Ooh it tingles! Adv Nutr. The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Amino Acids,30, Br J Sports Med,51, NAI has also provided free beta-alanine supplements for several original studies conducted by Dr Saunders, but NAI has never had any input into study design, interpretation or dissemination of results. If you want to find out the best types of protein, optimal amounts, or timing. Click here. Want to know more about nutrition for running.
If you want to know more about supplements, the benefits and the risks. General sports nutrition topics can be found here. Price in points: point. Log in to buy with points. Expand to show details Collapse to hide details. Properties: The supplement that is a precursor of carnosine synthesis increases muscle endurance, and allows you to perform additional repetitions during strength training.
Beta-alanine has a number of beneficial properties: Consumption of beta-alanine causes muscle hypertrophy, which is an advantage when working on dry muscle tissue Some studies indicate an increase in lipolysis or fat burning in people supplementing beta-alanine The effect of increasing muscle endurance and reducing fatigue during training By allowing additional repetitions in series, it increases the training volume which affects more effective muscle growth It allows for longer and more effective trainings The beta-alanine compound is characterized by high hygroscopicity water absorption capacity.
The product is intended for people with increased physical activity. Ingredients Beta-alanine, acidity regulator - citric acid, aroma, taurine, sweeteners: sucralose, acesulfame K; pyridoxine hydrochloride vitamin B6. Food supplement. Contains sweeteners. Nutrition Facts Net weight of product: g. Product reviews 0 opinion.
The content of your opinion. Your name. Your e-mail. Send feedback. In a 2,m rowing time trial, Hobson et al. In swimmers, de Salles Painelli et al. In contrast to these studies, other findings do not suggest a synergistic effect between beta-alanine and SB. In a series of two repeated m sprints in swimmers, Mero et al. Ducker et al. Results demonstrated that SB supplementation improved performance more than placebo, beta-alanine, or a combination of beta-alanine and SB.
Saunders et al. Results indicated that neither beta-alanine, SB, nor beta-alanine plus SB improved performance on the sprint test.
Bellinger et al. It is also important to note that the protocols employed by Ducker et al. Collectively, the body of literature suggests a modest additive effect when adding SB to beta-alanine supplementation in exercise bouts in which metabolic acidosis may be performance-limiting.
While this additive benefit is not typically revealed with traditional statistical analyses, studies using magnitude-based inferences have suggested that a modest additive effect is likely to exist [ 62 , 65 , 68 ].
The studies reviewed have used supplement dosages ranging from 4. However, the only study to indicate a statistically significant synergistic effect of beta-alanine and SB [ 82 ] employed a unique dosing protocol for SB, providing daily doses of 0. Individual responses to SB supplementation may vary, likely due to side effects including headache and gastrointestinal discomfort [ 68 , 85 , 87 ]. In terms of practical application, those wishing to combine beta-alanine and SB supplementation must carefully evaluate the dosage and timing with which SB is consumed and weigh the modest additive benefit against the risk of potentially ergolytic side effects.
Given the proton-buffering capacity of muscle carnosine [ 51 ], beta-alanine is most commonly purported to improve performance in exercise of high enough intensity to induce intramuscular acidosis. Creatine supplementation has been consistently shown to improve high-intensity exercise performance, primarily by increasing phosphorylcreatine and adenosine triphosphate ATP availability [ 88 ]. The first study investigating co-ingestion of these ingredients was reported in a published abstract by Harris et al.
Similarly, Hoffman et al. Notably, these studies did not include a treatment arm ingesting beta-alanine alone. Zoeller et al. Stout et al. Kresta et al. The creatine group trended toward an increase in VO 2 max, while the beta-alanine group trended toward an improvement in rate of fatigue on a series of two Wingate tests. However, no significant effects on performance were noted for any treatment arm, and results did not suggest a synergistic effect between creatine and beta-alanine.
Two studies have shown additive ergogenic effects when beta-alanine is combined with creatine supplementation [ 76 , 89 ], but did not include a treatment group ingesting beta-alanine only. Other studies including a beta-alanine treatment arm have not demonstrated a synergistic effect between beta-alanine and creatine [ 71 , 90 ].
Despite promising findings from initial studies [ 76 , 89 ], more research is needed to evaluate potential synergy between creatine and beta-alanine supplementation.
Multi-ingredient pre- and post-workout supplements have become increasingly popular, with formulations that include a number of purportedly ergogenic ingredients including creatine, caffeine, branched-chain amino acids, whey protein, nitric oxide precursors, and other isolated amino acids [ 91 — 98 ].
Such supplements are typically consumed once per day prior to training, with beta-alanine doses generally ranging from 2 to 4 g single boluses. When ingested acutely before exercise, previous studies have shown these multi-ingredient supplements to improve muscular endurance [ 92 , 98 ], running time to exhaustion [ 91 ], and power output [ 98 ].
Some studies have documented improvements in subjective feelings of energy and focus [ 91 , 92 ], while Gonzalez et al. When taken chronically for a period of 4 to 8 weeks, multi-ingredient pre-workout supplements have been shown to increase measures of strength [ 93 , 94 , 97 ], power output [ 96 ], and lean mass [ 93 — 95 ]. In contrast, Outlaw et al. These discrepant findings may be attributed to the short duration of supplementation 8 days , or the substantial improvements in lean mass, strength, and peak power output displayed by the placebo group.
Overall, the body of literature suggests that acute and chronic ingestion of multi-ingredient pre-workout supplements can contribute to improvements in performance and body composition. It is difficult to attribute these ergogenic effects directly to beta-alanine, as multi-ingredient supplements include a wide range of ergogenic ingredients that may improve performance independently e.
It typically takes a number of weeks at least 2 weeks for beta-alanine supplementation to yield meaningful increases in muscle carnosine content [ 3 , 19 ]. As such, it is unlikely that beta-alanine is the primary ingredient improving performance outcomes in studies utilizing acute, one-time supplementation.
In studies extending over 4 to 8 weeks, the likelihood of beta-alanine contributing to improvements in performance and indirect effects on body composition is greater. While it is difficult to determine the relative contributions of individual ingredients, research has demonstrated that multi-ingredient pre-workout supplements containing 2 to 4 g of beta-alanine are safe and efficacious when taken acutely, or chronically for up to 8 weeks. Co-ingestion of beta-alanine with sodium bicarbonate or creatine have modest additive ergogenic benefits; ingestion of beta-alanine as part of a multi-ingredient pre-workout product may be effective, if the supplementation period is sufficient to increase carnosine levels and the product is taken for at least 4 weeks.
Decades of literature support a potential for carnosine to influence some mechanisms related to health including antioxidant properties, anti-aging, immune enhancing, and neurotransmitter actions.
However, the majority of these health benefits have been explored in vitro and in animal models. Carnosine is widely considered an important anti-glycating agent that serves to prevent reactions that threaten to impact the structure and function of proteins in the body. Advanced glycation end products are associated with the aging process and diabetic complications, but carnosine is thought to reduce the formation of these end products [ , ].
Carnosine is also known to be an antioxidant that is capable of preventing the accumulation of oxidized products derived from lipid components of biological membranes [ , ]. The antioxidant mechanism of carnosine has been postulated to be due to metal chelation or free radical scavenging [ ]. The combination of histidine-containing compounds, such as carnosine, at near physiological concentrations, have resulted in synergistic antioxidant activity [ 37 ]. Minimal data in humans exists regarding the potential antioxidant effect of increasing muscle carnosine vis-a-vis beta-alanine.
Initial research suggests that beta-alanine may effectively reduce lipid peroxidation and mitigate accumulation of free radicals when combined with aerobic exercise in men and women [ , ].
Future research evaluating potential anti-aging effects and the impact of potential antioxidant properties in humans would be important to explore, especially due to the positive effects beta-alanine has shown in older populations [ 24 , 73 ]. Interestingly, humans also have carnosine within the brain, eye, and heart tissue [ 37 , ]. Therefore some initial data has explored the neuronal effects of carnosine [ 80 , ], as well as potential effects on cardiac tissue and heart rate [ 60 ].
Future research exploring the effects of beta-alanine to induce changes in carnosine concentrations in these tissues would be beneficial, as well as explorations of potential physiological effects in humans. An additional potential function of carnosine has been linked to improvements in calcium sensitivity in muscle fibers [ , ]. As a result of improved calcium sensitivity, there may be a direct impact on muscular performance. This mechanism has not yet been fully explored in humans.
One recent paper by Hannah et al. Future studies should further explore this mechanism. Lastly, there is a need for long-term safety data on beta-alanine supplementation as well as more information on potential benefits in special populations such as elderly and tactical athletes.
Four weeks of beta-alanine supplementation 4—6 g daily significantly augments muscle carnosine concentrations, thereby acting as an intracellular pH buffer. Beta-alanine supplementation currently appears to be safe in healthy populations at recommended doses. The only reported side effect is paraesthesia i. Beta-alanine attenuates neuromuscular fatigue, particularly in older subjects, and preliminary evidence indicates that beta-alanine may improve tactical performance.
Combining beta-alanine with other single or multi-ingredient supplements may be advantageous when the dose of beta-alanine is sufficient i.
More research is needed to determine the effects of beta-alanine on strength, endurance performance beyond 25 min in duration, and other health-related benefits associated with carnosine. Eric T. Trexler and Abbie E. Smith-Ryan contributed equally to this work.
Competing interests. ETT has no conflicts to disclose. AESR has received grants as Principal investigator to evaluate the efficacy of dietary supplements. JRS has received grants to examine the efficacy of BA. CDW has no conflicts to disclose.
CS has no conflicts to disclose. RBK has received grants as Principal Investigator through institutions with which he has been affiliated to conduct exercise and nutrition related research, has served as a legal and scientific consultant, and currently serves as a scientific consultant for Nutrabolt Bryan, TX.
RJ has no competing interests to disclose. LB has no conflicts to disclose. BC writes and is compensated for various media outlets on topics related to sports nutrition and fitness; has received funding for research related to dietary supplements; serves on an advisory board for a sports nutrition company and is compensated in product donations.
DK has no conflicts to disclose. DK works for a contract research organization that does conduct clinical trials for pharmaceutical nutrition industries. TNZ has received research support from companies to study beta-alanine and has co-formulated products containing beta-alanine.
JA has no conflicts to declare. All other coauthors reviewed, edited, and approved the draft, and the final manuscript. National Center for Biotechnology Information , U. J Int Soc Sports Nutr. Published online Jul Trexler , Abbie E.
Smith-Ryan , Jeffrey R. Stout , Jay R. Hoffman , Colin D. Wilborn , Craig Sale , Richard B. Ziegenfuss , and Jose Antonio. Abbie E. Jeffrey R. Jay R. Colin D. Richard B. Conrad P. Tim N. Author information Article notes Copyright and License information Disclaimer. Smith-Ryan, Email: ude. Corresponding author. Received Jun 16; Accepted Jun This article has been cited by other articles in PMC. Position statement The International Society of Sports Nutrition ISSN provides an objective and critical review of the mechanisms and use of beta-alanine supplementation.
The performance improvements seem to be all the more pronounced the bigger the load-induced metabolic acidosis. Thus, athletes such as middle distance runners, rowers, swimmers or skiers who are used to anaerobic exercise are expected to benefit more from supplementation than endurance athletes such as long-distance runners, triathletes or cyclists.
Function and mode of action Beta-alanine as an amino acid supplement increases the muscle's carnosine level. The most important function of carnosine is to buffer acids. In contrast to extracellular buffering of a soda loading cf. Of great interest in this context is the combined application of soda loading and beta-alanine supplementation in order to improve both extracellular and intracellular buffering capacity. Thanks to the slow-release tablet formulations, the unpleasant but harmless tingling sensation of the skin caused by beta-alanine is prevented.
Please follow the instructions for use loading phase. Read more. Do not consume more than weeks, then discontinue intake for approx. Suitable for power sports as well as swimming, athletics, combat sports, skiing, sprint disciplines and short distance endurance sports. Dietary supplements do not substitute a balanced and varied diet. Do not exceed the stated recommended daily dose.
Soda loading Increases lactate tolerance. More Items. Muscle hyperacidity and the consequent accumulation of lactate as well as a short-term drop in blood pH are performance-limiting factors when it comes to high-intensity training and competition.
The athlete becomes «acidic» and therefore limited in his performance. In this situation, sodium citrate and sodium bicarbonate offer great benefits. If sodium citrate and sodium bicarbonate are used in high-intensity sports that last from approx.
The greater the anaerobic-lactacid load, and thus the more pronounced the induced metabolic acidosis, the more effective an increased buffering capacity may improve performance. In practice, this means that athletes such as middle distance runners, rowers, swimmers, alpine ski athletes etc. More than, for example, endurance athletes such as long-distance runners, triathletes or cyclists. This is because anaerobic sports train significantly higher lactate tolerance than endurance sports.
Another group of athletes that potentially benefits from a soda loading is the one working with repetitive interval loads. This applies to many team sports, ball sports and martial arts.
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