Few
dietary supplements have received as much attention as beta-alanine for its ability
to possibly augment exercise performance. With such popularity, the research
and interest in beta-alanine supplementation continues to rapidly expand. But
is beta-alanine an effective ergogenic aid or only hype?
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| source: wikipedia |
Beta-alanine
is a naturally occurring amino acid that is a rate-limiting precursor of
carnosine – a contributor to lactic acid buffering during high-intensity
exercise. During high-intensity bouts of exercise – such as sprinting or
weight-lifting – the dominant energy source is anaerobic glycolysis; a process
where glucose is broken down without oxygen. As exercises continues, the bodies
buffering capacity is overcome by hydrogen ions and the pH of the muscle drops
causing intramuscular acidosis. Athletes are no stranger to this burning
sensation, which is believed to be one of the primary causes of fatigue during
high-intensity exercise. Supplementing with beta-alanine is thought to increase
the time to fatigue during high-intensity exercise by increasing muscle
carnosine content.
A
recent systematic review published in the International
Journal of Sport Nutrition and Exercise Metabolism found supplementing with
beta-alanine may increase athletic performance, but there is not enough
evidence examining the safety of beta-alanine supplementation and its side
effects.1 A similar update on beta-alanine supplementation for
athletic performance was published in the Journal
of Strength and Conditioning Research. The review referenced several
studies in stating chronic beta-alanine supplementation (1.6-6.4 grams per day
for 2-10 weeks) can greatly increase muscle carnosine concentration.2
Beta-alanine also seems to be promising according to a 2012 meta-analysis
published in Amino Acids. The
meta-analysis examined the available literature on the ergogenic effect of
beta-alanine supplementation on exercise performance. The analysis concluded
that beta-alanine supplementation elicits a large ergogenic effect on
high-intensity exercise, where the exercise lasts between 1 and 4 minutes.
Exercise lasting less than 60 seconds is not improved by beta-alanine
supplementation according to the meta-analysis.3
While
the current body of research on beta-alanine supplementation looks promising, further
well-controlled studies in an applied sporting setting may be required.2
Always consult with a registered dietitian prior to taking any dietary
supplement.
References
1.
Quesnele J, Laframboise M, Wong J, Kim P, Wells
G. The Effects of Beta-Alanine Supplementation on Performance: A Systematic
Review of the Literature. Int J Sport
Nutr Exerc Metab. 2014, 24, 14-27. http://dx.doi.org/10.1123/ijsnem.2013-0007
2.
Bellinger P. β-alanine supplementation for
athletic performance: An update. J
Strength Cond Res. 2014 Jun; 28(6): 1751-70. doi: 10.1519/JSC.0000000000000327.
3.
Hobson R, Saunders B, Ball G, Harris R.C., Sale
C. Effects of β-alanine supplementation on exercise performance: a
meta-analysis. Amino Acids. 2012;
43(1): 25-37. 10.1007/s00726-011-1200-z
Gavin Van De Walle is an ISSA
Certified Fitness Trainer, a NANBF Natural Competitive bodybuilder, a nutrition
columnist for “The Collegian,” and a dietetic student at South Dakota State
University. Once Gavin becomes an RD, he will aim to achieve the distinguished
Certified Specialist in Sports Dietetics (CSSD) credential.
