Beta-alanine is a non-essential amino acid that enhances athletic performance by reducing fatigue and increasing endurance. It is not involved in protein synthesis but plays a role in the production of carnosine, a dipeptide that decreases lactic acid accumulation in the muscles during exercise. Beta-alanine is often taken with other supplements, such as sodium bicarbonate and creatine.
Beta-alanine is an amino acid that can be taken as a dietary supplement to improve muscular endurance. It is especially beneficial for high-intensity exercises that last between one and ten minutes. Examples of said activities include 400–1500 meter run, 100–400 meter swimming, and more. Taking beta-alanine can help increase the time to exhaustion (TTE), allowing individuals to exercise for longer periods.
Furthermore, beta-alanine is advantageous for older adults, providing them with increased muscle endurance and aiding in reducing errors in protein metabolism, a process associated with aging. Carnosine also seems to have anti-aging properties, making it an appealing supplement for people wishing to retain their health and fitness into their later years.
Taking excessive amounts of beta-alanine may lead to a tingly sensation in your body, especially in the face, neck, and back of the hands. The severity of this sensation rises with dosage amount, being avoidable by taking small amounts — roughly 800 mg at a time.
Furthermore, excessive beta-alanine consumption may lower the amount of taurine absorbed in the muscles due to beta-alanine actively fighting for absorption.
The typical daily dose of beta-alanine is between 2 and 5 grams. Beta-alanine supplements seem more effective than carnosine itself at replenishing muscle carnosine levels. They can be increased further by taking beta-alanine with a meal.