Generality
Beta-Alanine is a non-essential amino acid, as it can be synthesized starting from Alanine through specific enzymatic pathways.
Unlike the vast majority of other amino acids, however, the amino group is not in the alpha position with respect to the acid carbon (the one linked to the carboxylic group), but in the Beta position.
Unlike its alpha counterpart (α-alanine), B-alanine has no chiral center (this means that the L and R forms typical of ordinary amino acids do not exist). Furthermore, it does not participate to an appreciable extent in protein synthesis.
Pantothenic acid, a vitamin - called B5 - which in turn enters the composition of Coenzyme A.
The important anti-fatigue and ergogenic role of Beta-Alanine in sports is due in part to its antioxidant activity, in part to its ability to regenerate muscle carnosine.
Indications
Why is Beta-Alanine used? What is it for?
Beta-Alanine is widely used in sports due to its different properties.
In fact, the following activities are ascribed to the use of Beta-Alanine:
- anti-fatigue;
- ergogenic;
- improvements towards aerobic performance;
- improvements towards anaerobic performance;
- of muscle tampon.
The aforementioned activities would be related to both the potential antioxidant role of Beta-Alanine and the ability to regenerate Carnosine.
Beta-Alanine and Carnosine
Carnosine (Β-alanyl-L-histidine) is a dipetide present in high concentrations within the human skeletal muscle.
By definition, a dipeptide is a molecule formed by the union of two single amino acids through a peptide bond; in the case of Carnosine these two amino acids are precisely B-alanine and L-histidine.
It has been clearly demonstrated that the limiting factor for carnosine muscle synthesis is not histidine, but beta-alanine. This means that the levels of Carnosine in the organism are limited by the availability of B-alanine for its synthesis.
Consequently, supplementation with Beta-Alanine would be effective in restoring, and in some cases strengthening, the muscle pull of Carnosine.
Carnosine, in fact, is able to buffer lactic acid in the muscles, allowing you to resist intense efforts longer and promoting recovery after the competition or training.
Not surprisingly, therefore, the muscle levels of Carnosine are higher in the white (glycolytic) fibers than in the red (oxidative) ones and prevail in animal species that perform frequent sprints (for example greyhounds and thoroughbred horses), explosive and expensive flights (such as pheasants), or remain in prolonged hypoxia (e.g. cetaceans).
Properties and Effectiveness
What benefits has Beta-Alanine shown during the studies?
There are several studies currently published, which support the efficacy of supplementing with Beta-Alanine.
More precisely, from some of these it would emerge:
- The ability of Beta-Alanine to increase Carnosine muscle pull by over 60%, with all the repercussions of the case on performance;
- The ability to increase respiratory treshould, lengthen exercise times and delay the onset of muscle fatigue, in 22 women subjected to exercise on a cycle ergometer;
- The ability to improve muscle contractile properties in sprinters;
- The ability to prevent muscle decline, known as sarcopenia, in the elderly.
Dosage and method of use
How to use Beta-Alanine
The dosage used in the various studies, conducted to investigate the ergogenic properties of Beta-alanine, averages around 400-1000 mg, administered at regular intervals, every 3-6 hours, for a total of 2-4 grams / die for 2-4 weeks.
All this due to the fact that the blood levels of Beta-alanine reach their maximum in the blood after 30-45 minutes and that the side effects are proportional to the quantities ingested.
Beta-alanine is taken by mouth in the form of gelatin capsules or soluble powder.
It is important to take it between meals and separately from other protein supplements, as it competes with taurine for the same absorption mechanism, for example.
Taking more than the recommended dose does not seem to increase any performance benefits.
The addition of simple sugars has been suggested in order to stimulate insulin secretion and accelerate the entry of B-alanine into myocytes.
Unlike what happens with Creatine, it does not appear that the continued use of B-alanine decreases its absorption, saturating the muscle reserves; for this it is not necessary to cycle the assumption
Side effects
Intake of Beta-alanine at high doses (> 10 mg / kg body weight) is commonly accompanied by a sensation of heat and redness of the skin, similar to that experienced by patients taking high doses of niacin or similar to lower levels plasma triglycerides and cholesterol.
Another common side effect is paraesthesia (tingling).
Both of these disorders arise rapidly following the intake of beta-alanine and disappear just as quickly; their intensity is proportional to the dose ingested and the rate of absorption, so much so that they are rare below 10 mg / kg and quite common at doses double or triple.
Contraindications
When should Beta-Alanine not be used?
The use of Beta-Alanine is contraindicated during pregnancy and the subsequent period of breastfeeding.
Contraindications to the use of Beta-Alanine also extend to subjects hypersensitive to the active ingredient or suffering from rare enzymatic deficiencies, such as Beta-alanine pyruvate aminotransferase deficiency.
Pharmacological interactions
What drugs or foods can modify the effect of Beta-Alanine?
There are currently no known pharmacologically noteworthy interactions between Beta-Alanine and other active ingredients.
However, the simultaneous intake of Creatine and Beta-Alanine could, through a synergistic work, promote an improvement in athletic performance in subjects subjected to training.
