Description
Functions in the Body
Beta-alanine is a non-essential amino acid that is key to increasing muscle carnosine levels, which helps buffer lactic acid during high-intensity workouts. This buffering effect delays the onset of fatigue, allowing for prolonged endurance and improved exercise performance. While the body produces small amounts of beta-alanine naturally, supplementation is particularly beneficial for athletes who engage in sports like sprinting, weightlifting, and cycling—activities that require short bursts of intense effort. By reducing lactic acid buildup, beta-alanine supplementation enhances muscular strength, delays the feeling of muscle burn, and aids in quicker recovery between workouts. This amino acid is widely used to improve exercise capacity and overall physical resilience, making it a valuable addition to a comprehensive fitness regimen. Regular use of beta-alanine can lead to better workout outcomes, reduced muscle fatigue, and enhanced athletic performance.
Deficiency Symptoms
As beta-alanine is not an essential nutrient, there are no deficiency symptoms associated with its absence.
Synergy & Antagonism
Beta-alanine works synergistically with creatine, sodium bicarbonate, and caffeine to improve muscle endurance and exercise performance. Creatine helps enhance strength and recovery, while sodium bicarbonate buffers lactic acid buildup, and caffeine further boosts endurance and focus. No significant antagonistic interactions are reported for beta-alanine.
BETA-ALANINE
Warnings
Excessive intake of beta-alanine can cause paresthesia, a sensation of tingling skin, typically felt in the neck, face, or back of the hands. This effect is harmless but can be uncomfortable.
Food Sources
Beta-alanine is naturally found in meat, poultry, and fish.
Time Frame
Beta-alanine can be taken at any time of day, as its benefits are not dependent on specific timing.
Depleted By
Beta-alanine levels can be depleted by aging and a poor diet lacking in animal-based protein sources.