the muscle level, histidine levels are generally high and beta-alanine levels very low. It is this last limiting factor which hinders the production of carnosine. This is why taking beta-alanine is indicated in order to optimize the production of carnosine.

The majority of the effects of beta-alanine are thus caused by its ability to stimulate the synthesis of Carnosine. The latter is a dipeptide composed of amino acids, beta-alanine and histidine, and has the ability to stabilize muscle pH by absorbing H+ hydrogen ions (it acts as an intracellular buffer). Carnosine, stored in cells, is released in response to a drop in pH induced by exercise and offers protection against the production of lactates and therefore fatigue during exercise which uses the anaerobic lactic pathway.

How it works, in brief

The mechanism of action of carnosine during exercise is as follows:

Glucose is broken down / glycolysis: Glucose is the main fuel source during high-intensity exercise after phosphocreatine stores are depleted (a few seconds, i.e. the anaerobic alactic pathway).

Lactates are produced : When you exercise, your muscles reduce glucose to lactic acid which is instantly converted to lactates, which produces hydrogen ions (H+).

The muscle environment becomes more acidic : hydrogen ions reduce the pH level in your muscles.

Fatigue sets in : muscle acidity blocks the breakdown of glucose and reduces the ability of muscles to contract and exert force.

Finally, Carnosine serves as an intracellular buffer , reducing muscle acidity during high-intensity exercise. Carnosine helps stabilize muscle pH and absorb hydrogen ions that are released in excess during exercise ( Artioli, G. G et al ). As a result, this allows you to maintain your strength, speed and power for a slightly longer period of time in the anaerobic lactic pathway.

However, there is a problem. The amount of carnosine that can be produced at the cellular level depends on the amount of beta-alanine, not histidine. Only when the body has excess beta-alanine (through supplementation) does it produce high levels of carnosine.

This explains the logic of beta-alanine supplementation: to easily and quickly increase carnosine concentrations in muscle tissue. It is thanks to this indirect effect of beta-alanine that carnosine really exerts its influence.

You may ask yourself, “Why not take carnosine directly?  “. Well, because carnosine is degraded as soon as it enters the bloodstream! Fortunately, the ingestion of beta-alanine allows the synthesis of Carnosine with the help of Histidine.

To do what ?

Whether you are a professional or amateur athlete, you know the importance of endurance on performance. Beta-alanine as a supplement helps increase intracellular buffering capacity during exercise, allowing athletes to perform intense efforts for a little longer. Therefore, if you are looking for a boost in anaerobic lactic performance, beta-alanine is for you.

Beta-alanine may reduce fatigue, increase endurance, and increase performance in high-intensity exercise.