Beta-alanine enhances athletic performance by increasing muscle carnosine, buffering acidity and reducing fatigue.
Beta-alanine is a synthetically produced, non-essential amino acid used to enhance athletic performance. It increases muscle carnosine levels, buffering acidity in muscles during high-intensity exercise and reducing fatigue, thereby improving muscular endurance and exercise capacity. The most common side effect is paresthesia (a harmless tingling sensation). It is typically taken in divided doses totaling 2-5g daily.
Key Information
Inside Body Harmful Score
Common Dosage
2-5g daily, divided into multiple servings
Source Type
synthetic
Production Process
Beta-alanine is produced synthetically through chemical synthesis.
Use Type
Inside BodyPotential Benefits
Muscle growth (hypertrophy) is primarily driven by resistance training, adequate protein intake, and sufficient caloric surplus, leading to increased muscle size and strength. Hormonal factors, rest, and genetics influence the rate and extent of this process.
Muscular endurance is the ability to repeatedly exert force against resistance, delaying fatigue. It's enhanced by increased capillary density, improved mitochondrial function, and greater buffering capacity in muscles.
Fatigue delay increases the time before fatigue onset, boosting physical and mental stamina. It achieves this through improved energy levels, muscle endurance, and focus.
Beta-alanine boosts muscle carnosine, buffering acidity during intense exercise. This reduces fatigue and improves performance in activities lasting 1-4 minutes.
Beta-alanine reduces muscle acidity during exercise, delaying fatigue and allowing for higher intensity and longer workouts. This leads to improved exercise capacity and potentially enhanced muscle growth.
Beta-alanine boosts muscle carnosine, buffering against fatigue during intense exercise. This improves athletic performance in sports like sprinting, cycling, and rowing.
Possible Side Effects
Paresthesia is an abnormal sensation like tingling or numbness, often in the extremities, resulting from nerve or CNS dysfunction. It can be transient or chronic, with causes ranging from pressure on a nerve to underlying medical conditions.
Paresthesia manifests as a tingling or 'pins and needles' sensation, often in the face, neck, and hands, due to beta-alanine's interaction with nerve receptors. It is generally temporary and harmless.
Skin flushing is a common and temporary side effect of beta-alanine consumption, characterized by redness and tingling, usually on the face, neck, and chest. It is generally harmless and resolves on its own.
Scientific Evidence
Several studies have demonstrated the efficacy of beta-alanine supplementation for improving muscular endurance and exercise capacity. Research highlights its role in increasing muscle carnosine levels and buffering muscle acidity during high-intensity exercise. Studies also document the prevalence and harmless nature of paresthesia as a side effect.
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