SNR Labs Beta-alanine is a popular supplement among athletes and fitness enthusiasts. It has been shown to enhance performance and benefit overall health.
Beta-alanine is a non-essential amino acid. Unlike most amino acids, it is not used by your body to synthesize proteins. Instead, together with histidine, it produces carnosine. Carnosine is then stored in your skeletal muscles.
Carnosine reduces lactic acid accumulation in your muscles during exercise, which leads to improved athletic performance.
In your muscles, histidine levels are normally high and beta-alanine levels low, which limits the production of carnosine. Supplementing with beta-alanine has been shown to elevate carnosine levels in muscles by up to 80%.
How carnosine acts during exercise.
Glucose is broken down, Glycolysis is the breakdown of glucose, which is the main source of fuel during high-intensity exercise.
Lactate is produced, As you exercise, your muscles break glucose down into lactic acid. This is converted into lactate, which produces hydrogen ions (H+).
Muscles become more acidic, The hydrogen ions reduce the pH level in your muscles, making them more acidic.
Fatigue sets in, Muscle acidity blocks glucose breakdown and reduces your muscles ability to contract. This causes fatigue.
Carnosine buffer, Carnosine serves as a buffer against the acid, reducing the acidity in muscles during high-intensity exercise.
It is generally recommended to consume 2–5 grams of beta-alanine daily. Taking it with a meal may be even more effective.
Taking excessive amounts of beta-alanine may cause paraesthesia, an unusual sensation typically described as “tingling of the skin.” It’s usually experienced in the face, neck and back of the hands.
The intensity of this tingling increases with dosage size. It can be avoided by taking small doses — around 800 mg at a time.
There is no evidence that paraesthesia is harmful in any way.
Another possible side effect is a decline in taurine levels. This is because beta-alanine can compete against taurine for absorption in your muscles.
Since beta-alanine supplements increase carnosine levels, they help your muscles reduce their acid levels during exercise. Lowering fatigue.