Beta alanine: The next creatine?

With literally hundreds of different supplements available and so many that make outrageous claims, it’s a challenge to find one that’s based on solid science AND delivers results.

Beta alanine is an exception. Not only is it backed by major university, peer-reviewed trials, it’s also created a real buzz with dedicated gym users on both sides of the Atlantic, with some hailing it as “the next creatine”.

If you want to give beta alanine a try, here’s a quick primer on what it is, how it works and how to use it for best results...

What is beta alanine?

Beta alanine is a non-essential, naturally occurring beta amino acid. It’s not found in food on its own, but as part of di-peptides like carnosine, anserine and balenine, which we get from foods such as fish, meat, and poultry.

Who can benefit from beta alanine?

Beta alanine is very popular with anyone wanting to build muscle size and strength. It’s also used by athletes involved in sports where strength, speed and power are needed. Basically, if you want to get bigger, faster or stronger, beta alanine is going to help.

How does it work?

Studies show that beta alanine can improve exercise performance, delay fatigue as well as improve your body composition [3].

One of the things that causes muscle fatigue during intense exercise is a build up of hydrogen ions, which are released at an accelerated rate during exercise. When the level of hydrogen ions becomes too high, they interfere with muscle fibre contraction and the set comes to an end.

To fight back against muscular fatigue, your muscles use something called carnosine.

Think of carnosine as a “sponge” inside your muscle, soaking up hydrogen ions. The more carnosine inside the muscle, the more hydrogen ions it can soak up.

This is where beta alanine comes in. Studies show that beta alanine is a highly effective way to boost carnosine levels in your muscles. In fact, beta alanine supplementation (4–6 grams per day) can increase muscle carnosine content by 20–30% after 2 weeks, by 40–60% after 4 weeks, and by 80% at week 10 [1, 2].

To summarise, taking beta alanine for several weeks will increase carnosine levels in muscles. This in turn increases the ability of your muscles to work harder and perform for longer. Over time, more intense training will mean faster gains in size and strength, leading ultimately to bigger, stronger muscles.

How should I use it?

Most studies have used 4-6 grams of beta alanine per day for several weeks, taken in up to six small doses over the course of the day.

How long will it take to see a benefit?

A lot of people using beta alanine notice an improvement in performance after around two weeks. But the greatest benefits are usually seen after 3-4 weeks, when carnosine levels have increased by 40-60%. Research shows that carnosine levels continue to increase for up to 10 weeks. So to see the full benefit from beta alanine, you’ll need to stay on it for around three months.

Just one word of warning: Don’t take a large dose of beta-alanine all in one go, as it can cause paraesthesia - an extremely uncomfortable sensation of tingling, pricking, or numbness of your skin. We tried this before a workout once, and it was NOT a pleasant experience!

If you want to give beta alanine a test drive, you’ll find it in Maxipower, our cutting edge all-in-one pre-workout drink.

References
1. Hill CA, Harris RC, Kim HJ, Harris BD, Sale C, Boobis LH, Kim CK, Wise JA. Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Amino Acids 32: 225–233, 2007

2. Kendrick IP, Harris RC, Kim CK, Kim HJ, Viet DH, Thanh LQ, Toai BT, Wise JA. The effect of beta-alanine (Carnosyn) supplementation on muscle carnosine synthesis during 4 weeks using a one-leg training model (Abstract). J Int Soc Sports Nutr 3: S8, 2006.