If you consume or have already consumed a pre-workout booster, you have undoubtedly noticed that beta-alanine is almost systematically present on the list of ingredients, whether it is a supplement based on creatine or a nitric oxide booster. In both cases, this exceptional compound is unanimously appreciated in the sporting world, and the appearance of these typical tingles announces that the ingredient is indeed active in the body and ready to deploy its powers on performance.
What role does it play in the body and in sports performance?
What is the role of beta-alanine?
Beta-alanine is a non-essential amino acid that the body does not use to synthesize proteins, although it is commonly used in the compositions of many sports food supplements. Indeed, beta-alanine is a precursor of carnosine, guarantor of cellular balance. And although recently brought up to date, it was discovered more than 100 years ago!
Russian scientist Gulewitsch was the first to identify carnosine in 1900. Eleven years later, he would discover and identify its constituent amino acids, histidine and the famous beta-alanine.
Seven years later, Barger, Tutin, Baumann and Ingvaldsen confirmed Gulewitsch’s results. However, it was not until 1938 that the first research on carnosine and its effects on muscle performance was published.
The role of carnosine in the body
Carnosine helps stabilize muscle pH by absorbing hydrogen ions (H+) which are released at an accelerated rate during exercise.
Our body goes through an ongoing process of maintaining our pH balance using various buffer systems, which work largely by absorbing H+ ions.
Muscles respond best to a specific pH and when it becomes too acidic, muscle performance drops proportionally.
There are several buffer systems to maintain your body’s acid-base balance. Some maintain pH in extracellular fluids (outside the cell), others carry out their functions in intracellular fluids (inside the cell), and some perform both tasks. The first line of defense, by absorbing H+ ions, will be the cell’s intracellular buffers such as carnosine.
Carnosine is therefore present where we need it, buffering H+ inside our cells. By supplementing with beta-alanine, you can significantly increase carnosine levels in the body.
This increase in carnosine levels thanks to beta alanine has many health benefits. Interestingly, animal and in vitro studies indicate that carnosine has antioxidant, anti-aging, and immunostimulating properties. The antioxidant benefits of carnosine include neutralizing free radicals and reducing oxidative stress.
Additionally, in vitro studies suggest that carnosine increases nitric oxide production, resulting in a slowing of the aging process and improved heart health. Finally, carnosine may increase muscle quality and function in older adults
What are the benefits of beta-alanine in sport?
Glucose is broken down: Glycolysis is the breakdown of glucose, which is the primary fuel source during high-intensity exercise.
Lactic acid is produced: By exercising, our muscles break down glucose into lactic acid. This is converted into lactate, which produces hydrogen ions (H+)
Muscles become more acidic: Hydrogen ions reduce the pH of our muscles, making them more acidic.
Fatigue sets in: muscle acidity blocks the breakdown of glucose and reduces the contraction capacity of our muscles, which causes fatigue.
Carnosine acts as a buffer: Carnosine serves as a buffer, reducing muscle acidity during intensive exercise.
Dietary supplements that contain beta-alanine increase carnosine levels and help our muscles reduce their acidity levels during exercise, which reduces overall fatigue and optimizes performance.
When and how to take beta-alanine?
Beta-alanine does not need to be “cycled,” in the sense that it does not accumulate in the body or lose its effectiveness over time. Moreover, studies show that beta-alanine must be used at least 4 consecutive weeks, and ideally over 12 weeks for maximum effectiveness. Athletes typically consume it throughout the year, sometimes in complex workout booster formulas.
How to use beta-alanine as a pre-workout for bodybuilding and crossfit?
Beta-alanine supplementation can increase endurance, muscle power and strength, physical abilities recruited in cross-training, but also in bodybuilding to push muscle fibers to gain more volume.
In total, more than 55 clinical studies have been conducted on beta-alanine and its benefits on performance and muscle mass, which have shown that:
Beta-alanine improves physical performance and reduces neuromuscular fatigu
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