Introduction

In the world of sports nutrition, β-alanine has emerged in recent years as a powerful supplement for athletes aiming to take their performance to the next level. Especially in high-intensity sports, β-alanine has proven effective in enhancing endurance and delaying fatigue. But what does the science really say about this supplement? An extensive review of the literature shows that β-alanine can make a significant contribution to muscle buffering and, consequently, athletic performance. ​ ​ ​

What is β-Alanine?

β-Alanine is a non-essential amino acid primarily known for its role in the synthesis of carnosine, a dipeptide found in high concentrations in skeletal muscles. Carnosine acts as an intracellular buffer, helping to regulate acidity (pH) levels in the muscles during intense exercise. The availability of β-alanine is the limiting factor in carnosine synthesis, which means that supplementing with β-alanine can directly lead to increased carnosine levels in the muscles.

Key Findings from Scientific Research

Multiple studies have investigated the effect of β-alanine supplementation on athletic performance:

• Increase in muscle carnosine: Supplementation with β-alanine increases muscle carnosine levels by up to 65% after several weeks.
• Improvement during high-intensity exercise: The greatest performance enhancements were observed in activities that cause muscle acidification, such as sprints and interval training lasting 60 seconds or more.
• Increased buffering capacity: Due to the rise in carnosine, the total buffering capacity of the muscles increases by approximately 5% to 10%, significantly improving the ability to resist acid buildup.
• Delayed neuromuscular fatigue: Studies have shown that β-alanine supplementation significantly increases physical work capacity until the point of fatigue.

How does β-Alanine work?

The performance-enhancing effects of β-alanine mainly stem from the increase in muscle carnosine, which works as follows:

• Increased pH buffering: Carnosine binds hydrogen ions (H+), which slows down muscle acidification and delays fatigue.
• Improved training volume: Due to the improved acid-base balance, athletes can perform more repetitions and train longer at high intensity.
• Indirect effect on anaerobic threshold: Some studies show that β-alanine raises the anaerobic threshold, meaning athletes can train in a higher intensity zone for longer without experiencing acid buildup.

Use and Dosage of β-Alanine

For optimal results, the following dosage is recommended:

• Dosage: 3.2 to 6.4 grams per day, divided into doses of up to 800 mg each to minimize side effects.
• Duration: Effective supplementation lasts at least 4 weeks, with greater effects seen with longer use.
• Sustained-release capsules: These allow for higher doses per intake without causing the common side effect of paresthesia (a tingling sensation).

Possible Side Effects and Considerations

The only known side effect of β-alanine supplementation is paresthesia, a temporary tingling sensation that occurs at high doses. This can be completely avoided by using sustained-release capsules or smaller doses per intake. Long-term safety appears positive, but there is still limited research on supplementation longer than ten weeks.

Conclusion

β-Alanine is a proven effective supplement for athletes focusing on performance where muscle acidification is a limiting factor. It improves muscle buffering capacity, increases muscle carnosine levels, and can enhance anaerobic performance and training volume. For endurance athletes, the effect appears less pronounced, except when the anaerobic threshold is challenged. For athletes in disciplines such as sprinting, HIIT, and high-intensity strength training, β-alanine can be a valuable addition.

Source:

Artioli, G. G., et al. (2010). The Role of β-alanine Supplementation on Muscle Carnosine and Exercise Performance. Medicine & Science in Sports & Exercise.