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Beta Alanine Supplements

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Balance 100% Beta Alanine Free Balance Bluetooth Headphones with any Balance Order - 1 Per Order
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Gen-Tec Beta Alanine
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About Beta Alanine Supplements

Beta Alanine is a non-essential amino acid that is used for the synthesis of an important muscle-specific protein called carnosine. Carnosine has multiple uses in the body, including buffering lactic acids and exerting an antioxidant effect within the muscle cell. Beta-alanine is termed the rate-limiting precursor to carnosine, meaning that the body's concentration of beta-alanine often limits our natural ability to produce carnosine. Supplementing with beta-alanine is an effective strategy for increasing muscle carnosine levels, as research by Amino Acids published in 2007 indicated. This paper highlighted the fact that supplementation can increase muscle carnosine levels by up to 80% after 10 weeks. But does this necessarily lead to better performance ... or more muscle gains? 


Research published in Clinical science—all the way back in 1993!—indicated that beta alanine supplementation reduced muscle fatigue towards the end of a session, when muscles are naturally becoming fatigued. It is believed that this happened due to carnosine's buffering capacity, and also due to its ability to increase myofibrillar calcium ion sensitivity.


Beta-alanine is not to be confused with alanine, the amino acid that you can find listed on almost all protein powders, as it is a natural component at around 5% by weight. This is because alanine is a naturally found in protein, just as it is used in the body for exactly the same purpose - to build and repair protein structures, like muscle. However, Beta-alanine is not a proteinogenic amino acid, which means that it is not used directly for protein building. It merely serves as a building block for carnosine, which is found in muscle, but is not as a structural component of muscle.


A recent study examined a 6.4 gram dosage over 5 weeks of strength training. The doses were divided into 8 lots of 800mg, likely to avoid the tingling side-effect. The authors concluded that supplementation, compared to placebo, led to a greater load lifted and more strength gains. This was reported in the Journal of the International Society of Sports Nutrition in 2018

Due to these physiological roles, beta-alanine helps to support muscle strength and endurance and delays the onset of muscle fatigue, and has been suggested to best serve exercises containing repeated bouts of around 1-3 minutes, with intermittent rest periods in between, or when maximal strength is being used.