Beta Alanine
Recommendation
Recommended for long term use as over longer periods can have benefits with no recorded drawbacks. If chosen, it is recommended to take beta alanine rather than carnosine supplements as carnosine is around half beta alanine and half histidine, an abundant, essential amino acid; therefore, beta alanine achieves the same desired effects while avoiding histidine. This is important as it has been shown that beta alanine is the limiting factor for carnosine production, while histidine is abundant. See usage section for dosing and plans.
About
Alanine is a non-essential amino acid as it is produced by breaking down carnosine in the brain, heart, and muscles. Alanine can also be combined with histidine to form carnosine which can then be used in the muscles. This forms a cyclic process between alanine + histidine and carnosine. It is believed that alanine increases muscle carnosine levels allowing for higher endurance during exercise by reducing acidity in the muscles, although few, small studies have displayed this benefit and others have shown there are no benefits at all.
Forms
Alanine supplements only come in beta alanine powder form.
Benefits
Found to increase total output before exhaustion. Beta alanine increased total work completed 13% after 4 weeks of use and an additional 3.2% after 10 weeks (1) (2) (3) (4) as well as having benefits for high intensity interval training workouts.
Safety
Seems to be safe during normal use, although when taking a full dose at once, it can cause harmless tingling in the skin (paresthesia).
Combinations
If you plan to take beta alanine while using medications for heart problems or erectile dysfunction consult a doctor as unknown complications can arise.
Usage
Standard dosing has not been well researched but some sources claim that 2.4-6.4g per day is the correct dose. This can be taken at once or in many smaller doses throughout to avoid skin tingling (paresthesia)
Keep in mind that protein powder contains Alanine and therefore should be accounted for in dosing. Below is the percentage of alanine in a 25g scoop of whey isolate powder.
| Alanine | 4.2% | 1.05g per scoop |
Alanine Make Up of Whey Isolate Powder