ATP SCIENCE – Beta Alanine

Beta Alanine is a formulated supplementary sports food. This tub is full of an amino acid called Beta Alanine. β-alanine is an amino acid that is naturally made by the body but also found in animal products (especially chicken breast meat and fish).

β-alanine is important in the production of a protein called carnosine which can buffer (“soak up”) acid by-products produced during high intensity exercise.
During high intensity exercise, energy production results in an increase in hydrogen ions that increase the acidity in the muscle (decrease muscle pH) which can cause fatigue and impair performance. Carnosine acts by “soaking” up these hydrogen ions to regulate muscle acidity (pH) and increase fatigue resistance and potentially increase training capacity and performance.

The optimal dosing strategy for β-alanine is still being refined. Early research suggested that chronic loading over 6-12 weeks was ideal however; more recent research suggests that shorter 4-8 week periods may produce similar results. Trained individuals may have a better loading response than untrained individuals. A sustained or slow release form of (β-alanine) or splitting the daily dose over two doses (e.g. morning and evening) as well as taking the supplement a meal with a meal can help to maximise uptake into the muscles. After stopping supplementation, it takes ~15 weeks for muscle carnosine levels to return to starting concentrations.