Beta-Alanine

Beta Alanine is a non essential amino acid which is naturally found within the body. Plenty of research has been conducted on this specific ingredient to understand its effects.

The dosage used in studies have varied from 2g/day, (1) to 6g/day, (2).

Beta – alanine has been shown not to work with aerobic training, (3,4,5) however when studies have looked at anaerobic exercise it has been shown to help delay the onset of fatigue, (6,7).

Van thienen et al. (2009) looked at 17 male cyclists and gave them incremental doses of beta alanine over the course of 8 weeks (1-2 weeks 2g/day, 3-4 weeks 3g/day, 5-8 weeks 4g/day). They observed an increase in power (peak & mean), during a 30 second sprint race compared to the placebo group. This can be attenuated to the beta alanine increase carnosine levels within the blood.

Another study (8) found that there was a reduction in blood lactate which will help reduce fatigue and several studies also reported an increase in lean mass (2,8,9).

+Large Amounts of studies                   – No increase in aerobic capacity                                                                           

+Increase in Lean Mass                    – No increase in VO2                                                                                                            

+Increase in blood carnosine levels                    – No long term studies                                                                                         

+Reduces Blood lactate levels                    – Varied dosages in studies                                                                                     

+Increased time to fatigue                    – Many weak studies                                                                                                                         

+Positive effects to strength/anaerobic exercise

57 – Baguet, A., Koppo, K., Pottier, A., & Derave, W. (2010). β-Alanine supplementation reduces acidosis but not oxygen uptake response during high-intensity cycling exercise. European journal of applied physiology, 108(3), 495-503.

58 – Sale, C., Saunders, B., & Harris, R. C. (2010). Effect of beta-alanine supplementation on muscle carnosine concentrations and exercise performance. Amino acids, 39(2), 321-333.

59 – Parkhouse, W. S., McKenzie, D. C., Hochachka, P. W., & Ovalle, W. K. (1985). Buffering capacity of deproteinized human vastus lateralis muscle. J Appl Physiol, 58(1), 14-7.