Beta-Alanine

Overview

Beta – Alanine is a non-essential amino acid. In a wide range of studies beta – alanine has been shown to have benefits to high intensity exercise (57). The reason behind this is that it has been found to increase muscle carnosine concentrations (58). Carnosine is key to the intracellular PH buffering of skeletal muscle (59). With an increase in clearance of H+ ions, it leads to high intensity exercise lasting for longer.

References

57 – Baguet, A., Koppo, K., Pottier, A., & Derave, W. (2010). β-Alanine supplementation reduces acidosis but not oxygen uptake response during high-intensity cycling exercise. European journal of applied physiology, 108(3), 495-503.

58 – Sale, C., Saunders, B., & Harris, R. C. (2010). Effect of beta-alanine supplementation on muscle carnosine concentrations and exercise performance. Amino acids, 39(2), 321-333.

59 – Parkhouse, W. S., McKenzie, D. C., Hochachka, P. W., & Ovalle, W. K. (1985). Buffering capacity of deproteinized human vastus lateralis muscle. J Appl Physiol, 58(1), 14-7.