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**MOUNTAIN-MAN** · 06-02-2014, 01:25 PM

Re: beta-alanine just got mine keep yall updated on how it works

My face feels weird about ten mins after drinking that it weird

**slin 2 win** · 06-02-2014, 02:23 PM

Re: beta-alanine just got mine keep yall updated on how it works

Its called peristalsis it will go away from usage its nothing to worry about, after using it for awhile you wont even feel the tingles.

**MOUNTAIN-MAN** · 06-02-2014, 02:33 PM

Re: beta-alanine just got mine keep yall updated on how it works

Thanks I was hopeing it would go away

**MOUNTAIN-MAN** · 06-04-2014, 03:29 PM

Re: beta-alanine just got mine keep yall updated on how it works

Gotta say this stuff rocks got a ton on energy and no more sourness

**MOUNTAIN-MAN** · 06-04-2014, 06:05 PM

Re: beta-alanine just got mine keep yall updated on how it works

Also the tingle in my face went away on day three

**MOUNTAIN-MAN** · 06-05-2014, 04:12 AM

Re: beta-alanine just got mine keep yall updated on how it works

more info on sides
Beta-alanine is a modified version of the amino acid alanine.

Beta-alanine has been shown to enhance muscular endurance. Many people report being able to perform one or two additional reps in the gym when training in sets of 8-15 repetitions. Beta-alanine supplementation can also improve moderate to high intensity cardiovascular exercise performance, like rowing or sprinting.

When beta-alanine is ingested, it turns into the molecule carnosine, which acts as an acid buffer in the body. Carnosine is stored in cells and released in response to drops in pH. Increased stores of carnosine can protect against diet-induced drops in pH (which might occur from ketone production in ketosis, for example), as well as offer protection from exercise-induced lactic acid production.

Large doses of beta-alanine may cause a tingling feeling called paresthesia. It is a harmless side effect.

**MOUNTAIN-MAN** · 06-05-2014, 04:12 AM

Re: beta-alanine just got mine keep yall updated on how it works

Abstract
In this narrative review, we present and discuss the current knowledge available on carnosine and beta-alanine metabolism as well as the effects of beta-alanine supplementation on exercise performance. Intramuscular acidosis has been attributed to be one of the main causes of fatigue during intense exercise. Carnosine has been shown to play a significant role in muscle pH regulation. Carnosine is synthesized in skeletal muscle from the amino acids l-histidine and beta-alanine. The rate-limiting factor of carnosine synthesis is beta-alanine availability. Supplementation with beta-alanine has been shown to increase muscle carnosine content and therefore total muscle buffer capacity, with the potential to elicit improvements in physical performance during high-intensity exercise. Studies on beta-alanine supplementation and exercise performance have demonstrated improvements in performance during multiple bouts of high-intensity exercise and in single bouts of exercise lasting more than 60 s. Similarly, beta-alanine supplementation has been shown to delay the onset of neuromuscular fatigue. Although beta-alanine does not improve maximal strength or VO2max, some aspects of endurance performance, such as anaerobic threshold and time to exhaustion, can be enhanced. Symptoms of paresthesia may be observed if a single dose higher than 800 mg is ingested. The symptoms, however, are transient and related to the increase in plasma concentration. They can be prevented by using controlled release capsules and smaller dosing strategies. No important side effect was related to the use of this amino acid so far. In conclusion, beta-alanine supplementation seems to be a safe nutritional strategy capable of improving high-intensity anaerobic performance.

**MOUNTAIN-MAN** · 06-05-2014, 04:13 AM

Re: beta-alanine just got mine keep yall updated on how it works

Below is a list of the benefits of beta-alanine. But before we go on to explain how beta-alanine works, you must first understand what's going on in our body's during exercise that limits our gains and muscular performance.

Benefits of Beta-Alanine as supported by Scientific Studies

Boosts explosive muscular strength and power output.
Increases muscle mass.
Boosts muscular anaerobic endurance.
Increases aerobic endurance.
Increases exercise capacity so you can train harder and longer.

**MOUNTAIN-MAN** · 06-05-2014, 04:14 AM

Re: beta-alanine just got mine keep yall updated on how it works

There are a handful of ways carnosine is thought to impact performance but its most studied function, and the focus of this article, is its role as an intracellular buffer. Carnosine helps stabilize muscular pH by soaking up hydrogen ions (H+) that are released at an accelerated rate during exercise.

Our bodies work to keep our pH in balance by utilizing various buffering systems. Buffers largely work by soaking up H+ to maintain optimal pH balance, which we need to function most effectively. As mentioned above, our muscles function best in a specific pH range. When pH drops below that range, so does muscular performance. By helping to keep us in a more optimal pH range, our muscles can continue to contract forcibly for a longer time.

There are a handful of buffering systems that work in our bodies. Some maintain pH in extra cellular fluids (ECF) outside of the cell, while others perform their duties in intracellular fluids (ICF) inside the cell and some perform in both.

Our focus in this article is on exercise performance and, as mentioned above, the primary source of H+ released during exercise is from lactic acid and ATP breakdown. Take a guess where this breakdown and release of H+ is occurring?

If you guessed inside our muscles or intracellular, you would be correct. As a result, the first line of defense in absorbing the H+ is going to be the cell from intracellular buffers such as carnosine, not from extra cellular buffers.

Aside from carnosine being just where we need it, buffering H+ inside our cells, it has additional, unique attributes that make it really shine. Carnosine is unique; in that, other natural buffering systems our bodies use are also used in many other cellular reactions aside from buffering, watering down much of their buffering abilities.

However, what makes carnosine really exciting, is that by supplementing with extra beta-alanine, we can specifically and dramatically increase carnosine levels. How much, you ask?

Researchers have shown that when supplementing with beta-alanine for just 4 weeks, we can increase our carnosine concentration by 42-65%. Longer beta-alanine studies going up to 10-12 weeks, show carnosine concentrations increased up to 80%. This is a tremendous increase in an already powerful intracellular buffer.

It is this large increase in buffering capacity within our muscles that is largely responsible for the strength, lean body mass, power and muscular endurance gains that researchers are seeing from beta-alanine studies.

**MOUNTAIN-MAN** · 06-16-2014, 02:24 PM

Re: beta-alanine just got mine keep yall updated on how it works

been on 15 mgs ed for a mth now love it stronger leaner and no soreness this will stay in my ed line up for now on great combo with creatine

**MOUNTAIN-MAN** · 06-16-2014, 02:26 PM

Re: beta-alanine just got mine keep yall updated on how it works

Gaining a better understanding of exactly what beta-alanine is will enable you to make sure you're maximizing its performance... Here is more information on what beta-alanine is, how to take it, and advantages for training.

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by Shannon Clark Oct 30, 2008
While there are a great many supplements out there that people question just how much of a difference they make, beta-alanine is one that has proven to be effective time and time again.

Gaining a better understanding of exactly what beta-alanine is though and how it works in the body will enable you to make sure you're maximizing its performance in your supplement regime.

Here is more information on what beta-alanine is, how to take it, and what advantages it's going to bring to your workouts.

WHAT BETA-ALANINE IS
Beta-alanine is one of the non-essential amino acids that is not easily consumed in the regular mixed diet of chicken, beef, whey, or fish. Due to this fact, it can make getting in your required dose slightly more difficult.

When it's ingested by the body, beta-alanine will get converted into carnosine, which will then serve the purpose of increasing your stamina, strength as well as muscle development.

For those who are heavy into their training, this will then enable them to train harder while they're in the gym, resulting in increased muscle gains as a direct result.

Furthermore, for those who are trying to do more metabolic type of workouts by decreasing the amount of rest they're taking between sets, this will also serve to help them recover more quickly between sets, therefore allowing them to increase the overall calorie burn and intensity during the workout.

HOW BETA-ALANINE WORKS IN THE BODY
Looking more specifically at what beta-alanine does in the body, we need to dig a bit more into its connection with carnosine. It is through beta-alanine's direct effect that carnosine really exerts its influence, so that is really the key to understanding this supplement.

Carnosine can be found in both the two different muscle types in the body, but has higher concentration in the type two fibers, which are going to be more directed towards maximum strength and intensity exercises.

When high intensity exercise takes place though, our body begins to accumulate a large amount of hydrogen ions, which then causes the body to take on a more acid state. It's also this increase in hydrogen ions that will cause the lactic acid build-up in the body, which then will cause feelings of fatigue while exercising and may eventually cause exercise to cease entirely.

If you're getting a large build-up of lactic acid in most of the workouts you're doing, this will be a limiting factor of your overall performance and over time, will definitely impact how quickly you see results.

Carnosine, when present in the body though, will work as an intracellular buffer, helping to stabilize the muscular pH and also soak up any additional hydrogen ions that are released while the exercise is taking place.

The more carnosine that's present in your system then, the less chances you're going to suffer from high lactic acid levels.

It is the supplementation of beta-alanine that will effectively boost your carnosine levels in the body, with greatest increases seen after twelve straight weeks of use.

Because of the fact that you cannot take carnosine straight by itself, choosing to supplement with beta-alanine instead is the best course of action.

WHO DOES NOT NEED BETA-ALANINE
While supplementing with beta-alanine should help most individuals who are involved in exercise, endurance athletes who are training and performing with low to moderate exercise levels may not notice as great of effects simply due to the fact that their body will not be producing as much excess hydrogen ions so they won't have as great of a lactic acid build-up as other athletes.

Endurance Athletes May Not
Notice As Great Of Effects.
ENDURANCE ATHLETES MAY NOT NOTICE AS GREAT OF EFFECTS.
BETA-ALANINE VS. CREATINE
Many people often question whether beta-alanine would work better than creatine in terms of increasing the body's ability to tolerate exercise but it's important to note that they are doing opposite things here.

Creatine is working to ensure that you have sufficient ATP (high energy molecule that powers exercise) in the body, while beta-alanine essentially is making sure the environment for exercise stays favorable.

For this reason, it's actually in your best interest to take both supplements if possible.

HOW TO TAKE BETA-ALANINE
RELATED POLL
Do You Supplement With Beta-Alanine?
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Not Yet - But I'm Going
To Start

Typically, it's also recommend to do a bit of a loading phase with beta-alanine as well, starting with about 6 grams spread over two or three doses during the day for the first six days, and then progressing to the maintenance phase, taking in about 3 grams divided into three doses.

Note that when first starting to take beta-alanine, you may feel a small tingling sensation in the body because the nerves under the skin are being stimulated. Don't worry if you are feeling this way as it's actually a good sign that the supplement is doing its job.

Also keep in mind that it typically takes about two weeks to start noticing good increases in performance, so if it's not immediately noticeable, don't give up on it too quickly.

Additionally, some people find that beta-alanine works well for increasing vasodilation as carnosine will also work as a precursor to nitric oxide synthase.

THE BEST MIX FOR BETA-ALANINE
Just like creatine, beta-alanine seems to work best if it's taken with carbohydrates as well, due to the insulin spike that's created, speeding the uptake into the muscle cells.

So, if you're looking for a way to extend your workouts so you can train harder and accomplish more in each gym session, give beta-alanine some consideration. Fatigue is something that many individuals face, especially if you're currently dieting, therefore anything that can increase levels will definitely improve your ability to continue to make progress.

**MOUNTAIN-MAN** · 06-16-2014, 02:27 PM

Re: beta-alanine just got mine keep yall updated on how it works

Beta-Alanine: The Facts.
December 21st, 2006

With literally hundreds of different supplements available and so many that are based on bogus claims and ridiculous hype, it’s almost impossible to find even one that delivers results. If you’ve rummaged through the garbage of the supplement scrap heap, you know that finding any science or real-world proof is a waste of time. Beta-Alanine is the exception. Finally, a supplement that actually lives up to its claims. Beta-Alanine efficacy is backed by major university, peer-reviewed studies performed on humans, not a cell, rat or goat study upon which other products typically base claims. The science behind beta-alanine is simple, it makes sense and it works. The information on this site, was designed to be used as a beta-alanine guide and is organized in a hands-on, easy-to-follow approach manner- with no fancy biochemistry or confusing graphs.

What is Beta-Alanine and where do we get it?

Beta-Alanine is a non-essential amino acid and is the only naturally occurring beta-amino acid. Not to be confused with regular alanine, beta- alanine is classified as a non-proteinogenic amino acid, as it is not believed to be used in the building of proteins.

The greatest natural dietary sources of beta-alanine are believed to be obtained through ingesting the beta-alanine containing dipeptides: carnosine, anserine and balenine, rather than directly ingesting beta-alanine. These dipeptides are found in protein rich foods such as chicken, beef, pork and fish. It is predominantly through ingesting the dipeptide carnosine that we ingest most of our beta-alanine, as the two other dipeptides are not found nearly as plentiful in our typical coniferous diet. However, obtaining beta-alanine through these dipeptides is not the only way, as our bodies can synthesize it in the liver from the catabolism of pyrimidine nucleotides which are broken down into uracil and thymine and then metabolized into beta-alanine and B-aminoisobutyrate. Of course, it can also be ingested through direct supplementation which is the focus of this article.

Below is a list of the benefits from beta-alanine, supported by peer-reviewed university research, published in reputable science journals.

Benefits of Beta-Alanine as supported by scientific studies:
Increase Muscular Strength & Power Output.
Increases Muscle Mass
Increase Anaerobic Endurance
Increases Aerobic Endurance
Delay Muscular Fatigue- Train Harder & Longer
Who can benefit from beta-alanine?

1. Weight lifters & Bodybuilders

2. High Intensity Cross Trained Athletes, Military Personal

3. MMA Fighters and sport specific training that require both strength and endurance.

4. Runners, Cyclists, soccer players, hockey players

5. Active individuals who have reached a training plateau and are looking for something to take them to the next level.

6. Men and women

What causes our muscles to lose strength,power and endurance during intense exercise?

When we exercise, especially when it’s high intensity exercise, our bodies accumulate a large amount of hydrogen ions (H+), causing our muscles pH to drop (become more acidic). This process is occurring whether you feel a burn or not.

The breakdown of ATP and the subsequent rise in H+ concentrations occur in all of our energy systems but H+ buildup is most prevalent in an energy system called glycolysis, which also produces lactic acid. At physiological pH, lactic acid dissociates H+ and is the primary source of released H+ ions during exercise, causing pH to drop. It is the released H+ from lactic acid that causes muscular performance problems, not the leftover lactate ions as many incorrectly believe. While lactic acid is the primary source of released H+, it is not the only source. H+ ions are also being released at a rapid rate when you break down the high energy compound ATP during exercise. With the presence of many sources during energy production releasing H+, pH drops quickly.

As our muscles pH quickly drops, so does their ability to contract forcibly and maintain a high level of performance throughout your workout session. Not being able to perform and maintain forceful muscular contractions and push your body to the limit during your workout session, seriously hampers your ability to maximally overload your muscles and force new muscle gains.

In a nutshell, H+ causes your muscles pH to drop, in tern decreasing your strength and causing you to fatigue faster. These limitations stop you from adequately overloading your muscles and forcing NEW muscle gains

So how can beta-alanine help us overcome this drop in pH that limits exercise performance?

To understand how beta-alanine works to fight the drop in pH within our muscle, you must first understand how carnosine works. The reason being is, beta-alanine’s performance benefits are not direct but realized through its ability to boost the synthesis of carnosine.

Background on carnosine:

The Russian scientist Gulewitsch was the first to identify carnosine in 1900. Eleven years later, he would discover and identify its constituent amino acids, beta-alanine and histidine. Seven years later, Barger and Tutin and Baumann and Ingvaldsen confirmed Gulewitsch’s findings. However, it wasn’t until 1938 that the first research on carnosine and its effects on muscle buffering were published.

Carnosine is a naturally occurring di-peptide that is found in both type 1 and type 2 muscle fibers, but is in significantly higher concentrations in type 2 fibers. Type 2 muscle fibers are primarily used in high intensity strength workouts and are most responsive to muscular growth.

How does carnosine work?

There are a handful of ways carnosine is thought to impact performance but its most studied function, and the focus of this article, is its role as an intracellular buffer. Carnosine helps stabilize muscular pH by soaking up hydrogen ions (H+) that are released at an accelerated rate during exercise.

Our bodies work to keep our pH in balance by utilizing various buffering systems. Buffers largely work by soaking up H+ to maintain optimal pH balance, which we need to function most effectively. As mentioned above, our muscles function best in a specific pH range. When pH drops below that range, so does muscular performance. By helping to keep us in a more optimal pH range, our muscles can continue to contract forcibly for a longer time.

There are a handful of buffering systems that work in our bodies. Some maintain pH in extra cellular fluids (ECF) outside of the cell, while others perform their duties in intracellular fluids (ICF) inside the cell and some perform in both. Our focus in this article is on exercise performance and, as mentioned above, the primary source of H+ released during exercise is from lactic acid and ATP breakdown. Take a guess where this breakdown and release of H+ is occurring? If you guessed inside our muscles or intracellular, you would be correct. As a result, the first line of defense in absorbing the H+ is going to be the cell from intracellular buffers such as carnosine, not from extra cellular buffers.

Aside from carnosine being just where we need it, buffering H+ inside our cells, it has additional, unique attributes that make it really shine. Carnosine is unique; in that, other natural buffering systems our bodies use are also used in many other cellular reactions aside from buffering, watering down much of their buffering abilities. However, what makes carnosine really exciting, is that by supplementing with extra beta-alanine, we can specifically and dramatically increase carnosine levels. How much, you ask?

Researchers have shown that when supplementing with beta-alanine for just 4 weeks, we can increase our carnosine concentration by 42-65%. Longer beta-alanine studies going up to 10-12 weeks, show carnosine concentrations increased up to 80%. This is a tremendous increase in an already powerful intracellular buffer. It is this large increase in buffering capacity within our muscles that is largely responsible for the strength, lean body mass, power and muscular endurance gains that researchers are seeing from beta-alanine studies.

Section summary:

By boosting carnosine concentrations, with beta-alanine, our type 2 muscle fibers can soak up more H+ and stay in an optimal pH range. By keeping our type 2 muscle fibers in an optimal pH range, they are better able to maintain maximal strength and endurance throughout your workout session and bring on new muscle gains

Frequently asked questions

Is beta-alanine safe?

While this is not a frequently asked question, it should be. We understand many people care most about gaining muscle, looking great and performing at their best. But safety should not be overlooked. We believe it should actually be the first question asked when considering a new supplement, even before you question efficacy.

The answer to the safety question is a resounding YES. Studies, going up to 12 weeks of continued beta-alanine use, have looked at a large array of blood biochemical, hematological and hormonal markers and no negative changes have occurred whatsoever. While it is impossible to say beta-alanine is one hundred percent safe until longer term studies are complete, we do know that up to 12 weeks of continued beta-alanine supplementation is indeed safe.

Why not just take carnosine instead of beta-alanine?

When you ingest carnosine intact, most of it is broken down in the gastrointestinal (GI) tract into its constituent amino acids, beta-alanine and histidine. Some intact carnosine does escape the GI tract freely but even that amount is quickly broken down in our blood by the enzyme carnosinase. In a very short time, all the carnosine you just ingested is either eliminated or broken down into beta-alanine and histidine. These two amino acids are then taken into the muscle, where they are converted back into carnosine with the help of the enzyme carnosine synthetase.

Unfortunately, only about 40% of the carnosine you take actually contains beta-alanine, making it an inefficient source at best. You are better off, from both efficiency and a financial standpoint, taking beta-alanine directly. You would have to take substantially more carnosine just to approach the increased concentrations of carnosine achieved by taking the scientifically recommended dose of beta-alanine. Clearly, taking beta-alanine is the superior solution to increasing carnosine levels.

Shouldn’t I take extra histidine along with beta-alanine since histidine is a component of carnosine?

No, as histidine is already present in high concentrations in muscle, while beta-alanine is only present only in small amounts. Researchers have determined that it is beta-alanine that drives carnosine synthesis, not histidine. Since this has been proven repeatedly in research, there is no need to supplement with extra histidine to increase carnosine levels. There are potentially some select populations like vegans, vegetarians or the elderly that may not get enough histidine in their diets and are thus deficient, which may compromise optimal carnosine levels. But, we still don’t recommend taking just extra histidine with beta-alanine. Instead, we recommend these groups and simply bump up their total protein intake which will in turn solve their possible histidine deficiency. For the majority of healthy people, only beta-alanine is needed as histidine deficiency is rare and no extra supplementation is needed to increase carnosine concentrations.

How much Beta-Alanine is needed to cause performance increases?

Research has shown that you can take an amount between 3.2 grams and 6.4 grams per day to significantly boost carnosine levels and improve performance. The most recent research, now using 4-5 grams a day, is showing comparable carnosine concentration and performance improvements to those using 6.4 g daily. Based off the current research, we suggest 4 grams of beta-alanine a day, with an optional 2 week loading phase of 6 grams a day during the first month of use.

How long will it take to start noticing benefits?

Performance benefits typically occur in as little as two weeks, although some individuals will notice benefits within one week. As carnosine levels increase, the benefits will follow. The most dramatic results are generally experienced within the 3-4 week range but they don’t stop there. Recent research is now showing carnosine levels continue to increase for a minimum of 12 weeks which is why we recommend staying on Beta-Alanine for at least three months to optimize your carnosine levels.

Immediate benefits: Many users experience intense vasodilatation/pumps from the very first dose of Beta-Alanine. Because Beta-Alanine increases carnosine and carnosine is a powerful precursor in generating nitric oxide synthase (a group of enzymes necessary for making the powerful vasodilator nitric oxide), this is an added, immediate benefit of Beta-Alanine.

Stay tuned for exciting research updates!

Read the rest of this entry �

**MOUNTAIN-MAN** · 06-16-2014, 02:29 PM

Re: beta-alanine just got mine keep yall updated on how it works

Summary (All Essential Benefits/Effects/Facts & Information)

Beta-alanine is a modified version of the amino acid alanine.

Beta-alanine has been shown to enhance muscular endurance. Many people report being able to perform one or two additional reps in the gym when training in sets of 8-15 repetitions. Beta-alanine supplementation can also improve moderate to high intensity cardiovascular exercise performance, like rowing or sprinting.

When beta-alanine is ingested, it turns into the molecule carnosine, which acts as an acid buffer in the body. Carnosine is stored in cells and released in response to drops in pH. Increased stores of carnosine can protect against diet-induced drops in pH (which might occur from ketone production in ketosis, for example), as well as offer protection from exercise-induced lactic acid production.

Large doses of beta-alanine may cause a tingling feeling called paresthesia. It is a harmless side effect.

Follow this Page for updates
Things to Know
Also Known As

Carnosine precursor, beta alanine

Do Not Confuse With

L-Carnitine, L-Alanine

Things to Note

If an excess is taken acutely, harmless tingling (paresthesia) will result.
Is a Form of

Performance Enhancer
Amino Acid Supplement

Goes Well With

Creatine (additive in aspects of sports performance)

Stacks Part Of

Preworkout: Muscular endurance
Vegetarian/Vegan

Does Not Go Well With

Taurine (may compete for uptake acutely)

Caution Notice

Tingling (paresthesia) may occur when an acute dose of beta-alanine is higher than the body is used to. Many people find this tingling odd and may think it dangerous, however it has not been linked to any side-effects or toxicities.

Examine.com Medical Disclaimer
How to Take (recommended dosage, active amounts, other details)
Standard daily doses of beta-alanine are between 2,000 – 5,000mg.

Beta-alanine supplementation is not timing-dependent, in relation to exercise. Using beta-alanine as part of a pre-workout stack is a popular option, however.

Large doses of beta-alanine may result in a tingling feeling called paresthesia. It is a harmless side effect, but can be avoided by using a time-release formulation or taking smaller doses, between 800-1000mg, several times a day.

Frequently Asked Questions Related to Beta-Alanine
What beneficial compounds are primarily found in animal products?
Human Effect Matrix
The Human Effect Matrix looks at human studies (excluding animal/petri-dish studies) to tell you what effect Beta-Alanine has in your body, and how strong these effects are.
GRADE LEVEL OF EVIDENCE
A Robust research conducted with repeated double blind clinical trials
B Multiple studies where at least two are double-blind and placebo controlled
C Single double blind study or multiple cohort studies
D Uncontrolled or observational studies only
LEVEL OF EVIDENCE
EFFECT CHANGE
MAGNITUDE OF EFFECT SIZE
SCIENTIFIC CONSENSUS COMMENTS
A Muscular Endurance

Minor
100%
See all 8 studies
The data from the lone meta-analysis suggesting a 2.5% increase in muscular endurance during exercises between 60-240s (usually measured by time to exhaustion) seems to... show

B Power Output
100%
See all 5 studies
No significant effects on acute power output

B VO2 Max
60%
See all 5 studies
Highly unreliable effects on VO2 max and currently is thought to have no significant effect.

B Anaerobic Running Capacity

Minor
50%
See all 4 studies
Somewhat effective, may simply be secondary to enhancing muscular endurance and reducing fatigue rather than any cardiopulmonary interaction

B Fatigue

Minor
71%
See all 7 studies
Seems somewhat effective in reducing fatigue and secondary to that, improving time to exhaustion.

C Fat Mass

Minor
100%
See 2 studies
Mechanisms unknown, but some studies suggest a fat loss effect (possibly secondary to extra workout volume)

C Lean Mass

Minor
100%
See all 3 studies
Doesn't appear overly potent, but either inherently or through greater workload there appears to be a hypertrophic effect associated with beta-alanine.

C Testosterone
100%
See study
C Cortisol
100%
See study
C Growth Hormone
100%
See study

Studies Excluded from Consideration
Excluded due to only Beta-Alanine group containing Creatine and thus being confoundedPMID:17136944

Disagree? Join the Beta-Alanine Discussion

Scientific Research
Table of Contents:

Sources and Structure
Sources
Synthesis de novo
Carnosine Status (Deficiency, Surplus)
Structure and Related Structures
Pharmacology
Supplementation
Distribution
Elimination
Longevity and Aging
Mechanisms
Interventions
Neurology
Mechanisms
Neurotransmitters
Interventions
Chronic Fatigue
Exercise and Performance
Mechanisms
Neural
Power Output
Anaerobic Exercise
Interactions with Body Composition
Interactions with Exercise
Interactions with Hormones
Testosterone
Cortisol
Growth Hormone
Nutrient-Nutrient Interactions
Taurine
Creatine
Sodium Bicarbonate
Safety, Toxicity, and Side-effects
Parasthesia
Taurine Deficiency

Edit1. Sources and Structure

1.1. Sources

Carnosine, the active metabolite of beta-alanine, is present in muscle tissue and thus is found primarily in meat products, particularly deep water species of fish; It is thought that these deep sea animals maintain high carnosine levels to combat the state of metabolic acidosis induced from low oxygen levels in deep waters [1]. Levels of carnosine in the muscle tissues of animals directly relates to the metabolic acidosis stressors placed on that animal (with the highest levels being in horses, racing dogs, and the Balaenoptera acutorostrata whale), which suggests that farm-raised animal products may have lower levels of carnosine than wild animals. [2]

The most common food sources of Carnosine and Beta-Alanine are meat products, due to skeletal muscle being a storage of Carnosine. These foods tend to include:

Beef, with 300mg Carnosine per 200g[3] or 1745-1961mcg/g[4]
Pork at 2439+/-13mcg/g[4]
Chicken and poultry at around 666+/-9mcg/g, which tend to have thrice the Anserine as they do Carnosine[4]
Fish[5]
Chicken broth[3]
Carnosine, as well as beta-alanine, appear to be meat-exclusive ingredients, with higher levels in land animals relative to poultry. Levels are correlated with the amount of metabolic activity the animal underwent during its life

1.2. Synthesis de novo

Beta-alanine is converted into Carnosine (Beta-alanyl-L-histidine) via the addition of a histidine amino acid group via the enzyme carnosine synthetase which was later identified as ATP-grasp domain containing protein-1 (ATPGD1)[6] which is expressed highly in skeletal muscle and to a lesser extent in the brain.[7] Carnosine is a dipeptide found in high levels in skeletal muscle, but also exists in the brain and cardiac muscle. Carnosine's most prominent role is that of acid base equilibrium maintenance (buffering H+ ions), but it is also implicated in being neuroprotective, of potential use in treating autism[8], protective against glycation[9], anti-aging[10], antioxidant[11], and sensitizing contractile muscles to calcium.[12]

Carnosine is synthesized from beta-alanine via the ATPGD1 enzyme, which is locally expressed in skeletal muscle and the brain
Beta-alanine is synthesized in the liver[13] and transported to muscle cells to later synthesize carnosine inside the muscle cell, of which type II muscle fibers show a greater storage capacity than type I muscle fibers. Muscle cells lack the ability to take up carnosine directly[14] and thus it must take up the two substrate. Of the two, beta-alanine availability is the rate-limiting step in carnosine synthesis in vivo.[15]

Due to the localized expression of ATPGD1 in the muscle tissue and availability of beta-alanine being the rate-limiting step, beta-alanine supplementation is highly effective in increasing muscle carnosine stores when orally ingested.[16][17] When looking at the effects on muscle tissue, beta-alanine is more effective than carnosine itself at the same dose (with the difference becoming nonsignificant with increasing carnosine dose), possibly due to a greater percentage of oral intake being devoted to skeletal muscle.[18]

Beta-alanine is created in the liver and excreted into serum, where it can be taken up by tissues expressing the ATPGD1 enzyme to create carnosine. Its availability is the rate-limiting step of carnosine synthesis, and providing more beta-alanine increases carnosine synthesis in these tissues
Ingested Carnosine is hydrolyzed into its substrates via the carnosinase enzymes, which have two isomers (CN1 and CN2[19]). CN1 mRNA (which is specific to Carnosine) is expressed in the brain and the liver mostly, with the protein being found in serum. It should be noted that interspecies differences exist, with CN1 existing in the aforementioned areas in humans (and thus a lack of circulating carnosine is the result) while in rodents it is localized to the kidneys.[20] The CN2 is a non-specific dipeptidase and exists in the cytosol of cells, and is fairly prominent but only hydrolyzes Carnosine at a pH of 9.5 suggesting that it regulates excess Carnosine.[19]

Carnosine is hydrolyzed into its two peptides by carnosinase enzymes, one specific (and expressed in the liver and brain) and one non-specific, which may regulate excess levels of carnosine

1.3. Carnosine Status (Deficiency, Surplus)

Some pseudo-vitamin compounds such as Creatine or L-Carnitine have relative deficiency states that are attenuated with supplementation of the molecule. Beta-Alanine does not appear to be similar in this regard.

Carnosine deficiencies exist, but are traced back and named according to a dietary L-Histidine deficiency with a lack of dietary L-histidine depressing serum and muscular levels of beta-alanine and carnosine (which are made from L-Histidine).[21] Levels are restored when dietary L-Histidine is replaced, and dietary L-Histidine per se can increase muscular carnosine stores as well.[22]

Whether or not a Carnosine relative deficiency exists that is independent of an L-Histidine deficiency has been observed when dietary carnosine is omitted (via a vegetarian diet[23]) but not enough evidence exists to discuss the relevance of this deficiency state.

Any deficiency state related to carnosine and beta-alanine could also be called a general 'protein deficiency' associated with the essential amino acid L-histitine, and can be avoided by consuming more protein. Beta-alanine and carnosine per se do not have a pseudo-vitamin status
Muscular Carnosine stores may be slightly depressed when on a vegetarian diet, as one study using omnivorous subjects divided either to an omnivorous diet (control) or a vegatarian diet noted that the control experienced a nonsignificant 11% increase in storages while the vegetarian group experienced a nonsignificant 9% decrease; the difference between the two groups reaching significance.[23] The vegetarian group expressed less carnosine synthase mRNA[23] which tends to be upregulated in response to both Carnosine and Beta-Alanine ingestion.[7] A relative lack of Carnosine in the diet has also been hypothesized to underlie aging and age-related pathologies[24][25] and a decrease of carnosine has also been observed during the aging process by up to 35% in mice,[26] but this relative deficiency state is more hypothetical and preliminary than the aforementioned pseudo-vitamins.

Beta-alanine or carnosine supplementation would probably be a good idea for vegetarians and vegans
Trained individuals show a greater potential capacity for carnosine in muscles when compared to sedentary individuals[27], and experienced bodybuilders show twice the capacity of untrained individuals.[28] However, this is not always seen as one study in elite rowers noted that baseline carnosine was similar to a previously studied untrained control.[29]

These effects, however, may not be due to the act of training. Although there have been some reports of increases of muscle carnosine content during short term resistance training[30], most studies do not show acute changes in carnosine levels with training alone.[31][32] The differences in carnosine stores between non-supplemented populations are either due to long term adaptations (possibly in hepatic beta-alanine synthesis), variations in food intake between the populations, or (in the case of some bodybuilders) the confounding effects of testosterone on carnosine levels in muscles being positively correlated.[33]

Carnosine levels are observed to be increased in people with a history of athleticism. This is not always the case however, and may be more reflective of dietary carnosine (meat) than training status

1.4. Structure and Related Structures

Carnosine is beta-alanyl-L-histidine, a dipeptide of Beta-Alanine and L-Histidine. Other molecules that exist and are related to Carnosine are HomoCarnosine, which is a dipeptide where GABA replaces Beta-alanine (Gamma-aminobutryl-L-histidine) and localized to brain tissue, and Anserine which is Carnosine with an additional methyl group (beta-alanyl-l-methyl-L-histidine) and found in areas where Carnosine is also present such as Skeletal Muscle.[34] All compounds share similar anti-oxidative properties and are collectively called 'Histidine containing dipeptides'.[35][36]

A fourth and less studied histidine containing dipeptide is structurally related to Anserine, but just with the methyl group placed somewhere else on the nitrogen containing ring. This stucture, Balenine, contains the methyl group attached to the 3-carbon on the nitrogen containing ring rather than the 1-carbon.[37][38] This appears to exist in similar places as Carnosine and Anserine.

Edit2. Pharmacology

2.1. Supplementation

When it comes to enhancement, Carnosine levels are determined primarily by the availability of extra-cellular beta-alanine[15] and this primary determinant is overruled only by an outright L-Histidine deficiency.[21] This is due to Carnosine being a dipeptide of both beta-alanine and histidine, with the formal name of beta-alanyl-l-histidine, and is a reason that L-Histidine is not used to enhance intracellular Carnosine stores routinely (although it has been implicated in doing so[22]).

L-histidine increases carnosine stores only during periods of relative carnosine deficiency, put when enhancing stores beyond this level, beta-alanine becomes the rate limiting step rather, than L-histidine. For this reason, beta-alanine would need to be supplemented
Carnosine is a dipeptide of Histidine and Beta-Alanine (beta-alanyl-L-histidine) and upon ingestion can be metabolized into free L-Histidine and Beta-Alanine in the liver tissue which expresses Carnosinase enzymes, meaning that Carnosine supplementation can provide Beta-Alanine to overcome the rate-limit of its own synthesis in muscle tissue.

Carnosine itself can still be absorbed, with 1.2-14% of the oral dose of 1, 2, or 4g in man being excreted in the urine as intact carnosine, despite one subject having a test meal of both 2g Beta-alanine and 2g L-Histidine without influencing Carnosine levels in the urine.[39] It is thought that they can be absorbed from the intestinal tract[40] via proton-coupled peptide transporters PEPT1 and PEPT2,[41][42] despite not being found in the blood, which is thought to be from the plasma carnosinase enzyme metabolizing free Carnosine rapidly.[39] A later study analyzing Carnosine kinetics has also noted that administration of Carnosine in either free (supplemental) form or via food products fails to lead to a detectable serum spike, although Anserine was increased with food and urinary Carnosine still increased.[3]

Carnosine appears to be rapidly hydrolyzed into its constituents in humans, which differ from animals, which can have elevated carnosine levels in serum. This limits the possible benefits associated with carnosine somewhat, and renders supplemental carnosine an inefficient form of beta-alanine

2.2. Distribution

When compared to carnosine itself, β-alanine appears to be more effective in the dose needed to reach similar levels of muscular carnosine and more likely to cause ergogenic benefits associated with carnosine.[18]

In the gastrocnemius muscle (mostly Type II fibers), studies that measure muscle carnosine stores note increases of 9.7+/-10.8% (2 weeks of 3.2g, increasing to 44.5+/-12.5% after 2 more weeks at 3.2g and 4 weeks at 1.6g) and 8.1+/-11.5% (2 weeks of 1.6g, increasing to 35.5+/-13.3% after 8 weeks).[43]

In the tibialis muscle (mostly Type I) these increases are noted to be by 17.4+/-9.6% (2 weeks of 3.2g) and 11.8+/-7.4% (2 weeks of 1.6g) with lesser peak levels of 21.9+/-14.4% to 30.3+/-14.8 after 8 weeks; the differences noted are in part due to dose, and in part due to lower baseline levels of β-alanine in Type I muscles possible causing a greater increase acutely.[43]

Muscle stores of beta-alanine and carnosine can be increased significantly in as little as two weeks, and a higher dose may provide more of a benefit, when taken for a prolonged period of time
One study also simultaneously measured muscular Creatine stores, and found that β-alanine had no influence on muscular creatine storages.[43]

Beta-alanine may not influence muscular creatine stores when consumed by itself
A study using a unilateral training program found that β-alanine increased in both the trained and untrained leg to equal levels over 4 weeks, without increasing in either leg of the control group; suggesting that muscle contraction does not increase muscle storage of beta-alanine.[44]

Muscular contraction may not enhance muscular storages of carnosine given beta-alanine supplementation
Supplementation of β-alanine (at 4,800mg) over five weeks in otherwise healthy persons taking said supplement either at meals or in between meals noted that coingestion with meals reached a higher muscle saturation of carnosine (64% enhancemnet) than did in between meals (41% enhancement), suggesting benefit with ingestion of β-alanine with food.[45]

Consumption of beta-alanine with meals appears to enhance the amount of carnosine that accumulates and is retained in muscle tissue

2.3. Elimination

One comparative study in healthy young athletes with one protocol of 1.6g β-alanine daily for 8 weeks compared against double the dose (3.2g) for 4 weeks and 1.6g for the remaining four noted that the group that took 3.2g had twice the increase of muscular carnosine storages relative to the 1.6g group and that these differences persisted even after 4 weeks of using the same dose and slightly after 8 weeks of washout.[43]

Beta-alanine supplementation appears to have a long wash-out period, showing levels higher than baseline even after 8 weeks

Edit3. Longevity and Aging
Carnosine, the product that beta-alanine forms to buffer H+ ions, appears to exert rudimentary anti-aging properties.[10] Its mechanisms are currently speculative for the most part, with some authors hypothesizing that it may act similar to Resveratrol due to their mechanisms being tied in to exercise.[10] Currently, most known mechansims of Carnosine are related to protein metabolism.

Intracellular Carnosine stores have been noted to, in muscle cells, decline up to 35% in SAMP8 (senescence accelerated) mice during the aging process.[26]

Carnosine and its depletion appear to be associated with aging, and buffering carnosine stores may attenuate the aging process

3.1. Mechanisms

In cultured normal human fibroblasts, L-Carnosine has been found to reduce the rate of telomere shortening at 20mM[46] and possibly secondary to this L-Carnosine can reduce the rates of cellular aging in cultured fibroblasts.[47][48]

This may be an observed effect from Carnosine's possible ability to suppress post-synthetic errors in protein metabolism due to a mixture of its anti-oxidant, toxic metal-ion chelation, anti-glycating and aldehyde/carbonyl-binding activities,[49] although at least one study has noted that Carnosine may be able to suppress mRNA translation initiation.[50] Cellular accumulation of altered proteins and the subsequent proteotoxic stress is highly associated with the aging process.[51][52] The causative role of altered proteins (damaged protein byproducts in the cytosol) in the aging process is strengthed by studies showing reduced aging rates associated with less protein synthesis, which produces less metabolic byproducts such as protein carbonyls and increase the relative count of chaperone proteins (from the endoplasmic reticulum) for proteolytic activity.[53][54] A delay in aging associated with reduced protein synthesis has also been observed in methionine-deficienct mice.[55][56]

Of important note is the general efficacy of Carnosine in reducing formation of altered proteins, as it has shown suppressive effects on protein modification induced by Reactive Oxygen Species (ROS),[57] Reactive Nitrogen Species (RNS),[58] glycating agents[9][59] of which protein-AGEs are intimately linked with the aging process[60] as well as aldehydes such as malondialdehyde (MDA)[61] methylglyoxal (MG)[62] and hydroxynoneal.[63] These appear to be relevant in vivo as Carnosine-Aldehyde adducts have been detected in the urine, indicating they are formed in the body[64][65] and at least once a carnosine-phosphatidylcholine adduct has been detected in living human leg tissue.[66]

Additionally, Carnosine has been shown to induce Vimentin[67] which is readily glycated and acts in a sacrificial manner to reduce reactivity of protein carbonyls and aldehydes.[68]

Carnosine appears to have general protective (anti-oxidative) effects on a variety of proteins in cells, which may prevent their accumulation in the body. Carnosine may also act in a sacrificial manner to excrete some modified protein carbonyls from the body
Beyond acting in a reactive manner to protect cells from altered proteins, Carnosine may reduce the formation of these proteins by stimulating proteolysis (breakdown of proteins)[69][70][71] which may be secondary to upregulation of cellular stress factors (Heat Shock Proteins) via Carnosine-Zinc complexes known as polaprezinc.[72][73][74]

Carnosine may also theoretically act as a central point for different metabolic pathways that reduce formation of protein carbonyls and aldehydes

3.2. Interventions

Currently, Carnosine has shown anti-aging effects in both Drosophilia[75][76] as well as sensecence-accelerated mice (mice who age prematurely).[77] This latter study on mice noted that a 50% survival rates in these mice was increased by 20%, and that the increase in median lifespan was accompanied by less lipid peroxidation (oxidation of fatty acids), and this increase in mean lifespan has been replicated in another study usng 100mg/kg carnosine oral ingestion, although it failed to increase maximum lifespan; this dose correlates to 16mg/kg human ingestion or approximately 1.5g daily for a 200lb human.[78]

Interestingly, Creatine supplementation may increase lifespan vicariously through Carnosine[26] and Carnosine per se appears to be more effective at these anti-aging properties than an equi-molar combination of beta-alanine and L-histidine.[78]

Carnosine may be more effective than beta-alanine. They have shown efficacy in insects for extending lifespan, and in mice it appears to extend median lifespan without significantly influencing maximal lifespan.

Edit4. Neurology

4.1. Mechanisms

Beta-alanine moderates many neurological actions via its actions as a taurine-channel blocker, inhibiting tissue uptake of dietary Taurine; the mechanism appears to be competitive inhibition, as both compounds use the taurine transporter to get into the brain due to possessing a beta-amino group.[79][80] In vitro studies that incubate a cell with beta-alanine note decreases of cellular taurine stores due to this inhibition[81] and may sometimes deplete cells.[82]

Beta-alanine also appears to act via glycine and GABA(A) receptors (both inhibitory neurotransmitters) with comparable efficacy to glycine and GABA themselves.[83] These mechansims of action are similar to taurine, which also acts upon glycine and GABA(A) receptors.[84]

A possible final mechanism in the brain is beta-alanine antagonism of the System A transporter, which facilitates glycine uptake.[85]

Beta-alanine may have inhibitory actions in the brain itself by sharing similar structres to sedatory neurotransmitters like glycine and GABA, but at the same time may compete with these molecules. The overall effects are unclear at this time
Beta-alanine, via carnosine, may also exert indirect anti-oxidative effects. Carnosine can support the structure of the anti-oxidant enzyme Cu/Zn-Superoxide dismutase[36] which has been noted in vivo in rats[86] and may be the mechansim behind increased SOD activity in humans,[87] which would enhance the already basic anti-oxidant properties of Carnosine via SOD's own anti-oxidant activity, and is similar to how L-Carnitine can stabilize SOD to enhance its actions.[88] Carnosine itself is implicated in reducing oxidative damage to lipids[89] as well as proteins,[90] which can reduce their aggregation in neural tissue.[91][92] Possibly via these actions, Carnosine has been hypothesized to aid in Alzheimer's Disease[90] and has shown benefit to motor function in persons with Parkinson's Disease.[87]

Beta-alanine, via carnosine, may be a neurological anti-oxidant

4.2. Neurotransmitters

Beta-alanine, when fed to mice over a month, did not appear to significantly influence serotonin nor adrenaline levels in the cortex or hypothalamus but reduced levels of serotonin's main metabolite, 5-HIAA, in the hypothalamus.[80] A significant increase in brain carnosine and brain BDNF levels were also noted.[80]

An increase in dopamine levels has been noted in the nuclear accumbens due to beta-alanine in a concentration dependent manner up to 1omM, although concentrations of 0.1mM were active; this mechanism is vicariously through the glycine receptor and similar to glycine, Taurine, and Alcohol.[93]

4.3. Interventions

One comparative study has been conducted using similar doses of each compound (22.5mmol/kg) in mice, and as assessed by Forced Swim Test (model of anti-depression) Taurine was more effective at reducing periods of immobility (suggesting more anti-depressive actions) while beta-alanine significantly improved performance on an Elevated Plus Maze (suggestive of more anxiolytic actions).[80]

In human studies that evaluate mood, it is found that 1.6g and 3.2g beta-alanine for 8 weeks is associated with a non-significant trend for increased mood relative to placebo, with no difference between groups.[94]

There is a lack of evidence on mood effects, but beta-alanine may possess anxiety reducing (anxiolytic) properties
One pilot study using preformed carnosine (beta-alanyl-L-histidine) in 36 Parkinsons patients noted that when basic therapy (personalized L-DOPA or dopaminergic medication) was paired with 1.5g Carnosine for 30 days, that the Carnosine group improved 32-53% on motor parameters of the Unified Parkinson's Disease Rating Scale including hand tremors, muscle stiffness, and mobility issues.[87] MAO-B activity was unaffected in this study, and the activity of Cu/Zn-SuperOxide Dismutase was increased 26% which may have caused the decrease in serum protein carbonyls noted.[87]

4.4. Chronic Fatigue

Beta-Alanine in the urine (elevated concentrations) is the second best predictor of Chronic Fatigue Syndrome, second only to amino-hydroxy-N-methyl-pyrrolidine (CFSUM1).[95] In further analysis, urinary beta-alanine was the best predictor of the Chronic Fatigue Syndrome symptoms of dizziness, Hyperesthesia including light (photophobia), Myalgia and muscle cramps, as well as abdominal pain and gastric reflux.[96] The symptoms of chronic fatigue (notably persistent lethargy, somnolence, and altered pain responses) have been noted in the rare disorder of hyper-beta-alanemia, which is an inborn error of metabolism that results in elevated beta-alanine levels in serum.[97] A later study noted that in another group of persons with Chronic Fatigue that only a subgroup investigated exhibited elevated urinary beta-alanine levels, and that the group as a whole was not significantly different than control.[98]

Some correlative evidence suggests that beta-alanine might play a role in chronic fatigue, but no conclusions can be made at this point in time

Edit5. Exercise and Performance

5.1. Mechanisms

Out of the multiple mechanisms of systemic buffering (including bicarbonate, phosphates, and proteins/amino acids) carnosine contributes to intracellular buffering due to its imidazole structure in its histidine residue.[2] Large stores of histidine dipeptides can be stored in cells with no apparent adverse effects, and due to this storage the effects of beta-alanine are not time-dependent. The benefits of beta-alanine are highly associated with how much beta-alanine and carnosine (buffering agents) are present in a muscle cell prior to contraction.[99]

Due to this buffering, beta-alanine can reduce acidosis without influencing oxygen uptake.[100] Although lactate (lactic acid) does not appear to inhibit muscular contraction per se, it is correlated. It is argued that this may be due to accumulation of H+ ions which may eventually inhibit muscle contraction and glycolysis.[101] Many studies pinpoint that buffering acidity in vivo leads to subsequent increases in performance in short-term high-intensity exercise via either direct or indirect mechanisms.[102]

5.2. Neural

Beta-alanine does appears to partly show increased time to volitional exhaustion by reducing the perception of fatigue,[103] which has been replicated in college-level footballers[104] as well as older individuals with 2.4g (55-92)[105] and shows some additive effects with Creatine supplementation.[106] The aforementioned study on college-level athletes noted a discord between subjective ratings of fatigue (which reached significance) and fatigue as measured by a Wingate anaerobic test, which merely trended towards anti-fatigue.[104]

Beta-alanine may reduce the perception of fatigue during near-exhaustive exercise, and at least one study in elderly people suggests an improved neural function effect, as well as a lower risk of falling.

5.3. Power Output

Beta-alanine supplementation, when administered to strength athletes, does not seem to enhance 1 rep maximal strength nor isometric strength in isolation[31] although this is somewhat contested, as the improvements in power over time in resistance trained males have been noted to have their rate increased with beta-alanine at 4.8g daily over 30 days.[107] Creatine supplementation may have its efficacy at improving peak power output enhanced by beta-alanine slightly.[108] Another study in Sprinters noted that while beta-alanine (4.8g for 4 weeks) was able to improve muscular endurance during repeated maximal contractions, it failed to exert improvements in power during a 400m sprint test.[16]

When power-related studies are subject to meta-analysis,[109] they have an effect size larger than placebo but this effect size fails to reach statistical significance. When these studies are pooled upon the basis of being less than 60 seconds (which excludes events like rowing[29]) the effect size fails to be different from placebo.

Improvements in acute power output have been noted but are much less reliable than the effects on longer duration exercise. Beta-alanine does not appear to significantly increase acute power output. It may however, enhance the accrual of power of a period of time, secondary to enhanced exercise volume.

5.4. Anaerobic Exercise

In studies using beta-alanine against placebo in conjunction with a fitness routine, beta-alanine at four does of 1.5g over 6 weeks in athletic women failed to be significant better than placebo (dextrose) at increasing VO2 max, although it improved lean mass accrual (increased body mass without influencing fat mass) and trended to increase performance.[110] Beta-alanine also failed to improve sprint performance in this study[111] with 4g beta-alanine for a week followed by 6g intake for 3 weeks, but this may have been influenced by the testing protcol (maximal sprints on non-motorized treadmill).[111]

This increased performance during intense non-maximal exercise has been seen in elite rowers, where 5g daily (1g taken every other hour) for 7 weeks (with an average of 9.5 weekly training sessions) noted that even in this population beta-alanine could improve performance (2.7+/-4.8s improvement) relative to placebo (1.7+/-6.8s) and that improvements were highly correlated with muscular carnosine levels both pre and post supplementation.[29] Most improvement in this study was seen during the 500m-1500m range, the slowest of the tested 2k,[29] although another study in elite rowers measuring 2k performance after 28 days of 80 mg/kg Beta-Alanine supplementation failed to replicated this observed benefit by barely missing statistical significance.[112] Improvements in performance have also been seen with collegiate level American footballers and Wrestlers, where performance on a 300 yard shuttle run and flexed arm hang improved.[43]

The benefits of beta-alanine on exercise performance appear to be nonspecific when considering the demographics, and could be of benefit to novice athletes as well as advanced, with nonsignificant differences between sexes
Beta-alanine shows the most promise in exercises which stress intracellular acidosis (usually exericse over 30 seconds, as failure from H+ ions is minimal under this time frame[113]), or short term and high intensity (but not necessarily 1 rep maximal) exercise such as sprinting, rowing, and weight-lifting. Benefit has been shown in these activities with beta-alanine supplementation.[16][114] [115][116] In studies using resistance training as a means of measuring performance, an increase in workload volume is sometimes observed.[104]

According to a Meta-Analysis on Beta-Alanine, the benefits associated with Beta-Alanine tend to occur with activities lasting 60-240s, with some benefits to longer lasting activity; benefits in activities lasting less than 60s were not significant in this meta-analysis.[109] This meta-analysis also pooled the collective benefit at 2.85% greater than placebo when the median dose was 179g (total, so something along the lines of 60 days of 3.2g or 30 days of 6.4g), suggesting a statistically significant but practically minor benefit.[109] The relatively lacklustre but present benefit has also been replicated in a study using elite swimmers as a 'real world' model rather than controlled laboratory model, and noted that 4 weeks of beta-alanine loading at 4.8g daily was associated with a 1.3+/-1% improvement in performance parameters, and statistical significance was lost at 10 weeks when the dose was decreased to 3.2g.[117]

This meta-analysis also noted that 5/15 studies (33%) acknowledge an element of financial support from a supplement company in the manuscript, which are cited here.[17][118][106][119][120]

Beta-alanine appears to benefit exercise in the 60-240s timeframe most significantly, with mixed benefits on exercise lasting less time than that. Within these parameters, beta-alanine appears to be a reliable performance enhancing supplement on a variety of exericse parameters

Edit6. Interactions with Body Composition

6.1. Interactions with Exercise

One study conducted on collegiate American football players and wrestlers given 4g beta-alanine daily for 8 weeks found that, when paired with a high-workload, that the football players did not have significant differences in body weight changes yet fat mass gain was attenuated from 0.88% to 0.1% and lean mass was increased by 2.1+/-3.6lbs rather than 1.1+/-2.3lbs; wrestlers failed to lose weight with the beta-alanine supplementation (3.2+/-4.9lb weight loss in placebo, 0.43+/-4.6 in beta-alanine) and this was due to reversing a loss of 0.98+/-2.6lbs lean mass into a 1.1+/-4.3lb gain.[43] This was a poster presentation, and full text can not be found online.

A study conducted in athletic women using 6g beta-alanine daily (alongside 60g glucose) and compared to placebo (66g glucose) noted that the beta-alanine group increased body weight while placebo did not have their weight changed; this was due to an increase in lean mass, as fat mass remained unchanged.[110] This study used a 6 week HIIT training protocol, and dietary recall suggested no significant differences in diet.[110]

Finally, a study on 46 healthy men using Beta-Alanine with 4 divided doses of 1.5g daily (each dose paired with 15g dextrose) subject to three weeks of HIIT on an erg bike noted that despite no changes in the diet that the beta-alanine group had a significant increase of 67.6+/-8.9lbs lean mass to 68.6+/-8.6, with no influence on fat mass.[118]

At the moment, three studies suggest a beneficial trend of body composition towards more lean mass and less fat mass. Mechanisms are currently unknown, and the notion that these benefits are dependent on exercise cannot be refuted since all studies used beta-alanine paired with an exercise regimen

Edit7. Interactions with Hormones

7.1. Testosterone

30 days of beta-alanine supplementation at 4.8g daily, which was able to increase workout capacity, did so without influencing the testosterone response to exercise in healthy males[107] and this lack of effect has been obsered with preformed carnosine.[121] Another study assessing Creatine, beta-alanine, and their combination noted that the 22% increase in testosterone that occurred with creatine did not occur with the combination.[108] This study did not suggest any possible mechanisms.

7.2. Cortisol

30 days of beta-alanine supplementation at 4.8g daily, which was able to increase workout capacity, did so without influencing the cortisol response to exercise in healthy males.[107]

7.3. Growth Hormone

30 days of beta-alanine supplementation at 4.8g daily, which was able to increase workout capacity, did so without influencing the growth hormone response to exercise in healthy males.[107]

Edit8. Nutrient-Nutrient Interactions

8.1. Taurine

Taurine and beta-alanine have their metabolism intimately linked, as they (as well as the neurotransmitter GABA) share similar structures and the former two are both beta amino acids. They both share the same transporter, the taurine transporter SLC6a6; competition may occur at this transporter and in experimental conditions beta-alanine can incude a transient taurine deficiency.[122] These deficiency states have questionable relevance to in vivo models, and have not yet been established as being a concern (most studies using beta-alanine under 6.4g daily fail to note any side-effects associated with taurine deficiency).

Theoretically, taurine and beta-alanine are antagonistic to each other, but practical relevance of their interactions is not known at this time

8.2. Creatine

Creatine supplementation and Beta-Alanine are commonly seen as sister supplements due to both having an extensive body of evidence for their efficacy in trained athletes. Several trials have been conducted with their combination.

A study in untrained men assessing performance at the neuromuscular fatigue threshold (which beta-alanine has been shown to benefit in isolation[103]) noted that 5.25g creatine and 1.6g beta-alanine with 34g dextrose (four times daily for 6 days, twice daily for 22 days) was able to increase performance at neuromuscular fatigue but was almost solely due to beta-alanine, with no additive effects with the ingestion of creatine and creatine not outperforming placebo in isolation.[119]

When assessing the hormonal responses to exercise, something that beta-alanine has failed to accomplish in isolation,[107] beta-alanine failed to influence the endocrine response and may have prevented the testosterone spike from Creatine supplementation, as creatine increased testosterone by 22% while beta-alanine alongside creatine did not alter testosterone.[108] This study also noted that the combination was able to improve the average lean mass gain and fat mass loss during an exercise regimen better than creatine in isolation, and the combination improved average weekly training intensity yet failed to improve strength more than creatine in isolation.[108]

One study has assessed their combination during aerobic exercise, and noted that the same doses of creatine and beta-alanine used in the neuromuscular fatigue study that the combination showed additive benefits on parameters of cardiopulmonary fitness (VO2 max, lactate and ventilatory thresholds, time to exhaustion).[103] Creatine appeared to benefit ventilatory thresholds more on average and beta-alanine improved lactate thresholds more on average, and the combination slightly benefitted both (while still failing to influence VO2 max significantly).[103]

Additive benefits in regards to body composition, where they both increase lean mass and decrease fat mass when combined with a resistance training regimen. No apparent synergism between the two, and the combination may not increase performance any more than the individual components
The noted suppression of testosterone (induced by creatine, suppressed by beta-alanine back to baseline) is probably not very relevant, as the combination still increases lean mass and to a greater degree than Creatine in isolation

8.3. Sodium Bicarbonate

Sodium Bicarbonate (Baking Soda) has also been investigated for its ability to improve performance via an H+ buffering mechanism similar to beta-alanine.

Some studies look at their combination, and in a study on High Intensity Intermittent Cycling it was found that while beta-alanine significantly improved performance at 6.4g daily and Sodium Bicarbonate (0.3g/kg, two thirds taken with breakfast and the last bit 2 hours before testing) also improved performance in isolation; the combination appears to be additive, but this additive effect failed to reach statistical significance.[123]

The two are most likely additive towards the same anti-fatigue purposes

Edit9. Safety, Toxicity, and Side-effects

9.1. Parasthesia

Beta-alanine supplementation can cause paresthesia, which is a potentially uncomfortable but ultimately harmless tingling of the skin; most commonly the face but also reported in the abdomen, chest, and extremities.

Paresthesia typically occurs when too great a dose of beta-alanine is taken acutely. It can be avoided by taking multiple doses throughout the day in minimum intervals of 3 hours (based on the time to peak serum levels, compound half-life, and return to baseline) with a dosage below the amount that causes paresthesia (which has been suspected of being 800mg averaged, or 10mg/kg BW in sedentary individuals).[99]

Controlled release capsules can eliminate the side-effect of paresthesia, and remove the reported effects of skin tingling.[124][94]

Additionally, some studies avoid parasthesia by dividing doses into smaller multiple doses; such as this study using 5g daily but in five divided doses of 1g taken every other hour.[29]

9.2. Taurine Deficiency

Due to Taurine and Beta-alanine sharing the same transporter, a taurine deficiency can be experimentally induced by beta-alanine overfeeding, and this relative taurine deficiency may be coupled with some risks such as more susceptability to Alcohol-induced liver fat buildup[125] (something taurine normally protects against).[126] The aforementioned liver study used a fairly small dose of beta-alanine for rats (3% drinking water) but coupled it with a moderately large alcohol intake (36% of caloric intake)[125] although this dose of beta-alanine has also been noted to induce cardiac effects in mice including remodelling[122] and lipid peroxidation.[127]

In animals, this 3% intake of beta-alanine in water may reduce circulating taurine levels by 50%[128] to 77%[122] and may reduce cardiac levels of taurine by 16.6-22.7%.[127]

Beta-alanine appears to reliably induce taurine deficiencies in cellular studies where it is incubated (prolonged cellular exposure). In animal studies, cellular taurine can be reduced up to 50% with continual administration of beta-alanine via the drinking water
Of the studies indexed on Examine, no studies suggest that the parameters they have used beta-alanine (doses ranging from 2.6-6.4g daily with up to three dosing periods; taking 1g every other hour for 5g total in rowers) exposes humans to Taurine deficiency, although no human studies have assessed this directly.

Taurine deficiency may not be a practical concern with conserved beta-alanine supplementation (with breaks, for cells to accumulate taurine), but excessive usage of beta-alanine and full-day dosing has not been studied in humans and has plausiblity for inducing a taurine deficiency
If you suffer from severe muscle cramps when you overdose on beta-alanine, that is a minor symptom of taurine deficiency and could be used as indicator

**MOUNTAIN-MAN** · 06-16-2014, 02:39 PM

Re: beta-alanine just got mine keep yall updated on how it works

You might already know what beta-alanine feels like, but what does it do? Here's everything you need to know!

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by Chris Lockwood, Ph.D. Oct 23, 2012
Beta-alanine is technically a non-essential beta-amino acid, but it has quickly become anything but non-essential in the worlds of performance nutrition and bodybuilding. Also known by its trademarked name CarnoSyn, it has become a shining star due to claims that it raises muscle carnosine levels and increases the amount of work you can perform at high intensities.

Beta-alanine is also famous for producing a certain "tingle" you probably felt—and possibly freaked out about—the first time you tried a pre-workout supplement containing beta-alanine.

Beta-alanine can offer real performance benefits, but it has unique chemical properties that need to be understood. It may also have a unique push-and-pull relationship with our old friend taurine that should be taken into account.

Beta-alanine could earn a permanent place in your nutritional war-chest. I'm here to provide you the science-based intel you need to decide if it's right for you.

WHAT IS IT?
Beta-alanine, or 3-aminopropionic acid is a naturally-occurring beta-amino acid and a component of the histidine dipeptides carnosine and anserine, as well as vitamin B5, or pantothenic acid. Structurally, beta-alanine is a hybrid between the potent neurotransmitters L-glycine and GABA, which may explain why consumers often claim to experience a caffeine-like response from it. Beta-alanine is even gaining support within the scientific community for being secondarily classified as a neurotransmitter.

Your body can produce beta-alanine in at least three ways. It can be released during the breakdown of histidine dipeptides, such as carnosine or anserine, or it can be formed as a secondary byproduct of a reaction that converts L-alanine to pyruvate. Additionally, beta-alanine can be formed during digestion, when intestinal microbes remove a carbon atom from L-aspartate, releasing both beta-alanine and CO2. But don't tell Al Gore that, or he'll try to argue that you should be charged for increasing your carbon footprint.

When consumed as a dietary supplement, beta-alanine passes from the bloodstream into skeletal muscle via a beta-alanine and taurine transporter that's dependent upon both sodium and chloride availability. Once it enters a skeletal muscle cell, it binds with the essential amino acid L-histidine to form the dipeptide carnosine. That's where the fun really begins.

WHAT DOES IT DO?
The sports benefit of supplementing with beta-alanine lies mostly in its ability to raise muscle carnosine concentrations. In fact, beta-alanine is the limiting amino acid in carnosine synthesis, meaning that its presence in the bloodstream is directly tied to muscle carnosine levels.

To date, every study in which beta-alanine has been supplemented to human subjects has resulted in a significant increase in muscle carnosine. This stands in contrast to other iconic supplements like creatine, for which distinct responders and non-responders have been observed. But beta-alanine doesn't just work broadly; it also works well. Supplementation with beta-alanine has been shown to increase muscle carnosine concentrations by up to 58 percent in just four weeks, and 80 percent in 10 weeks.

What's so special about carnosine, you ask? Well, aside from being a potent antioxidant, this peptide is one of your muscles' first lines of defense against the buildup of hydrogen ions (H+) during high-intensity exercise. This rise in H+ dramatically lowers the pH within muscle cells, negatively effecting enzyme function and muscle excitation-contraction coupling events that support continued, high-intensity output. Put simply, a drop in muscle pH is a major contributor to muscle fatigue.

Muscle carnosine concentration is also linked with having a high percentage of Type II fast-twitch muscle fibers. For this reason, you'll find higher levels of muscle carnosine among sprinters and natural muscle freaks. Men also generally have higher muscle carnosine concentrations than women, most likely because the enzyme that breaks down carnosine is more active in women.

WHAT ARE THE SOURCES OF BETA-ALANINE?
You derive little free-form beta-alanine from the foods you consume. Most comes in the form of the dipeptides carnosine, anserine or balenine, each of which contribute to raising beta-alanine availability when broken down during digestion. Unless you are vegetarian, you derive these from the animal proteins in your diet. Specifically, pork and beef are good sources of carnosine, whereas tuna and venison are high food sources of anserine.

Just how tied is carnosine to being a carnivore? Well, carnosine synthase (the enzyme that produces carnosine) expression has been shown to be significantly reduced in response to just five weeks of a vegetarian diet. As you might expect from that, muscle carnosine concentrations are significantly lower in vegetarians than in the muscles of their carnivorous or omnivorous counterparts.

Beta-alanine is also a standard ingredient in many pre-workout supplements, in addition to being available on its own. When purchasing a beta-alanine supplement, however, look for the brand name CarnoSyn� on the label.

Natural Alternatives International, Inc. is the patent-holder on the manufacturing process by which beta-alanine is made, and its product is the only one protected by use patents and is the one that has been suggested to be effective in repeated research trials.

Buyer, be wary if you don't see CarnoSyn� on the label! You may instead just be consuming regular L-alanine or something altogether different.

WHAT ARE THE PERFORMANCE AND PHYSIQUE APPLICATIONS?
If you're looking for a boost in short-to-medium duration high-intensity muscle performance, few supplements to date have fit the bill as consistently as beta-alanine.

Specifically, beta-alanine seems most effective for supporting exercise lasting longer than 60 seconds. It has not been shown to be significantly or consistently effective in shorter duration bouts of exercise, where the ATP-phosphocreatine energy system is in highest demand.

For example, in one of the first published studies on beta-alanine and human athletic performance, subjects received either a placebo, 20 g per day of creatine monohydrate, 800 mg of beta-alanine four times per day, or the same dose of beta-alanine plus 20 g of creatine monohydrate. Maximal power output in a four-minute all-out cycling test was significantly increased in the two groups receiving beta-alanine, versus those receiving the placebo or only creatine. The most significant improvement was noted in the first and fourth minutes of cycling.

Since that early trial, beta-alanine has been consistently suggested to increase muscle power output, strength, training volume, high-intensity exercise performance and peak oxygen uptake (aerobic capacity). Most recently, when players consumed 3.2 g per day of beta-alanine for 12 weeks during a competitive soccer season, their performance was shown to improve by 34.3 percent, compared to a -7.6 percent change in those consuming a placebo. In fact, when all subject responses were analyzed, those consuming beta-alanine improved by a range of 0 to 72.7 percent, whereas those consuming the placebo had a response range of between -37.5 and +14.7 percent.

Similarly, researchers out of the U.K. presented evidence that just four weeks of six grams per day of beta-alanine (1.5 g, four times per day) increased the punch force of amateur boxers by an amazing 20 times, and punch frequency by four times, as compared to a placebo. However, when long rest periods (2-5 minutes) were provided between sets of a high-intensity strength training session, the effects of beta-alanine were insignificant.

Therefore, for the effects of beta-alanine to be most noticeable, I would recommend a high-intensity bodybuilding-style training program, HIIT or interval training, CrossFit, or all-out 1-5 minute bouts to exhaustion, with short rest periods of less than 2 minutes.

WHEN SHOULD I TAKE IT?
Beta-alanine can provide an acute stimulant response and is therefore a good candidate for being consumed pre-workout. If you take a pre-workout supplement, you might already be taking it this way. However, the performance benefits from beta-alanine are based upon raising muscle carnosine concentrations over time. Thus, the time of day you consume beta-alanine isn't nearly as important as consistently consuming beta-alanine each day.

Your muscle fiber makeup and the amount of muscle carnosine you have when you start supplementing with beta-alanine do not appear to impact how you will respond to supplementation. Likewise, the size of individual doses doesn't appear to affect the maximal concentration of muscle carnosine that you can achieve. Instead, the total dose over a period of time affects the final muscle carnosine concentration that you can achieve.

The dose response to beta-alanine increases exponentially over time because of the long clearance time of elevated muscle carnosine concentrations. Once you build up your carnosine concentration with beta-alanine, those elevated levels have been shown to drop by just two percent every two weeks after you cease supplementing.

HOW SHOULD I COMBINE IT?
I recommend consuming taurine when supplementing with beta-alanine. Not only is taurine an underutilized super-nutrient, it's also incredibly important for neuromuscular, cognitive and lung function, blood glucose utilization, and as an antioxidant. Since beta-alanine and taurine compete for uptake and the concentration of one affects the other, consuming one of them consistently while dosing the other is just common sense.

If common sense isn't enough for you, then let's get specific. Over the long term, there is a possibility that high-dose beta-alanine use in the absence of dietary taurine may lead to health and performance complications. Data in mice seem to indicate that pushing either supplement in the absence of the other can lead to neurological and neuromuscular decreases in performance tests. With beta-alanine, the result was an angiogenic (stress-inducing) response as serotonin production was compromised.

Other research in rats seems to indicate that significant taurine deficiency, in response to chronic, high-dose beta-alanine, reduces nitric oxide production and response. However, no long-term studies have been conducted to determine the likelihood of such problems with humans in response to typical beta-alanine dosing.

Aside from taurine, what you choose to stack with beta-alanine will depend most upon your goals. Remember, beta-alanine works best when exercise is of a high-intensity and lasts at least 1-5 minutes. So if your goal is exercise improvement for sessions lasting less than 60 seconds, aim for ingredients that support the ATP-PCr energy system. These include creatine, oral ATP, caffeine, and betaine.

If you are training for sports, then also consider adding ingredients such as DL-malate and similar energy system intermediates such as alpha-ketoglutarate, citrates, aspartates, in addition to carbohydrates, BCAAs, glutamine, citrulline, and Co-Q10.

SHOULD I PERIODIZE MY CONSUMPTION?
Based upon the available data, I don't see a need for cycling beta-alanine, as long as you're also supplementing with taurine.

If you're not consuming supplemental taurine, then it may be prudent to cycle your beta-alanine every so often. Since taurine uptake is only affected by rises in plasma beta-alanine, and because muscle carnosine remains elevated for up to three months after ceasing beta-alanine supplementation, a 4-9 weeks "on" to 4-9 weeks "off" cycling strategy should allow you to consistently reap the performance benefits of beta-alanine. However, this is just conjecture on my part, and it's a moot point if you just supplement with taurine.

One complication in the task of providing dosing duration and/or cycling direction is the lack of human performance studies assessing the affects of beta-alanine beyond 12 weeks. Beyond that point, it's unclear if muscle carnosine concentrations will continue to rise, or if a ceiling is eventually reached. Additionally, since the clearance time of muscle carnosine is so slow, more research needs to be performed to determine what carnosine concentration increases are necessary to observe significant improvements in performance.

To put it another way: Is an 80 percent increase in muscle carnosine any more effective than a 50 percent increase? Also, is cycling beta-alanine helpful or necessary after a certain threshold of muscle carnosine concentration has been achieved? Until we have answers to these questions, we can only suggest general guidelines over the long-term.

ARE THERE ANY SIDE EFFECTS?
Beta-alanine comes with its own built-in dosing regulator. You might recall feeling it in your neck or arms the first time you tried a pre-workout supplement that contained beta-alanine.

The scientific name for this "pins and needles" feeling is acute paresthesia. It can also produce a burning, itching, or flushed feeling on the scalp or ears. Beta-alanine doses greater than about 800 mg-less than half of the amount contained in a single scoop of some popular pre-workouts-have generally been reported to cause moderate to severe paresthesia lasting 60-90 minutes. In one study, in which subjects consumed 3 grams of beta-alanine in one dose, the parasthesia effect was reported as significant and severe.

If paresthesia is a concern, then I would recommend you limit your initial consumption to no more than about 800-1200 mg of beta-alanine, every 3-4 hours, for at least four weeks. This will be sufficient to derive the supplement's performance benefits and your reaction to its use.

If you take beta-alanine on an empty stomach, blood concentrations will indeed increase faster, but you're also more likely to experience the paresthesia side effects. Additionally, consumers who use beta-alanine for its stimulant response tend to report more consistent effects when they consume it on an empty stomach. If however, you're just taking beta-alanine for its performance effects, then this matters less, since every dose of beta-alanine simply adds to the previous dose's raising of muscle carnosine concentrations regardless of being consumed in the presence or absence of food.

WHAT'S THE BOTTOM LINE?
As probably the most consistently effective performance-enhancing supplement to hit the sports nutrition market since creatine, beta-alanine is an ingredient I strongly recommend athletes to keep in their arsenal.

Time and more research will help refine dosing and delivery, giving us a clearer picture of beta-alanine's long-term safety and effectiveness, as well as what ingredients may boost its benefits. For now, there is ample evidence to suggest that athletes—especially vegetarians, ectomorphs (hard-gainers), and women—can benefit by consuming beta-alanine regularly.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or

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beta-alanine just got mine keep yall updated on how it works

beta-alanine just got mine keep yall updated on how it works

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