Beta-Alanine and its super use against Muscle Fatigue

The benefits of Beta-Alanine are outstanding, starting with its ability to increase carnosine, which makes it an excellent anti-fatigue.

Doing more in less time and with quality is the dream of any sportsman, professional or not.

Benefits of Beta-Alanine

(By Leandro Twin via YouTube)

Beta-alanine is the main precursor of carnosine and it is in this regard that the advantages of supplementation are extremely evident.

βalanine or Beta-alanine is also an amino acid that the body produces, however, it does not have the same importance in building muscle as other non-essential amino acids.

Whey Protein Growth

Among the benefits of beta-alanine is also not the role of elaborating protein synthesis.

But, as a responsibility is this action on the important substance known as carnosine.

Carnosine or L-Carnosine is a small molecule that results from the joining of amino acids:

    • Histidine (in large amounts);
    • Alanine (very little amount).

The highest concentration of carnosine is precisely in skeletal muscle (muscle tissue), however, portions are also concentrated in the nervous system, brain and lens of the eyes.

It is a functional element that contributes greatly as an antioxidant and anti-aging, in addition to preventing free radicals from establishing themselves in the body.

For the muscles, supplements with beta-alanine, as we said, do not influence mass gain, but are totally important to avoid the state of chronic fatigue.

It is even one of the best performers in the states of overtraining syndrome (overtraining syndrome).

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Scientifically Proven Benefits

The benefits of beta-alanine include improving the concentration of carnosine in the body.

Considering that the production is low, and even with the hypothesis of obtaining it through the diet (some sources offer β-Alanine).

For a person who exercises regularly, supplementation is highly recommended.

The basis for such justification is to improve the production of the dipeptide quoted (carnosine).

Which according to some studies could reach elevation rates around 60% with supplementation.

One of these is published on the website of US National Institutes of Health (Research Database/Feb 2007).

Who reported:

…When supplemented with beta-alanine, 13 adult men, after 10 weeks, had carnosine levels increased by more than 58% in the vast majority.

To Destroy the Dreaded Fatigue

Muscle fatigue is understood as the decrease in strength capacity together with the decrease in muscle power.

The main evidence that fatigue is occurring is the inability to sustain specific tension for the proposed task.

It is a local problem that affects a certain group of muscles and is thus called physiological.

There are at least 2 levels to classify fatigue, they are:

    1. Acute fatigue: manifests itself with less complex and intense physiological variations, such as feeling tired on certain days;
    1. Chronic fatigue: Unnatural, extreme fatigue that compromises different areas of human life, as seen in cases of overtraining.

Identifying the level of fatigue to enjoy the benefits of beta-alanine must be based on how muscles are excited and how they behave during contraction and relaxation.

There are several factors that can contribute to muscle fatigue, some of which are:

    • Wrong practice of physical activity;
    • Accumulation or absence of lactic acid;
    • Excess error – reactive oxygen species and which increases the level of free radicals;
    • High level of oxidative stress;
    • Wrong diet;
    • Lack of rest.

And other individual organic factors.

In this case, carnosine acts as a protective cap on muscle fibers.

Mainly to prevent the pH decrease and in return to induce the increase of hydrogen ions.

And this is what, undoubtedly, serves as a mitigating factor in the process that leads to muscle exhaustion, which consequently:

… impairs anyone’s performance when training.

To avoid fatigue in Long Duration exercises

Many studies are underway to expand knowledge about the anti-fatigue action of β-Alanine.

The central idea, which justifies the use of supplements based on this element, is in cases of HIIT-type training, for example.

But, not least in other sports such as football, swimming, cycling, bodybuilding, etc.

This is because HIIT training requires great oxygenation in the muscles (maintaining pH at recommended levels) in addition to the need to activate anaerobic glucose.

When an exercise is a high intensity one that encompasses sprints and explosions like sprints, the quick response for energy comes from carnosine levels.

Gyms together have experimented with beta-alanine supplementation for activities that exceed 5 continuous minutes of higher intensity.

One of them took 6 weeks and took advantage of people who practiced HIIT.

While one group received beta-alanine, the other received a placebo.

At the end of this time:

Whey Protein Growth

The group supplemented with beta-alanine increased the time to exhaustion by 3% – which would be an excellent margin when we transpose it to a level of sports competition.

Beta-Alanine to prevent Bodybuilding Fatigue

In many articles you will see that beta-alanine seems to be more efficient in the face of exercises that involve short duration + high intensity.

That’s because carnosine (which is key to consuming B-Alanine) is evident in both slow-twitch (type I) and fast-twitch (type II) muscle fibers.

Analyzing this plot, the benefits of beta-alanine, didactically and with greater superiority, will be associated with:

…Its mode of action directly inside each cell (intracellular), as a delaying agent of fatigue.

This way:

    • Prevents fatigue from interrupting the climax of the exercise;
    • It considerably increases resistance, but increasing it with each workout;
    • It helps a lot for post-workout recovery.

And even if it’s not the purpose, beta-alanine acts “under the hood” to make muscle growth happen.

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Other benefits…

Even though carnosine was identified as early as 1900 by Vladimir Gulevich (Russian biochemist), beta-alanine supplements are still considered “new” on the market.

What is known for sure is that not only athletes can benefit from B-alanine.

in own Journal of the International Society of Sports Nutrition, an interesting publication claims that the benefits of beta-alanine can be transferred to seniors.

The doctor Jeffrey Stout (University of Oklahoma/USA) and a few other collaborators, also elevated beta-alanine as an excellent carnosine precursor.

However, the research they carried out was concerned with studying the benefits of B-alanine in a non-peculiar group, that is, the elderly.

Twenty-six elderly men and women who received BA supplementation for 3 months were used in the sample. In the end, considerable gains in mobility were observed.

This proves that:

…Not only those who already practice some sport but also those who intend to start a training sequence, or even other people from different groups, can benefit from beta-alanine.

Benefits of Beta-Alanine for Day to Day

Unless you have similarities with amazing genetic makeup of Dean Karnazeswe have no doubt that the benefits of beta-alanine will do you a lot of good.

Dean has already run 50 circuits (marathons) in a timed 50 days – an incredible feat for an incredible human being.

All this performance is attributed to the body’s ability to interact with the perfect synchronism between lactic acid and its use.

A practical way to improve the synthesis of L-carnosine in the body is to take care of your diet.

Natural sources are in food:

    • Eggs;
    • Milk;
    • Cheeses;
    • Fish;
    • Poultry, beef and pork.

However, they do not even remotely act like supplements based on this element.

B-alanine supplements can be taken in cycles (similar to creatine).

An alternative is use for 6 weeks for a beginner to supplementation. Some users claim to extend the consumption period by 12 weeks.

However, assessing the particular need as well as effectiveness of a supplement for the individual organism is relevant.

Daily doses of 6 grams/day are considered safe, however, exceeding 8 grams per day is not recommended.

Consumers point out that around 27 days it is possible to notice gains in the amount of carnosine.

Does the best anti-fatigue on the market have any side effects?

The greatest benefit of beta-alanine has been widely disseminated among bodybuilders mainly.

Adverse effects seem to be evident when the form and amount of use are not respected.

The most common side effect is temporary tingling and itching. Because it is the reception of the nutrient acting on the production of lactic acid.

With time of use this effect tends to decrease.

One tip is to avoid large doses at once, that is, sharing it in 4 daily intakes, including with food, even though the supplement is indicated for pre-workout.

Where to buy Beta-Alanine?

All the benefits of beta-alanine will be delivered if the product is of good quality.

B-alanine supplements are available in powder or capsule form.

Even large sites or specialized stores that work with supplementation have difficulty keeping stocks.

At the company recommended by us – Growth Supplements find the 120 capsule version known as Power Alanine.

A modern supplement, rich in amino acids that assist in the conversion of alanine.

And it guarantees:

  • Excellent energy levels;
  • Improvements in ability to run workouts;
  • Maximized production of antibodies which leads to surplus in the immune system.


The paresthesia (tingling) effect common in pre-workouts is to generate the thought that the product is top and worth what it costs (beta-alanine is expensive).

Most of the pre-workouts available have only a few grams of beta-alanine and this does not guarantee buffering action.

Heavy training leads to increased production of lactate (hydrogen ions) and therefore the burning.

A good beta-alanine based supplement should block this effect and this is how the focus to train harder is perceived. On the other hand, much more volume and hypertrophy…

Bibliographic references

  1. Hoffman JR, Emerson NS, Stout JR. Beta-Alanine Supplementation. Curr Sports Med Rep. 2012.
  2. Gaba DM, Howard SK Patient Safety: Fatigue among Clinicians and the Safety of Patients. N Engl J Med 2002; 347:1249-1255, Oct 17, 2002.
  1. ARTIOLI, GG et al. Role of beta-alanine supplementation on muscle carnosine and exercise performance. Med Sci Sports Exerc. V.42, n.6, p. 1162-73, 2010.

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